food to eat for not getting pregnant

Foods to Eat When Trying to Get Pregnant - WomenFront.com

So far, there is no convincing evidence that certain foods can make you more fertile, but your diet does not matter. "What you eat affects everything from your blood into your cells to your hormones," said Cynthia Stadd, Colorado-based nutrition specialist.

You can optimize your body for conception by maintaining a healthy weight and lifestyle, eating good-for-you food, and minimize the junky stuff. Practicing good eating habits now can help you have after you become pregnant.

Here are some suggestions for how and what to eat to set the stage for a healthy pregnancy and baby.

Fruits and vegetables

Think of the multivitamin products as Mother Nature. provides a wide range of vitamins and minerals, and getting enough of certain nutrients is very important before you get pregnant.

For example, foods such as spinach, Brussels sprouts, asparagus, broccoli, citrus fruits, beans, nuts, grains, and fortified breads and cereals that are high in the B vitamin folate. Folate is the natural form of, essential nutrients prenatal vitamins, you should take if you are trying to conceive.

Eat foods rich in folate during preconception and pregnancy can help prevent neural tube birth defects such as spina bifida. You can lose a lot of this vitamin in the cooking water, so the steam or cook vegetables in a small amount of water to preserve the folate.

In general, choose fruits and vegetables in a variety of colors to get the most nutritional bang for your buck. (Spot produce a "rainbow" gives you a wider variety of nutrients.)

Fish

Seafood is the best source of omega-3 fatty acids; and, according to some scientists, essential fats can have a positive effect on fertility. Research shows that a diet rich in omega-3 fatty acids can help regulate ovulation, improve the quality of the eggs, and even delay the aging of the ovaries.

On the other hand, you may have also heard that some types of fish contain contaminants such as mercury. In high doses, harmful heavy metals such as this to develop a baby's brain and nervous system.

The good news is that not all fish contain a lot of mercury. The US Food and Drug Administration (FDA) says that women trying to become pregnant can safely eat up to 12 ounces (about two or three servings) a week of fish, including canned light tuna, salmon, shrimp, cod, tilapia, and catfish.

However, the FDA recommends limiting some fish, including white (albacore) tuna, and completely avoid swordfish, marlin, orange roughy, tilefish from the Gulf of Mexico, king mackerel, tuna bigeye, and sharks, as it has the highest mercury levels.

You can take if you do not like seafood, but first talk to your doctor about which brand to buy and how much you should take.

Read our article for more advice on mercury and omega-3.

oyster

There is some scientific evidence that eating oysters can improve fertility. The oysters are packed with zinc, which plays a role in semen and testosterone production in men and ovulation and fertility in women. That does not mean you have to go down a plate of oysters on the half shell at every meal. Maintaining the recommended dietary allowance of zinc (8 mg per day) may help keep your reproductive system works well, but excessive amounts of zinc (or any nutrient, in this case) will not change either of you become a baby-making machine. In fact, the super-high doses of vitamins and minerals can actually reduce your fertility.

vegetable protein

Protein is an important part of a healthy diet, but according to the USDA, many Americans are too dependent on beef, pork, and chicken to get their daily amount. In a study of 18 555 women, experts at Harvard Medical School found that those who included one daily serving of vegetable protein - such as nuts, beans, peas, soy or tofu -. Less likely to have infertility due to ovulation problems

Further research is needed on the link to fertility, but because vegetable proteins usually lose fat and calories of steak or fried chicken, included in your meal plan both for you and how nice to maintain a healthy weight.

grains

a woman trying to get pregnant should eat lots of nutrient-rich foods as possible, and an option, said nutrition specialist Stadd. According to research, a healthy diet that includes whole grains associated with better fertility.

The US Department of Agriculture (USDA) recommends that you make at least half of the grains you eat each day of whole grains such as bran cereals, oatmeal, brown rice, or whole wheat bread.

Refined carbohydrates such as white bread, pasta, and white rice will not directly reduce your chances of getting pregnant, but they underestimate your body, because the refining process strips grains of essential nutrients such as fiber, several B vitamins, and iron ,

If you have (PCOS), the most common cause of infertility in women, paying extra attention to the type of carbohydrates you eat. PCOS is a hormonal imbalance that can get worse when insulin levels in the blood flow waveform, and refined carbohydrates are the main cause insulin spikes.

Mark Leondires, fertility specialist and medical director of Reproductive Medicine Associates of Connecticut, explains that when women with PCOS eat too many refined carbohydrates, flow of insulin into the blood, feed back to the ovaries, and can lead to ovulation irregular.

Try to avoid alcohol

occasional bottle of beer or glass of wine probably will not affect your chances of getting pregnant, but having two or more drinks a day strength.

Alcohol can harm the developing baby, and since you may not know exactly when you ovulate or become pregnant, you may want to play it safe and.

for alternative non-alcoholic beer, see a list of a few.

Minimize trans fat

found in many processed and fast foods, trans fats allegedly associated with infertility. Studies show that a diet high in trans fat may be related to ovulation problems (and lower sperm count and quality of sperm in men).

Minimize caffeine

There is some evidence that consumption is very high - more than 500 milligrams per day, or about five cups of 8 ounces of coffee, depending on the strength of the drink - the strength of impaired fertility. But experts generally agree that moderate caffeine consumption is low (less than 200 milligrams per day, or about two 8-ounce cups of coffee) should not make it harder for you to get pregnant.

