29 diet foods when you're looking to get pregnant with key fertility nutrients

It is an incontrovertible fact that lifestyle and diet affect fertility, both male and feminine.  Although it isn't scientifically proven that there are foods that increase fertility, maintaining good eating habits influences when conceiving and having a healthy pregnancy. There are certain foods rich in key nutrients for fertility and that will properly prepare you for pregnancy.

Go ahead and incorporate these 29 foods into your diet if you want to get pregnant, but they are also good to always include them to have a healthy diet.

1. Swiss chard

Foods rich in fiber, like chard, promote the functioning of the body and help reduce the danger of polycystic ovaries, one of the most causes of female infertility.

Of course, the soluble is the most beneficial for this purpose and is also present in other vegetables such as lettuce, raw carrots, spinach, broccoli, artichokes, pumpkins, and green beans.

To include chard in your dishes, we propose some recipes prepared exclusively with these green leaves.

2. Avocado

According to a study by the University of Illinois (USA), the Omega-3 fatty acids contained in avocado would increase male fertility since they improve sperm health: they provide various enzymes necessary for their formation and maturation. They also contribute to ovulation, as it improves the quality of the oocytes.

In addition, its high content of healthy fats is widely recognized and there are a thousand and one ways to consume it. There is even talk of "avocado light" and there is a trick to keep it in perfect condition for longer.

3. Garlic

It is a great source of selenium, a very useful mineral for improving the fertility of both sexes. It is also an antioxidant (which helps protect the body from external attacks) and contains vitamin B6, which helps regulate hormones.

Garlic also provides us with a large number of vitamins C and B1; minerals such as magnesium, selenium, calcium, phosphorus, potassium, and iron; as well as high amounts of calcium, which helps maintain strong bones and makes us feel better and more energetic.

4. Brown rice

Red rice, for example, has the peculiarity of preserving the whole grain. It does not undergo any refinement so it is brown rice, with a greater contribution of fiber, minerals, and vitamins than white rice because it preserves its bran and its germ intact.

But rice stands out in particular for its richness in polyphenols with an antioxidant effect on our body, which makes it a food of great nutritional value and with extra benefits to realize pregnancy.

5. Oats

It is the star food in fitness diets and a great ally to maintain weight when you intend to get pregnant, due to its high protein and fiber content, compared to other cereals.

But its benefits for fertility go further: it has unsaturated fats and is a food rich in potassium, magnesium, calcium, and B complex vitamins. E includes vitamin E, selenium, polyphenols, and other compounds with antioxidant functions in our body.

If they are rich in fiber and vegetable proteins, they allow their intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.

6. Peanuts

Often included within the bag of nuts, although they're actually legumes. They are a source of vegetable protein (approximately 30%) and healthy fats for the body, at the same level as the precious soybeans.

In addition, it has carbohydrates and high fiber content as well as various minerals such as potassium, magnesium, phosphorus, flatus, and zinc, an essential mineral that regulates the male and female reproductive systems.

7. lamb lettuce

Like most leafy greens, they are rich in folic acid. This vitamin of group B prevents defects in the neural tube of the baby and intervenes in the formation of red blood cells.

It is also considered an excellent ally against carcinoma.

Have a handful of fresh leaves, alone or in a salad, three times a week.

8. Brussels sprouts

This vegetable and most of the green leafy vegetables are very rich in folic acid, a vitamin that helps the body to create new cells and is very important for women of childbearing age.

And that, even though sometimes Brussels sprouts do not arouse passions, they are very beneficial for your health if you plan to get pregnant.

When a lady has enough vitamin Bc in her body, before and through pregnancy, she will prevent major birth defects within the baby's brain and spine. Green leafy vegetables, fruits, peas, and nuts are rich in vitamin Bc.

9. Chocolate

Taken in its proper measure, it plays an essential role in the mobility of the sperm for its arrival at the ovule, thanks to its zinc content (also present in salmon, pumpkin seeds, nutriment, chickpeas, or ginger).

In addition, it is an aid for the brain and is one of the foods that has always had the greatest aphrodisiac reputation. Probably because cocoa contains certain elements that would be associated with the elevation of serotonin levels, although there's no scientific evidence that this is often the case.

