The three minutes waiting time to get the pregnancy test result can feel like a lifetime for a woman. Many women celebrate and look forward to their new life as a mother. But for some, it can be traumatic and a frightening change. They might be scared of all the risks that come with pregnancy. On the other hand, many people may have a tough time conceiving. But with the right fertility diets, foods and including lifestyle changes, you can easily improve your odds of having a baby.

This is true for both men and women. because the burden of eating right to conceive easily does not fall only on women. A man’s diet also has an impact on his semen and testosterone level and, hence, his fertility. According to the Academy of Nutrition and Dietetics, USA, both bodyweight and nutrition can affect a woman’s ability to conceive. Here are some fertility foods or diets that you should eat if you are trying to conceive.


Whole grains

Whole grains contain high amounts of fiber that are said to boost fertility. Fiber is digested slowly and this stabilizes blood sugar and increases satiety. That, in turn, leads to a balance in the reproductive hormone levels. Balanced hormone level could lead to weight loss and improved fertility


Fatty fish

Fatty fish, like salmon and sardines, contain omega-3 fatty acids, which promote ovulation. Along with omega-3 fatty acids, fatty fish contain DHA [docosahexaenoic acid], which can increase the production of progesterone, an important hormone, required to maintain a pregnancy, post-conception.


Full-fat dairy

Rather than low-fat dairy products, it’s time to switch to full-fat dairy products. According to a study published by researchers from the Harvard School of Public Health, low-fat dairy products contain whey protein. This may disrupt your hormonal balance and interfere with your fertility.


Foods high in folate

Lack of folate or folic acid in a woman’s body may lead to neural tube defects in a baby. This is a type of birth defect that can affect a baby’s brain, spine or spinal cord. Folate is a type of vitamin that should be included in your diet as you are trying to conceive rather than after. According to the American Pregnancy Association, neural tube defect develops during the first month of pregnancy. By the time you release you are pregnant, and you need to eat food rich in folate, it may already be too late. Food rich in folate include eggs, citrus fruits, brussels sprouts, broccoli, nuts and seeds, beef liver, papaya, wheat germ, avacado, beets, bananas and legumes.


Plant-based protein

Plant-based protein is higher in antioxidants than animal-based protein. This helps in deactivating free radicals in the body. Active free radicals can damage sperm and egg cells. Plant-based protein sources include quinoa, lentils, nuts, beans, and seeds.

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