8 Foods To Eat if You're Trying to Conceive

When you are trying to conceive, you will have to pay attention to your diet. If you are overweight or underweight, you may have ovulation problems. Also, the nutrients, vitamins and minerals that you consume will help your body prepare to nourish your baby. A healthy diet that includes the following foods, vitamins and minerals is strongly recommended.

Colorful fruits and vegetables

Brightly colored fruits and vegetables, like blueberries, red peppers, and kale are high in vitamins and antioxidants. Six servings of fruit and vegetables a day are recommended. When judging the nutrient, vitamin and mineral content of a vegetable or fruit, look at its brightness; the brighter the color of the fruit or vegetable, the better. In addition, fruits are also a reliable source of dietary fiber, which can help you maintain a healthy weight.

Whole grains

As opposed to refined carbohydrates, which take the nutrition out of grains, whole grains are recommended for men and women trying to conceive. Whole grains such as oats, whole wheat or brown rice are rich in iron and vitamin B, which stimulates cell reproduction and plays a key role in metabolism. Whole grains also help regulate women with polycystic ovary syndrome, a common cause of infertility.

Calcium

Calcium is essential for bone health, prevention of cardiovascular disease, and hormonal secretion. Women who are trying to get pregnant are advised to take 1,000 mgs of calcium per day. Foods that are rich in calcium include:

  • Dairy products
  • Sardines
  • Broccoli
  • Kale

Essential fatty acids

Essential fatty acids, including omega-3 and omega-6 fatty acids, are important for fertility, cardiovascular health, and cell division and growth. Studies have shown they also improve the quality and motility of sperm. Some sources of essential fatty acids include:

  • Seafood – Consume up to 12 oz. weekly of a variety of seafood such as salmon, trout, herring, and sardines. Avoid shark, king mackerel, swordfish, tilefish and canned albacore tuna, which are all rich in mercury. Mercury can linger in a woman's body for months and can be harmful to a developing fetus.
  • Flaxseed
  • Walnuts
  • Many foods—such as eggs, milk, yogurt, and soy beverages—are now fortified with omega-3s.

Folic acid

Women trying to conceive should consume 400 micrograms of folic acid daily, either through food or supplements, as this has been shown to decrease the risk of birth defects. Folic acid is also used when our bodies make new cells. Foods that are rich in folic acid include:

  • Whole grains such as wheat, brown rice, oats, breakfast cereals enriched with folic acid
  • Oranges and other citrus fruit
  • Spinach and other leafy green vegetables
  • Beans
  • Peas

Iron

Iron reserves should be increased before you become pregnant, especially if your period is particularly heavy. Women trying to conceive should be screened for iron deficiency. Iron is found in red meat but if you are a vegetarian or vegan, try taking a multivitamin with iron.

Zinc

Zinc is important both for male and female fertility, as it stimulates egg and sperm production, and plays a role in cell division. Good sources of zinc include:

  • Oysters
  • Red meat
  • Poultry
  • Beans
  • Nuts

Vitamin A

Vitamin A supports both male and female reproduction and is essential for embryonic development. Women should aim to get 700 micrograms of Vitamin A daily. Men should get 900 micrograms a day. Foods rich in Vitamin A include:

  • Milk
  • Fish
  • Liver
  • Spinach
  • Carrots
  • Sweet potatoes
  • Cantaloupe

Women should be careful to not take high doses of Vitamin A supplements, as this can cause birth defects. The daily upper limit is 3,000 micrograms.

For men: A note on supplements

There is not enough evidence to support the claim that supplements increase male fertility. If you have a deficiency of some vitamin or mineral, supplements may help. However, the following supplements have been known to improve sperm count and/or quality:

  • Vitamin C
  • Zinc
  • Selenium
  • Vitamin E
  • Vitamin B-12
  • Folic acid
  • L-carnitine
  • Vitamin C
  • Beta carotene

Men and women should talk with their doctor before taking any dietary supplements to review the risks and benefits, as some supplements taken in high doses or for extended periods of time may be harmful.

Updated August 2014

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