10. Asparagus

Both greens and whites have similar properties. They are a crucial source of vitamins A, C, E, and K and supply vitamin Bc, chromium, but in particular, they stand out for being a crucial source of fiber and its antioxidant power.

Low in calories, they are known for their high cleansing power, as they contain glutathione: a powerful detoxifier that helps eliminate harmful substances from the body.

Asparagus may be a perfect accompaniment to all or any sorts of dishes since we will eat them with meat, fish, salad ... we will find them raw or canned and prepare to our liking without a drag.

11. Spinach

Rich in antioxidants, iron, vitamin E, folate, and other B vitamins, one serving provides many of the essential nutrients the body needs for a healthy reproductive system.

Folic acid is key to optimizing healthy sperm and egg production, while iron and antioxidants help improve sperm quality.

12. Red fruits

Wild raspberries, blackberries, or blueberries are very rich in antioxidants, which protect cells from free radical damage to DNA and mitochondria.

But they have much more health benefits:

• Strawberries, for example, help fight anemia due to the number of minerals they contain, among which we highlight iron. Their caloric intake is low and their water content high, so they are good for keeping us hydrated.

• Powerful antioxidants, blueberries and blackberries improve blood circulation and help control blood cholesterol levels.

To whet your appetite, try these pancake tacos with berries, for breakfast, a snack, or as a dessert.

13. Pomegranate      

It is fruit-filled with good properties, among which its richness in antioxidants stands out, which help prevent the aging of reproductive cells. It is a rich source of potassium and fiber for the body.

But the pomegranate stands out, above all, for its high content of vitamin Bc, to stop birth defects, and vitamin C, which strengthens the mother's system.

And, as if that were not enough, its polyphenols could reduce or avoid inflammatory processes and therefore contribute to reducing the risk of metabolic diseases such as diabetes.

We can include it in salads, sauces, sorbets, appetizers, and lots of other dishes.

14. Eggs

It is one of the most recommended foods to improve sexual and reproductive health, as it is rich in vitamins and essential nutrients, such as choline, a substance that increases the body's ability to soak up vitamin BC and is liable for stimulating the event of sex hormones.

In addition, there are other good reasons to consume them, because they lower cholesterol, help you lose weight, and they are rich, cheap, and easy to prepare.

In fact, experts advise eating one egg a day. And so you do not get bored of eating eggs a day.

15. Kiwi

It is rich in fiber and vitamin C, and thus it's important to incorporate it within the diet to market reproductive health. it's also beneficial for the circulatory system, strengthens defenses, prevents oxidative damage, and contributes to raised intestinal health.

You also need to know that this fruit is more versatile than you think that, and you'll add it not only to a salad or skewer but also to a smoothie bowl or a standard smoothie.

Another option is to form a healthy dessert, like some stuffed kiwis or a homemade jam.

16. Milk and yogurt

They are rich in calcium, an important mineral for ladies at any age, but especially once you want to be a mother because it contributes to good bone health and increases fertility. A mineral that milk substitutes do not contain, although they are a good option for cases of allergy or lactose intolerance.

They also contain vitamin B12, which helps the formation of red blood cells and therefore the maintenance of the systema nervosum.

In addition to being a daily drink, you can consume it as an ingredient in a multitude of sauces or desserts, such as wrinkled milk cake.

17. Lentils

They are the legumes par excellence richest in iron, a mineral that intervenes within the formation of blood and its correct oxygenation.

Its properties are countless, so contrary to the popular saying, you should not leave them and eat them.

18. Honey

It is rich in B vitamins, necessary to form testosterone and fight impotence. It also has amino acids and minerals that improve the standard of sperm and strengthen the uterus and ovaries. But there's more. Honey is attributed to certain aphrodisiac properties. Even today there is talk of the honeymoon and, according to researchers, it is because it was believed that this food brought romance to marriages.

It is not surprising, therefore, that it has long been attributed properties that increase sexual desire. Although it is not scientifically proven, by testing when looking for pregnancy, nothing is lost.

Whenever possible, it is better to go for raw honey: it is more natural as well as more effective.

19. Oranges

Citrus fruits, like oranges and lemons, are fruits rich in antioxidants and vitamin C. Many of the fertility problems are due to a lack of oxygen in the cells, which damages the eggs and sperm.

