Things to do to boost fertility
If you think its time for an addition to the family, getting
a jump on your prenatal nutrition is vital. There are plenty of vitamins and
minerals you're going to need for your body to prep for the nine-month odyssey.
Research indicates what you eat can affect your ability to conceive. As
compiled from Women's Health magazine and livestrong.com, here are six things
you should opt for to boost chances of having a baby.
Curb protein intake
This is an important part of a fit diet but according to
research, most of us rely too heavily on animal protein, such as poultry and
beef. Experts at the Harvard School of Public Health found that re-placing a
serving of meat each day with vegetable or dairy proteins, such as legumes,
nuts or tofu, can actually boost fertility. The re-searchers looked at nearly
19,000 female nurses, who were actively trying to get pregnant and found that
infertility was 39% more likely in women with the highest intake of animal
protein. But women who ate a lot of plant protein were substantially less
likely to have trouble trying to conceive. "Be sure to include plenty of
lean protein in your diet including vegetarian sources such as beans and
lentils;' says Rebecca Scritchfield, a dietitian and health fitness specialist.
Opt for full-fat milk
products

Consume Iron-rich foods

Go for grains While you're usually told to eat whole grains,
try including some refined grains in your diet can he lift your folic acid
levels "Folic acid is a B vitamin that helps the body make healthy new
cells. If a woman has enough folic acid in her body at least one month before
and during pregnancy, it can help prevent major birth defects of the baby's
brain and spine," says Scritchfield. Gynecologists recommend healthy
adults consume about six ounces of total grains per day and that at least half
of those grains (three ounces) are whole grains. In addition to grain products,
you can get folic acid from nuts, beans, citrus fruits, and leafy greens.
Cut caffeine and add ginger
tea

Use olive oil
The Mediterranean staple is a monounsaturated fat that helps
increase insulin sensitivity and heals inflammation throughout the body.
Inflammation can interfere with ovulation, conception and early development of
the embryo. In addition to incorporating olive oil into your pre-pregnancy
diet, its essential to cut out trans-fats, which are found in many baked goods,
fried and processed foods Trans-fats decrease the body's ability to react to insulin,
which can make you more prone to irregular ovulation. "A study conducted
at Harvard showed improved fertility in women eating less trans-fats, sugary
and refined carbohydrates. Replace these with plant-based fats such as olive or
coconut oil," states Scritchfield.
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