Foods To Eat To Prepare For Pregnancy



29 foods for the diet when you are looking to get pregnant but are always good

29 foods for the diet when you are looking to get pregnant but are always good

what to eat to prepare for pregnancy? It is a fact that lifestyle and diet affect fertility , both male and female. Although it is not scientifically proven that there are foods that increase fertility, maintaining good eating habits influences when conceiving and having a healthy pregnancy. There are certain foods rich in nutrients that are key to fertility and that will adequately prepare you for pregnancy.

Dare to incorporate these 29 foods into your diet if you are looking to get pregnant , but they are also good to always include to have a healthy diet.

Foods To Eat Pre Pregnancy

1. Chard

Foods To Eat To Prepare For Pregnancy

Foods rich in fiber , such as chard, promote the functioning of the body and help reduce the risk of polycystic ovaries , one of the main causes of female infertility.

Of course , soluble is the most beneficial for this purpose and is also present in other vegetables such as lettuce, raw carrots, spinach, broccoli, artichokes, pumpkins and green beans. And in legumes, like lentils and chickpeas as Food To Eat When Planning For Pregnancy

To include chard in your dishes, we suggest some recipes prepared exclusively with these green leaves .
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2. Avocado

Foods To Eat To Prepare For Pregnancy

According to a study by the University of Illinois (USA), the Omega-3 fatty acids contained in avocado would increase male fertility, since they improve the health of sperm: they provide various enzymes necessary for their formation and maturation. They also contribute to ovulation , since it improves the quality of oocytes.

In addition, its high content in healthy fats is widely recognized and there are a thousand and one ways to consume it. There is even talk of "light avocado" and there is a trick to keep it in perfect condition longer .
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3. Garlic

Foods To Eat To Prepare For Pregnancy

It is a great source of selenium, a very useful mineral to improve fertility for both sexes . It is also an antioxidant (which helps protect the body from attacks from outside) and contains vitamin B6 , which helps regulate hormones.

Vitamins to improve fertility: they cannot be missing from your diet if you are looking for a baby
Garlic also provides us with a large amount of vitamins C and B1; minerals like magnesium, selenium, calcium, phosphorus, potassium, iron; as well as high amounts of calcium, which helps maintain strong bones and makes us feel better and with more energy.

And since it gives a special touch to the dishes, it is not lacking in all kinds of stews and salads. You can start with these 10 recipes with black garlic , which you will love.

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4. Brown rice

Foods To Eat To Prepare For Pregnancy

Red rice, for example, has the distinction of preserving the whole grain. It is not subjected to any refinement, which is why it is a brown rice, with a higher contribution of fiber, minerals and vitamins than white rice because it keeps its bran and germ intact.

But brown rice stands out above all for its richness in polyphenols with an antioxidant effect on our body, which makes it a food of great nutritional value and with extra benefits to achieve pregnancy.

There are many ways to prepare brown rice, and it is even used to make sushi . If you want a recipe with extra fiber, we offer you a comprehensive Kale and mushroom risotto .

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5. Oatmeal

Foods To Eat To Prepare For Pregnancy

It is the star food in fitness diets and a great ally to maintain weight when you intend to become pregnant, due to its high protein and fiber contribution, compared to other cereals.

But its fertility benefits go further: it has unsaturated fats and it is a food rich in potassium, magnesium, calcium and vitamins of the B complex. And it includes vitamin E, selenium, polyphenols and other compounds with antioxidant function in our body.

If rich in fiber and vegetable proteins allow your intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.

You may not know that these grains can make the most healthy and succulent recipes . Not only at breakfast! Here are 27, and they are just an example.

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6. Peanuts

Foods To Eat To Prepare For Pregnancy

Often included in the bag of nuts, although they are actually legumes . They are a source of vegetable proteins (approximately 30%) and healthy fats for the body, at the same level as precious soybeans.

In addition, it has carbohydrates and a high content of fiber as well as various minerals such as potassium, magnesium, phosphorus, flatus and zinc , an essential mineral that regulates the male and female reproductive systems.

They can be included in numerous recipes, sweet and savory, and consumed in the shell, salted, in cream ... For all tastes.

7. Canons

Foods To Eat To Prepare For Pregnancy

Like most green leaves, they are rich in folic acid . This B-group vitamin prevents defects in the baby's neural tube and is involved in the formation of red blood cells.

It is also considered a great ally against colon cancer .

Take a handful of fresh leaves, alone or in a salad, three times a week. An example: lamb's lettuce, melon and crispy chicken salad .

8. Brussels sprouts

Foods To Eat To Prepare For Pregnancy

This vegetable and most green leafy vegetables are very rich in folic acid , a vitamin that helps the body to create new cells and is very important for women of childbearing age.

And that, despite the fact that sometimes Brussels sprouts do not arouse passions , they are very beneficial for your health if you plan to become pregnant.

When a woman has enough folic acid in her body, before and during pregnancy, she can prevent major birth defects in the baby's brain and spine. Leafy green vegetables, fruits, peas, and nuts are rich in folic acid.