You can consume fresh and whole fruit as a dessert or between meals and in juice, but there are also many and diverse alternatives to add these seasonal foods to the usual diet. Some examples: hake, prawn or mandarin ceviche, lemon granita, or orange, olive, and purple onion salad.

20. Walnuts

They contain selenium, a mineral that protects mature eggs from free radical damage and also helps boost the immune system.

According to a study by the University of UCLA (USA) and published in 'Biology of Reproduction', omega-3 fatty acids, present in walnuts, improve the quality of sperm in terms of concentration, vitality, movement, and shape.

21. Oysters

It is a source of zinc, an essential mineral for fertility as it promotes proper cell division, but it is also, a necessary ingredient to maintain testosterone levels and sperm production in men.

This shellfish increases testosterone (like clams) and is rich in Vitamin D, a nutrient that has always been associated with osteoporosis.

Now, a recent study on the causes of miscarriage has revealed that a low level of Vitamin D on the day of fertilization hinders pregnancy.

22. Banana

Despite being a very popular food, its properties are undervalued, perhaps due to its higher proportion of carbohydrates and starch compared to other fruits.

It traces its high content of potassium, B vitamins, magnesium, vitamin A and carotene, which makes it an ally for the nervous and muscular system. It also has an antioxidant activity, which provides it a crucial role within the aging process and sexual intercourse.

In addition to delaying menopause, it also fights important causes of infertility such as endometriosis and adenomyosis.

23. Chicken

It is an excellent quality protein source. It provides niacin, thiamine, and vitamin C, and minerals like potassium, magnesium, iron, calcium, phosphorus, and iodine. Niacin (vitamin B3), maybe a nutrient that plays a crucial role in the synthesis of sex hormones.

Of course, better if it's free-range chicken, not industrial since the second can include toxins that will be harmful.

24. Cheese

This rich food may be a source of calcium, a mineral that not only keeps bones and teeth strong but also helps keep muscles, nervous and circulatory systems in perfect condition. If the body doesn't get the required amount of calcium within the diet, it'll extract it from the bones, which may weaken them.

Although there's a spread of cheeses and a few have more calcium et al. less, on average the cheeses provide 800 mg of calcium per 100 grams, and in fact, we will use them in several dishes, from sauces to gratins, pasta, fillings, bread, and far more.

25. Quinoa

These seeds contain abundant vitamins B and E, important for optimal reproductive health since they promote hormonal balance and the production of healthy eggs and sperm.

But its benefits for our health go further: consistent with a study published within the 'Journal of Food Lipids', quinoa reduces the negative effects of oxidative stress and inflammation in our body.

In addition, it's saponins, which have an anticancer action in our body

26. Salmon

Salmon, tuna, and sardines are the simplest source of Omega-3 and Omega-6 fatty acids, essential for hormonal balance, the system, and therefore the health of the ovaries, eggs, and sperm.

And better of all, you'll prepare very different dishes with this healthy fish. Try to take it marinated. You will love it!

27. Sardines

This blue fish has more fat than white fish, among which the presence of omega 3 stands out, which reduces not only oxidative stress but also cortisol (stress hormone) levels. This is pointed out by research on fish oil.

But the benefits of sardines to facilitate pregnancy go further since they are one of the non-dairy foods richest in calcium and Vitamin D, very important to conceive.

You can consume them grilled or baked, or in the most succulent recipes, such as rolls with vegetables.

28. Chia seeds

Together with those made from flax and hemp, they are a source of omega-3 fats, very necessary for the optimal maturation of the ovum and, later, for the development of the baby's brain and retina.

Consume their ground to make the most of them. Add two tablespoons to any plate and take a look at its full properties.

And best of all, you can add it to your usual diet.

29. Tomatoes

Our bodies naturally manufacture some antioxidants, but others must be extracted from foods such as tomatoes. Rich in lycopene, one of the most powerful natural antioxidants, it has benefits when it comes to eliminating oxidative stress from the body, improving the intestinal mucosa and metabolic function in general.

Discover how to get the most out of this vegetable, which also serves as a first course, to accompany the second or as a sauce for a multitude of dishes.