Top 5 Foods to Eat While Trying to Conceive

The truth is, if you are fertile, and if the timing is right, you can get pregnant no matter what you do or don’t eat. But, if you eat the following list of foods when trying to conceive, you can help increase fertility and the vitamins and minerals in the foods will help to keep you and your baby healthy.

FOLIC ACID

folic acid

This vitamin has been proven to reduce a baby’s risk of neural-tube birth defects, such as spina bifida, and it is linked to a lower incidence of heart attacks, strokes, cancer and diabetes.

You can take a supplement or prenatal vitamin to increase your intake of folic acid. In addition, you can eat folate-rich foods, such as dark green leafy vegetables like spinach or kale, citrus fruits, nuts, legumes, whole grains and fortified breads and cereals.

OMEGA-3S

salmon

Omega-3s are important for a baby’s brain and eye development and have many other pregnancy-related benefits, including lowering your risk of preterm birth, reducing your chance of preeclampsia and easing depression. It’s important to get omega-3 fatty acids from foods because your body doesn’t make them. To get the most omega-3s out of your food, eat cold water fatty fish like salmon, tuna or sardines.

The U.S. Food and Drug Administration (FDA) says that women trying to conceive can safely eat up to 12 ounces a week of low-mercury fish, such as shrimp, canned light tuna, salmon or catfish. The FDA has posted a full list of pregnancy safe fish on their website.

DAIRY

dairy

Adding dairy to your diet is good for bone health but is essential for preparing your body for pregnancy because you’re getting calcium and protein. To increase your chances of getting pregnant, try switching to full-fat dairy products: one study found that women consuming a serving of full-fat milk each day decreased their chances of a certain kind of infertility, according to a New York Times article.

FRUITS AND VEGETABLES

fruits and veggies

Pineapple is loaded with beta-carotene (which helps keep your hormones in check and prevents early miscarriage) and contains a substance called bromelain, which has been shown to mildly support implantation through its anti-inflammatory properties.

Other fruits and vegetables that include a healthy dose of beta-carotene include carrots, cantaloupe, leafy greens and sweet potatoes. When choosing which fruits and vegetables to eat be sure to choose ones in a variety of colors. Fruits and vegetables provide a lot of essential nutrients and antioxidants which can help decrease inflammation in the body.

DRINK LOTS OF WATER

water

Water plays a key role in moving hormones throughout the body. It also helps thin out cervical mucus, which may make it a little easier for your partner’s swimmers to get to their goal. Keeping your body hydrated is essential because water carries oxygen and nutrients to your cells, tissues and organs.
Knowing what to eat when trying to get pregnant can help you in your journey to conceive. Bottom line, eating a nutritious, balanced diet may help fuel your fertility through food and if you do become pregnant give your baby the healthiest start!

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