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Key Nutrition Tips to Keep in Mind While Trying to Conceive

by Mia Lepe on May 01, 2023

Preparing for parenthood goes beyond just excitedly awaiting the arrival of your little one. Fueling your body with nutritious foods becomes paramount when you're trying to conceive, as certain key nutrients can greatly enhance your fertility and support your partner's reproductive health as well.

Starting a family is an exciting journey that requires some preparatory work. Not only does proper preparation ensure the best for your little one, but it also helps increase your chances of conceiving. That's why reviewing your diet is an excellent place to start. Optimizing your nutrition not only impacts your overall health, but also positively influences your hormone balance for improved fertility - a win for both you and your partner! But with so many supplements out there, you may wonder if they're crucial to take during pregnancy. Well, the answer is both yes and no. While a balanced diet should suffice, there are some essential nutrients your body needs, especially during this time. Keep reading to discover which nutrients to prioritize, where to find them naturally, and what foods to add to your shopping cart for a healthy, colorful, and versatile pregnancy diet.

Key Nutrients That Supercharge Your Journey to Conception!

Iron

Iron is a crucial nutrient, especially for women who often have higher iron requirements and are more prone to iron deficiency, primarily due to their menstrual cycle. As you embark upon your journey to conceive, it's important to prioritize an iron-rich diet to prepare your body for pregnancy. Iron, responsible for the formation of red blood cells and efficient oxygen transport, plays a vital role in both your well-being and the development of your future baby. Get your iron fix from a variety of sources such as beef, pulses, fish, and eggs. And don't forget, leafy green vegetables - packed with iron - should be on your menu (think parsley, spinach, lamb's lettuce, cabbage, and rocket). To maximize iron absorption, accompany your iron-rich meals with a refreshing vitamin C-rich beverage like freshly squeezed orange juice. This dynamic duo will ensure your body optimally utilizes the iron it receives, setting the foundation for a healthier and more fruitful journey ahead.

Folic Acid

Folic acid is a word you'll hear more than just a few times during your journey towards motherhood. But why is it so crucial? Well, during the pre-conception phase, folic acid proves to be one of the most important nutrients you'll consume. It plays a pivotal role in cell formation, and the proper development of your baby's spinal cord and brain. Too little of this essential vitamin during pregnancy can potentially lead to serious malformations. That's why it's essential to build up your folic acid reserves, especially during the planning phase. Even though folic acid isn't found in food, certain raw foods such as leafy greens (think cabbage, broccoli, lamb's lettuce) and whole-grain products are packed with folates, which the body uses to create folic acid. To ensure you're getting enough of this nutrient, your doctor may recommend folic acid supplements when they are aware of your intentions to conceive. With the help of this powerful B-vitamin, your body will be well-equipped for a healthy pregnancy and a successful journey to motherhood!

Discover the Superfoods that Can Boost Conception!

Superfoods are all the buzz nowadays, but what exactly is all the fuss about? At its core, a "Superfood" is merely a term used to describe foods that boast an impressive array of valuable nutrients. While we do recommend exploring some of the superstar ingredients that live up to their reputation, it's important to note that a balanced diet brimming with fresh, healthy produce is the foundation for good health. So keep up your intake of a variety of fruits and veggies, lean proteins, and low-fat dairy products while experimenting with some of the superfoods out there. With the right combination of nutrient-dense superfoods and a balanced diet, your body can truly thrive from the inside out.

Sunflower seeds

Did you know that sunflower seeds can be a game-changer when it comes to your baby's development? Not only are they an excellent source of folic acid, but they're also jam-packed with omega-3 and omega-6 fatty acids, which can work wonders for your little one's growth. But that's not all—seeds and nuts, in general, are true all-rounders when it comes to nourishing your body during this crucial time. So why not spice up your mornings by sprinkling a mix of seeds including pumpkin, sunflower, sesame, or flax onto your breakfast? Or level up your lunchtime salad by adding a sprinkle of these nutrient powerhouses. And if you need an energy boost throughout the day, keep a little bowl of nuts and seeds handy for a quick pick-me-up. With sunflower seeds and their superfood siblings by your side, you'll be setting the stage for a healthy, vibrant pregnancy journey.

Green Smoothies

Are you a fan of kickstarting your day with a refreshing smoothie? Well, get ready to take your morning ritual to the next level by incorporating some vibrant green leafy vegetables into the mix! Not only do they add a burst of flavor, but they also deliver a hefty dose of essential nutrients and trace elements that your body craves. These leafy powerhouses are like superheroes for cell formation and renewal, aiding you on your journey towards optimal health. Take kale, for instance, which goes above and beyond by gracefully regulating the production of estrogen—the hormone that holds incredible significance in female fertility. So, get creative and blend in some nutritious greens to your smoothie concoctions. It's time to embrace the revitalizing forces of nature and embark on a fertility-boosting adventure, one sip at a time.

Avocados

It's hard to deny the allure of avocados—a fruit that was once the epitome of culinary cool. And the good news is that this trend isn't just about appearances. Packed with the goodness of unsaturated fatty acids, antioxidants, vitamins, and minerals, avocados offer a treasure trove of benefits that can aid in female fertility. So go ahead, indulge in that scrumptious avocado toast topped with a luscious egg. But it's important to remember that moderation is key. A half avocado should be more than enough to provide your body with the nutrition boost it needs. With the help of these mighty fruits, you can set the stage for a healthier, more vibrant life. So, let's raise a toast to the avocado and all the amazing ways it can elevate your fertility game!

Food to avoid if you are planning to get pregnant.

