Food To Eat Before Planning For Pregnancy

Food To Eat Before Planning For Pregnancy

Food To Eat Before Planning For Pregnancy
Food To Eat Before Planning For Pregnancy: Some foods can contribute to decrease fertilization problems, according to recent studies and research

Can you reduce the risk of infertility by following a certain diet? Different recent studies and research suggest that some foods can contribute to reducing fertilization problems, while others can act in the opposite direction and increase them.

To increase the chances of getting pregnant, specialists recommend consuming the typical components of the Mediterranean diet and certain vitamins and minerals and avoiding excessive intake of other substances such as caffeine, alcohol or industrial pastries.

1. Nutrition and fertility

Infertility affects in our country around 10% of couples. The ovulatory disorders along with some genetic deficiencies or hormonal are primarily responsible, in many cases, these difficulties conceiving.

Sometimes, however, infertility also plays an important role in the lifestyle of both partners, especially those aspects that are related to diet and food .

The consumption of olive oil, vegetables, fish, fruits and poultry can have a positive impact on fertility

For this reason, from the moment you start planning a pregnancy , specialists recommend adopting certain dietary guidelines that, in addition to being healthy and beneficial for women, help reduce female infertility.

2. The best guideline: the Mediterranean diet

As suggested by a recent study carried out by the Department of Preventive Medicine and Public Health and the Institute of Culture and Society of the University of Navarra, the consumption of olive oil, vegetables, fish, fruits and poultry that characterize the Mediterranean diet can have a positive impact on the fertility of women.

This work was carried out with a sample of 2,000 women between 20 and 45 years of age who were followed up for six and a half years. The study concludes that women who choose a Mediterranean diet pattern (with a high consumption of the mentioned foods) are 44% less likely to have difficulties getting pregnant than those who base their diet on a westernized pattern that includes a high consumption, among others, of: whole dairy products, industrial pastries, red meats, fast foods, eggs, potatoes, refined cereals and sugary soft drinks.

3. Foods favorable and unfavorable for fertility

In addition to leaning towards the Mediterranean diet, in order to conceive a baby and optimize fertility, different specialists suggest incorporating certain foods and components into the diet and avoiding or reducing the consumption of others. These are some of the dietary guidelines most recommended by experts in nutrition and fertility:
  • Avoid caffeine : It is recommended to reduce the consumption of caffeinated soft drinks and even avoid them if the woman is undergoing an IVF treatment.
  • Opt for foods rich in omega-3 fatty acids : they are naturally present especially in blue fish such as salmon, bonito and sardines, seafood and other marine foods such as algae.
  • Incorporate zinc into the diet : this mineral is concentrated in a greater proportion in some foods such as beef liver, red meat, seafood, eggs, some dairy products such as cured cheeses, wheat germ, nuts such as pine nuts or sunflower seeds, pumpkin seeds, whole grains and legumes.
  • Start consuming folic acid : either as a supplement or with the intake of foods rich in folate, among which dark leafy vegetables, such as spinach, chard, lettuce or peas, stand out; viscera such as liver and kidney; and fruits like bananas, lime or pineapple.
  • Reduce the consumption of refined carbohydrates : it is not a question of eliminating them from the diet, but of moderating the inclusion in the daily menu of white bread, pasta and white rice.

When the problem is ovulatory

Proper diet modification can be especially effective when the difficulty in becoming pregnant comes from some type of ovulatory disorder in women. This is suggested by Jorge Chavarro and Walter Willet, nutrition specialists from Harvard University , in their work 'The fertility diet' (2008).

After exhaustive research with a sample of 120,000 women, the authors of this study recommend, in order to promote ovulation, maintain a healthy lifestyle, maintain an adequate weight and include a frequent but not excessive exercise plan.

Likewise, these specialists point out, among others, the following nutritional guidelines:
  • Avoid trans fats frequently found in salty snacks, pre-cooked products, cookies, margarines, and industrial pastries.
  • Use unsaturated vegetable oil for cooking, such as olive oil.
  • Eating more plant-based protein and less animal-based protein (red meat).
  • Drink a glass of whole milk , a small glass of ice cream or a glass of yogurt of this type of milk, a day and avoid skim milk or low-calorie dairy.
  • Take a vitamin supplement that includes iron, folic acid, and other B vitamins.
  • Reduce the consumption of coffee , tea and alcohol and eliminate sugary soft drinks from the diet.

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