Since no one knows for sure how caffeine impacts fertility, some experts advise lowering your caffeine intake even more or give it all up, especially if you are having difficulty getting pregnant or if you are undergoing.

Read more about, including the amount in the other drinks and tips to cut back

trying to get pregnant is not just about eating a good diet, it is also about preparing for a healthy pregnancy and baby. Here are important steps to take:

Take a prenatal vitamin with folic acid

Even if you have a diet that is very balanced, it is still important to reduce the risk of having a baby with neural tube defects such as spina bifida. Most experts recommend that all women begin to take at least a month before trying to conceive. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends that all women of childbearing age take a supplement with 400 micrograms (mcg) of folic acid every day.

If you have a family history of birth defects nervous -tube or taking medicine for seizures, your health care provider may recommend that you increase your daily folic acid intake to 4,000 mcg, or 4 mg, starting at least one month before you pregnant and continues throughout your first trimester.

Taking ensure that you get enough folic acid and other essential nutrients to improve your chances of conceiving a healthy baby. Bonus: There is some evidence that taking prenatal vitamins before you get pregnant can help you avoid morning sickness once you are pregnant

A good over-the-counter prenatal vitamins should contain more than the minimum recommendation of folate. sour, but if you want your operators to take more, you may need to take a separate folic acid supplement.

Folic acid is a vitamin that is water soluble, so your body will flush out the excess if you consume too much. Be aware that getting too much folate may hide vitamin B12 deficiency, which is sometimes a problem for. Ask your doctor or midwife if you think you may be at risk.

Remember that supplements are safeguards, not a substitute for a healthy diet. And as usual multivitamin over-the-counter may contain high doses of vitamins and minerals can be harmful to a developing baby, choose a pill specially formulated for pregnant women.

If you have a vegetarian diet, you may also need vitamin D and B12 supplements, studies suggest beneficial for fertility, along witAdditional protein h. Talk to your doctor about prenatal supplements are right for you.

Avoid smoking and drugs

If you use recreational drugs or, stop now. Research has shown that women who smoke are significantly more likely to be infertile. Although the effects of the drug on fertility is difficult to study because they are illegal, have been well documented that these substances can harm a developing fetus.

Maintaining a healthy weight

It may be a good idea to shed some pounds, or get some if you're underweight, while you're trying to conceive, because you want to be as close as possible to your recommended weight when you are pregnant. To be or can make it harder to get pregnant. Also, women have more fat and skinny women are more likely to have low-birth-weight babies.

Eat lots of fruits, vegetables, grains and calcium-rich foods such as yogurt, cheese, and milk every day. Not getting enough nutrients can affect your period, so it is difficult to predict when you ovulate. And you may not ovulate at all if you are significantly overweight or obese.

In addition to the smart eating plan with a low-fat, high-fiber foods, exercise regularly. If you are overweight, aim to lose 1-2 pounds a week, which is a safe level of weight loss. Extreme weight loss from crash dieting can deplete your body's nutritional stores, which is not a good way to start a pregnancy.

Pump up your iron intake

Fill your body's iron reserves before you get pregnant, especially if your periods are heavy. According to Sam Thatcher, a reproductive endocrinologist and co-author of Making Babies: Everything You Need to Know Pregnant, "Bleeding every month is a constant source of iron depletion."

Be sure to get enough iron now - as you expect, it is difficult for your body to maintain iron levels because your baby growing use your store of minerals. (From what they need before pregnancy.)

Too little iron at conception can not only affect your baby, also can put you at risk for and after you give birth (especially if you lose a lot of blood during delivery) , Anemia causes red blood cells falls below normal and drain your energy.

If you do not eat much red meat, or if you follow a vegetarian or vegan diet, your health care provider may recommend that you take a prenatal vitamin containing extra iron. And to be on the safe side, ask your health care provider to test you for anemia in your

Your partner should also pay attention to his diet since certain vitamins and nutrients -. Such as zinc and vitamins C and E, omega-3 fatty acids, and folic acid - which is important to make healthy sperm

When it comes to fertility and diet, men do not get a free pass .. Lisa Mazzullo , an ob-gyn and assistant clinical professor of obstetrics and gynecology at Northwestern University Feinberg School of Medicine in Chicago, recommends that the father-to-be take a daily multivitamin containing zinc and selenium for at least three months before conception. They can also add nuts such as walnuts or almonds that contain these minerals to their diet. Studies show zinc and selenium help in the development of healthy sperm.

Why start so early? Your partner's sperm ejaculation today was actually created more than two months ago. It takes about 74 days for sperm to fully develop and benefit from the supplement.

"Preparation genetic occur during the development of sperm, so this thing is quite heavy," said Amy Ogle, a registered dietitian in San Diego, California, and one of the authors Before Your Pregnancy: A 90-Day guide for Couples How to Prepare for a Healthy Conception

ACOG .. 2018. Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. [Accessed June 2019]

ASRM. 2017. Optimizing natural fertility: A committee opinion. American Society for Reproductive Medicine. Fertility and Sterility, Vol. 107 No. 1. [Accessed June 2019]

CDC. 2018. Recommendation: Women and folic acid. The US Centers for Disease Control and Prevention. [Accessed June 2019]

Panth N et al. 2018. Effect of diet on fertility and the implications for public health nutrition in the United States. Frontiers in Public Health 6: 211. [Accessed June 2019]

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