We all deserve to splurge every once in a while, right? And when it comes to pregnancy planning, the same wisdom holds true—moderation is key. But here's the thing: while you can allow yourself the occasional indulgence, certain foods should be kept at bay because of their potentially detrimental effect on your fertility. In fact, some foods may be downright unhealthy and not do you or your baby any favors. But don't fret—there's no need to sacrifice your gustatory pleasures entirely! With a little forethought and some healthy swaps, you can strike a balance between your cravings and nourishing your body with the necessary nutrients for optimal fertility. So let's prepare ourselves for painless pregnancy paving by making informed choices.

Alcohol

Let's talk about alcohol—a topic that requires some careful consideration when it comes to pregnancy preparation. You see, alcohol is more than just a casual beverage—it's actually a psychoactive drug. For this reason, it's highly recommended to avoid it altogether during pregnancy. But even when you're in the pre-pregnancy phase, it's wise to cut back on alcohol consumption. Why? Well, experts are still working to determine the exact safe limits, if any, for consuming alcohol while expecting. That's why the safest approach is to abstain from drinking altogether during pregnancy. Why take any unnecessary risks, right? After all, indulging in alcohol during pregnancy can have long-term repercussions on your baby's well-being. Remember, the more you drink, the greater the potential risk. So, be savvy and prioritize a healthy and nurturing environment for your little one-to-be by keeping that glass of alcohol at bay. Sip smart and set the stage for a safer, more vibrant pregnancy journey ahead.

Coffee

Attention, coffee junkies! It's time to take a gentle step back and rethink your java obsession during the preconception phase. But hold on – this goes beyond just espresso shots. We're also looking at energy drinks and even tea varieties like black and green, all of which contain our beloved caffeine. While caffeine can give us that much-needed pick-me-up, it's important to be mindful of the quantity we consume, especially when embarking on the journey towards parenthood. You see, large amounts of caffeine have been linked to potential negative effects on a woman's fertility. But don't despair! This doesn't mean you have to forsake your favorite brew entirely. Instead, let's strike a balance and opt for a sensible caffeine intake that supports your fertility goals. So, let's savor our caffeinated concoctions in moderation and set the stage for a healthier, more vibrant path to conception. The java journey continues, my friends, but with a hint of newfound awareness.

Certain types of Fish

When it comes to seafood, it's important to steer clear of certain types, especially if you're planning a baby or already expecting. Let's talk about the big ocean predators—the sharks, swordfish, king mackerel, bigeye tuna, Gulf of Mexico tilefish, marlin, and orange roughy. While these majestic creatures may be fascinating to behold, they also have the potential to accumulate higher levels of toxins like mercury and dioxin. These toxins can present risks to both you and your baby's health. So, as you embark on your journey towards motherhood, it's best to err on the side of caution and avoid these particular fish. But don't fret! There are plenty of other fish in the sea that offer nourishing benefits without the concern of toxin overload. Opt for low-mercury options like salmon, sardines, and trout—they're not only delicious but can also provide essential nutrients for fertility and a healthy pregnancy. So let's dive into the sea of safe seafood choices and pave the way for a wholesome, fishy adventure on the path to parenthood.

Nutrition is also important for your partner.

When it comes to creating life, it truly takes two! Your partner's overall health and well-being can naturally have an impact on your fertility as a couple and your chances of getting pregnant. So, similar to you, your partner should focus on maintaining a varied diet packed with fresh produce. But here's a little tip specifically for the gentlemen out there: walnuts. These humble nuts not only provide valuable fatty acids but are also believed to enhance sperm quality. And that's not all! Onions, dairy products, green leafy vegetables, red meat, vegetable oils, wholemeal products, and eggs are also allies in the quest for spermy success.

Surprisingly, many of the same nutrients that are beneficial for women during the pre-pregnancy phase, such as iron, folic acid, and zinc, play a vital role in male fertility as well. So, when it comes to optimizing both sperm quality and endurance, it's important for your partner to kick those smoking habits to the curb and embrace a lifestyle that includes fresh air and fitness.

Now, here's the exciting part: eating healthily and making mindful nutrition choices doesn't have to feel like rocket science. By simply examining what you and your partner eat on a daily basis, you can identify areas where positive changes can be made. Not only will this help speed up the process of getting pregnant, but it will also provide your future bundle of joy with the very best start in life.

Remember, preparing for pregnancy is all about embracing a few simple steps to ensure that when the timing feels right, conception becomes a breeze. Start by tracking your cycle to identify your most fertile days, focus on maintaining a healthy diet and lifestyle, make time for exercise and mindfulness, and voila! You'll be well-prepared for the next chapter of your extraordinary journey towards parenthood.

So why leave your dreams of parenthood up to chance when you can have the powerful knowledge of your body at your fingertips? By ordering your femSense^®ovulation tracker today, you'll gain a deeper understanding of your unique fertility patterns and increase your chances of getting pregnant faster.

As we reach the end of this blog post, it's important to reflect on the incredible journey you're embarking on. The path to parenthood is filled with excitement, anticipation, and a dash of uncertainty. But fear not, for armed with knowledge and empowered by the choices you make, you have the power to shape your fertility story. From understanding the safe seafood choices for a healthy pregnancy to nurturing your partner's fertility with nutrient-rich foods, you now have a wealth of information at your disposal. Remember, it takes two to tango, and both partners play a crucial role in this dance of creation. But beyond nutrition, never underestimate the power of mindfulness, exercise, and tracking your cycle. These simple yet profound practices can pave the way to expedite your conception journey, bringing you closer to the fulfillment of your dreams.