Nutrition Tips Before You Conceive
Are you thinking about being a mommy? Or do you want to increase your chances of bringing forth a healthy baby and yet remain strong enough to nurture your newborn? You have the opportunity to do this by working on your diet and improving your chances of conceiving. A healthy diet can improve female fertility thus increasing the chances of successful conception.
You can give mother-nature a helping hand by eating a healthy diet taken at least three months to conception and increase your chances of conception and also reduce the risk of birth defects. Better still you can purchase supplements manufactured by Solis Labs for the best fertility regimen.
Women concerned that they may not be getting sufficient amounts of essential minerals can consult the doctor before taking supplements.
You will need a nutrient packed mouthful in each of your servings. These nutrients include:
Folate is also called folic acid. It is a vitamin you can take before and after you have conceived. According to report by Centers for Disease Control and Prevention (CDC) women are supposed to take at least 400 mg (micrograms) of folic acid before conceiving. The appropriate timing would be three months to give it ample time to release its effect.
Folic acid is the synthetic form of folate associated with a greater chance for getting pregnant, improved success rate for fertility treatment and reduces the risk of neural tube defects in the fetus. Conditions such as spina bifida and anencephaly are common in children born with folate deficiency.
It is advisable to take a prenatal vitamin because it is hard to find it in whole foods. This does not mean however that you only do with supplements. Far from that! There are folic-rich foods to include in your daily meals. The sources of this crucial nutrient are:
- Cereals - Include it in your breakfast cereals. Look for a morning cereal that contains 100% of the accepted daily intake.
- Legumes such as: lentils, beans and peas.
- Cruciferous vegetables such as: spinach, kales, watercress, broccoli and other leafy dark green vegetables.
- Citrus fruits such as grapefruits, lemons, and oranges.
According to a study by Harvard University published in the British Medical Journal, women with sufficient iron reserves have less trouble getting pregnant. Iron helps in transporting oxygen from the lungs to all parts of the body and is therefore, a vital mineral in maintaining healthy blood.
Taking iron supplements during pregnancy can cut the risk of developing anaemia in expectant mothers. It also decreases the risk of giving birth to low weight babies.
Iron sources are obtained in two forms: heme, and non-heme. Heme is found only in animal flesh non-heme iron is present in plant foods. In animals, it is stored in the liver, spleen, bone marrow and muscle. So ensure you take meat, poultry and seafood. Legumes, spinach and fortified breakfast cereals are also a rich source of iron.
It helps the reproductive system to function smoothly thus helping a woman conceives faster. 90 per cent of the calcium intake by an expectant woman goes to reinforce her teeth and boost bones health. So, when a mother stocks up before pregnancy, it ensures a steady supply for the baby’s teeth, bone formation and overall development of the baby.
In case calcium levels are low during pregnancy, the mother’s body will take the calcium stored in the mother’s bones and give it to the growing fetus. This can expose the mother to osteoporosis-a condition where bones become brittle.
Calcium sources are:
- Milk - This is the most popular source of calcium. You can also find it in soy milk, almond milk and juices fortified with calcium. You can take milk as a snack or add it to your favorite smoothie.
- Low fat yoghurt - It contains active cultures that help to reduce yeast infections rampant during pregnancy.
- Sea foods - especially canned salmon and sardines.
Women with iodine deficiency may lower their chances of conceiving. Iodine is a crucial mineral used to regulate metabolism in the body. It helps to regulate bone growth and brain development in the fetus.
Iodine requirements increase during pregnancy because the growing fetus uses this mineral to make its own thyroid hormone. When it is deficient it leads to stunted growth and learning disabilities in the child which overall affects the baby’s intelligence.
Since iodine is not produced in the body, women trying to conceive should therefore, rely on supplements and foods rich in iodine. Foods and other dietary products that are a good source of iodine are:
- Sea food - Take caution to avoid swordfish, ling, and shark because they contain high levels of mercury.
- Sea weed
- Iodized table salt
- Dairy products - milk, yoghurt and cheese.
- Salt fortified bread.
5. FATTY ACIDS
When trying to get pregnant is the opportune time to cut back on trans-fat found in fries and cookies. Saturated fats present in red meat and butter should also be reduced. These fats interfere with the body’s ability to regulate insulin leading to irregular ovulation.
On the contrary, increase the consumption of omega-3 fatty acids because it is vital in regulating ovulation-inducing hormones such progesterone, estrogen and leptin. These good fats also increase blood flow in the reproductive organs giving you good chances of conceiving.
Although many of the prenatal vitamins contain omega-3, it is also advisable to obtain them from food in your meals.
- Sea foods - Herrings, sardines, and salmon are some fish that are very rich in omega-3
- Nuts and seeds - Consider adding walnuts, flaxseed and chia nuts in your smoothie or sprinkle them in your salad. Other good seeds are canola seeds and oil, flaxseed and soybean.
Eat a well-balanced diet at least three months before pregnancy. This ensures you have sufficient nutrient intake to facilitate ovulation and sustain you during pregnancy and after.
Ensure your plate has grains preferably whole, protein, fruit and dairy. Regular exercise will boost your metabolism and keep your weight in check since being overweight lowers chances of conceiving. Other essentials are water, physical exercise and rest. This combination of goodies will bear a fruitful baby-making quest.