9. Chocolate

Foods To Eat To Prepare For Pregnancy

Taken in its proper measure, it plays an essential role in the mobility of the sperm to reach the egg, thanks to its zinc content (also present in salmon, pumpkin seeds, wheat germ, chickpeas or ginger) .

In addition, it is an aid to the brain and is one of the foods that has been most famous as an aphrodisiac. Probably because cocoa contains certain elements that could be related to the elevation of serotonin levels, although there is no scientific evidence that this is the case.

As the recipes with chocolate are so numerous, we bring you the most searched on the Internet, so that you can suck your fingers.

10. Asparagus

Foods To Eat To Prepare For Pregnancy

Both greens and whites have similar properties. They are an important source of vitamins A, C, E and K and provide folic acid, chromium, but above all they stand out for being an important source of fiber and its antioxidant power.

Low in calories, they are known for their high purifying power, since they contain glutathione: a powerful detoxifier that helps eliminate harmful substances from the body.

Asparagus is a perfect accompaniment to all kinds of dishes, since we can eat them with meat, fish, salad ... We can find them raw or canned and prepare to our liking without problem.

11. Spinach

Foods To Eat To Prepare For Pregnancy

Rich in antioxidants, iron, vitamin E, folic acid, and other B vitamins, one serving provides many of the essential nutrients the body needs for a healthy reproductive system .

Folic acid is key to optimizing the production of healthy sperm and eggs, while iron and antioxidants help improve sperm quality.

But they are also a very versatile food to include in our diet: from traditional recipes, such as chick peas with spinach , to muffins . 

12. Red berries

Foods To Eat To Prepare For Pregnancy

Wild raspberries, blackberries, or blueberries are rich in antioxidants , which protect cells from free radical damage to DNA and mitochondria.

But they have many more health benefits:
  • Strawberries, for example, help fight anemia due to the amount of minerals they contain, among which we highlight iron. Their caloric content is low and their water content is high, so they are good for keeping us hydrated.
  • Blueberries and blackberries, powerful antioxidants, improve blood circulation and help control blood cholesterol levels.
To open your mouth, try these pancake tacos with berries , for breakfast, snack or as a dessert.

13. Granada

Foods To Eat To Prepare For Pregnancy

It is a fruit full of good properties, among which its richness in antioxidants stands out, which help prevent the aging of reproductive cells . It is also a source of potassium and fiber for the body.

But the pomegranate stands out , above all, for its high content of folic acid , to prevent birth defects, and Vitamin C, which strengthens the mother's immune system.

And if that were not enough, its polyphenols could reduce or prevent inflammatory processes and therefore contribute to reducing the risk of metabolic diseases such as diabetes.

We can include it in salads, sauces, sorbets, appetizers and many other dishes.

14. Eggs

Foods To Eat To Prepare For Pregnancy

It is one of the most recommended foods to improve sexual and reproductive health , since it is rich in vitamins and essential nutrients, such as choline, a substance that increases the body's ability to absorb folic acid and is responsible for stimulating the development of sex hormones.

Plus, there are other good reasons to consume them , because they lower cholesterol, help you lose weight, and they are rich, cheap, and easy to prepare.

15. Kiwi

Foods To Eat To Prepare For Pregnancy

It is rich in fiber and vitamin C, and therefore it is important to include it in the diet to promote reproductive health . It is also beneficial for the cardiovascular system, strengthens defenses, prevents oxidative damage and contributes to better intestinal health.

You also have to know that this fruit is more versatile than you think, and you can add it not only to a fruit salad or skewer but also to a smoothie bowl or a traditional smoothie .

Another option is to make a healthy dessert, such as some stuffed kiwis or a homemade jam .

16. Milk and yogurt

Foods To Eat To Prepare For Pregnancy

They are rich in calcium, an essential mineral for women at any age, but especially when you want to be a mother, because it contributes to good bone health and increases fertility . A mineral that does not contain milk substitutes , although they are a good option in cases of allergy or lactose intolerance .
They also contain vitamin B12 , which helps the formation of red blood cells and the maintenance of the nervous system.

In addition to being a daily drink, you can consume it as an ingredient in many sauces or desserts, such as crumpled milk cake .

17. Lentils

Foods To Eat To Prepare For Pregnancy

They are the legumes par excellence richest in iron, a mineral that intervenes in the formation of blood and its correct oxygenation.

Its properties are countless, so against the popular proverb, you should not leave them and eat them .

It is important to avoid anemia before pregnancy occurs, so take note of some of the proposed spoon recipes , which will also help you warm up.

18. Bee honey

Foods To Eat To Prepare For Pregnancy

It is rich in B vitamins, necessary to make testosterone and fight impotence. It also has amino acids and minerals that improve the quality of sperm, and strengthen the uterus and ovaries. But there is more. Certain aphrodisiac properties are attributed to honey . The honeymoon is still talked about today, and according to researchers, it was believed that this food brought romance to marriages.

No wonder, therefore, that it has long been attributed with properties that increased sexual desire. Although it is not scientifically proven, to prove when looking for a pregnancy, nothing is lost.

Whenever possible, it's best to go for raw honey - it's more natural as well as more effective.

