Foods and Nutrients To Boost Fertility

Foods and Nutrients To Boost Fertility

Maintaining a nutritious, well-balanced diet is one of the best ways to promote your fertility. It will also put you on the path of healthy eating if you do conceive.
The best diet for you is one that's made up of delicious and nutritious foods that you enjoy eating. But fertility and nutrition experts agree that these nine foods are real power players in terms of the nutrients they offer, so if you don't have them on the menu regularly now, you may want to add them to the mix.

Folic acid:
Folid acid is very important for healthy fetal development. This can reduce the possibility of brain and spinal cord defects such as spina bifida. Folic acid found is green leafy vegetables, nuts, beans, whole wheat bread and whole-grain cereals, fruits and orange juice. On your preconception examination, your doctor will advise you to take folic acid supplements. It is very important to drink it before pregnancy, ideally starting three months before conception and continuing until you are 12 weeks pregnant.

Calcium:
Calcium is important for your bones and teeth as well as for developing babies, but before pregnancy you only need to maintain the normal levels that you can get through dairy products, green leafy vegetables, some fish (like salmon and sardines), fruit (like figs and rhubarb), lots of calcium-fortified nuts and soy milk. If you don't get enough calcium - for example, if you are lactose intolerant or don't eat dairy foods - ask your doctor about supplements.

Magnesium:
Magnesium has a number of important functions including helping to convert the food we eat into energy and helping the parathyroid gland work normally. The parathyroid gland produces hormones that are important for bone health. It is found in leafy vegetables, dates, apricots, nuts, seeds, avocados, bran, whole wheat bread and dairy products. Also, some breakfast cereals are fortified with magnesium. Different mineral waters also have different magnesium levels.

Iron:
Iron is the key to creating hemoglobin that carries oxygen in red blood cells to all parts of your body. If you are deficient in iron, you can experience anemia (ask your doctor). If you are not anemic, you can get enough iron through foods from meat, oily fish and poultry as well as fruits, nuts, beans, vegetables and seeds.

Zinc:
Zinc has been proven to help egg production. These can be found in oysters and other seafood, baked beans, eggs, nuts, seeds and pumpkin seeds.

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