19. Oranges

Foods To Eat To Prepare For Pregnancy

Citrus fruits, such as oranges and lemons are fruits rich in antioxidants and vitamin C . Many of the fertility problems are due to a lack of oxygen in the cells , which damages eggs and sperm. Hence the importance of improving oxygenation through food.

You can consume the whole and fresh fruit as dessert or between meals and in juice, but there are also many and diverse alternatives to add these seasonal foods to the usual diet. Some examples: hake, prawn or tangerine ceviche , lemon granita , or salad with oranges, olives and purple onions .

20. Walnuts

Foods To Eat To Prepare For Pregnancy

They contain selenium, a mineral that protects mature eggs from damage caused by free radicals and also helps stimulate the immune system.

According to a study from the University of UCLA (USA) and published in 'Biology of Reproduction' , omega-3 fatty acids, present in walnuts, improves the quality of sperm in terms of concentration, vitality, movement and shape .

21. Oysters

Foods To Eat To Prepare For Pregnancy

It is a source of zinc , an essential mineral for fertility since it promotes proper cell division , but it is also a necessary ingredient to maintain testosterone levels and sperm production in men.

This shellfish increases testosterone (like clam) and is rich in Vitamin D , a nutrient that has always been associated with osteoporosis.

Now, a recent study on the causes of miscarriage has revealed that a low level of Vitamin D on the day of fertilization, hinders the pregnancy .

Hence the importance of taking them before seeking to have a baby, through food.

22. Banana

Foods To Eat To Prepare For Pregnancy

Despite being a very popular food, its properties are undervalued , perhaps due to its higher proportion of hydrates and starch compared to other fruits.

It stands out for its high content of potassium, B vitamins , magnesium, vitamin A and carotenes, which makes it an ally for the nervous and muscular system. It also has an antioxidant activity , which gives it an important role in the aging process and in sexual activity.

In addition to delaying menopause, it fights endometriosis and adenomyosis , important causes of infertility.

23. Chicken

Foods To Eat To Prepare For Pregnancy

It is an excellent quality protein source. It provides niacin, thiamine and ascorbic acid and minerals such as potassium, magnesium, iron, calcium, phosphorous and iodine. Niacin (vitamin B3), is a nutrient that plays an important role in the synthesis of sex hormones .

Of course, better if it is free-range chicken, not industrial, since the second can include toxins that can be harmful.

And the good thing is that it can be prepared in so many different ways that you will never tire of eating it: baked, stewed, grilled, battered.

24. Cheese

Foods To Eat To Prepare For Pregnancy

This rich food is a source of calcium, a mineral that not only keeps bones and teeth strong, but also helps keep muscles, nervous and circulatory systems in perfect condition. If the body does not obtain the necessary amount of calcium in the diet, it will extract them from the bones, which can weaken them.

Although there is a variety of cheeses and some have more calcium and others less, on average the cheeses provide 800 mg of calcium per 100 grams and of course, we can use them in different dishes, from sauces to gratins, pasta , fillings, breads and much plus.

And a cheese board is a perfect solution on any table.

White cheeses are recommended in diets, but fatty cheeses have also been found to be allies of fertility and health.

25. Quinoa

Foods To Eat To Prepare For Pregnancy

These seeds contain abundant vitamins B and E , important for optimal reproductive health, as they promote hormonal balance and the production of healthy eggs and sperm.

But its benefits for our health go further: according to a study published in the 'Journal of Food Lipids' , quinoa reduces the negative effects of oxidative stress and inflammation in our body.

In addition, it has saponins, which have an anticancer action in our body.

26. Salmon

Foods To Eat To Prepare For Pregnancy

Salmon, tuna and sardines are the best source of Omega-3 and Omega-6 fatty acids , essential for hormonal balance , the immune system and the health of the ovaries, eggs and sperm.

And best of all, you can prepare very different dishes with this very healthy fish.

27. Sardines

Foods To Eat To Prepare For Pregnancy

This blue fish has more fats than white fish, among which the presence of omega 3 stands out , which reduces not only oxidative stress but also cortisol (stress hormone) levels. This is indicated by research on fish oil .

But the benefits of sardines to facilitate pregnancy go further, since they are one of the non-dairy foods richest in calcium and in Vitamin D , very important to conceive.

You can consume them grilled or baked.

28. Chia seeds

Foods To Eat To Prepare For Pregnancy

Along with flax and hemp, they are a source of omega-3 fats, very necessary for the optimal maturation of the ovum and, later, for the development of the baby's brain and retina.

Consume them ground to take advantage of them well. Add two tablespoons on any plate and take a look at its full properties.

And best of all, you can add it to your regular diet. 

29. Tomatoes

Foods To Eat To Prepare For Pregnancy

Our body naturally manufactures some antioxidants, but others must extract them from foods like tomatoes. Rich in lycopene, one of the most powerful natural antioxidants , it has benefits in eliminating oxidative stress from the body, improving the intestinal mucosa and metabolic function in general.

Discover how to get the most out of this vegetable , which also serves as a first course, to accompany the second or as a sauce for many dishes .

That's  all Foods To Eat To Prepare For Pregnancy Aerticle.

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