A specific diet could change everything during pregnancy, even fertility chances can be increases with a perfect diet plan. Presently many women face fertility issues. It may improve by consuming good foods and proper exercise.
Let’s discuss it and get the benefits out of it. Below are some tips-
Improve eating habits
It’s important to take care of your health and consuming nutrients foods at 8 week times for fertility improvement. Manage to have large meals instead of small meals.
Below are some foods that will boost your taste buds and beneficial for fertility-
Fresh vegetables & fruits– per day have at least five portions of fruit juice or vegetables. Try a variety of foods according to your taste.
Get ultimate carbohydrate foods like whole grain, potatoes, bread, pasta, rice. Include these foods in your daily diet chart.
Foods like eggs, pulses, beans, lentils, lean meat, and fish are rich in protein. Consume to get healthy results.
Dairy products such as milk, yogurt, and cheese are very good for fertility. Try to get it and consume daily.
Change eating habits & change ovulation function
Foods play a vital role to bring change in your egg’s quality. This way fertility can get improve. According to a study, women are prone to the highest fertility disorder who consumes carb, fats, and animal proteins more.
Make sure to consume half plates of fruits, vegetables like asparagus, watermelon, etc. Include more protein, Vitamin C, vitamin D, zinc in your diet. Multivitamin supplement intake is beneficial if taken daily. Low fat dietary is better rather than consuming fatty foods.
Maximize your fertility to get pregnant
Increase consuming healthy foods and increase the opportunity of fertility disorder. Foods you should consume are as follows-
1. Avocado– these foods are included with monosaturated fats and women’s reproductive system will be healthy by consuming this.
2. Lentils & beans– lack of iron can decrease the quality of eggs. These foods are a rich source of vitamins and minerals. Including lentils and prepare them as dal, consuming salad, and rice can improve fertility.
3. Dry fruits & nuts– these are Superfoods and an excellent source of minerals, vitamins, and protein. Nuts are high in selenium. Selenium is an anti-oxidant and ensures to help women’s reproductive systems. You can have it as snacks.
4. Sesame seeds– these are rich in zinc. These monounsaturated fats. Hummus contains sesame seed paste, including this in diet can bring great help to improve ovary egg quality in women. Sesame seeds can be added in oat and cereal.
5. Berries– these have robust anti-oxidant that can offer you in several fertility protections. You can prepare it as a smoothie and add it to a fruit salad. It is good to consume three portions of this every week.
6. Green leafy vegetables– kale (cabbage with large leaves) spinach, are rich in iron, magnesium, calcium, vitamin A, iron, and folate. Add this in a smoothie, salad, and curries to fulfill your daily requirements.
7. Ginger– this has anti-inflammatory properties and this increases digestion and promotes blood circulation. Consume ginger-infused tea to minimize the inflammation in the reproductive system. This can be included in curry and salad.
8. Corn root– it contains a variety of minerals and phytonutrients. It preserves hormonal imbalance and provides healthy nutrients to improve egg quality. Corn powder can be added in chocolate or smoothie.
9. Cinnamon– this is well known to improve ovary function effectively. It’s recommended to add cinnamon in your diet to stimulate insulin resistance in the body. Women having PCOS should advise to include cinnamon in their daily diet.
10. Water– water is the best way to increase fertility. It’s necessary to consume 8 glasses of water per day. Try to use a glass bottle instead of plastic.
Food to avoid- multiply fertility improvement
Say No to cigarettes, alcohol, caffeine– Alcohol, and cigarettes can affect the DNA in the egg. This may lower fertility enhancement.
Stress management is essential– stress can hamper the egg ovulation. Try to go for walking, swimming, dancing, and yoga. These activities are beneficial for stress management.
A healthy diet is important– consume fish, nuts, fresh vegetables that can boost fertility and stay away from meat, excess fat, salt.
Restore healthy Body Mass Index (BMI) – obesity is the prime matter to look after. This affects the reproductive process and oxidative stress increased due to this. Always maintain the right weight by exercising and avoid obesity.
Healthy blood circulation is significant– healthy blood circulation is imperative for the reproductive ovaries. Drink sufficient water to avoid dehydration.
Supplement intake of vitamins
Women trying to improve fertility disorder should take vitamin supplements that are folic acid. Coenzyme Q 10 is an antioxidant that’s good for improving egg quality.
Weekly Diet chart for fertility improvement 8 week
| Day | Breakfast | Lunch | Snacks | Dinner |
| Monday | Apple smoothie+ ginger tea+ bread toast | Upma+ roti+ dal | Green tea+ muffin | Brown rice+ Yoghurt/+ paneer curry |
| Tuesday | Muesli + herbal tea | Boiled egg with chili flakes + lettuce wrap + coconut water | Vegetable soup + green tea | Roasted chicken + avocado + salad |
| Wednesday | Pancake + peanut butter + tea | Hummus + vegetable soup + dal + roti | Pan-fried fish + tea | Roti + mushroom + soup + yoghurt |
| Thursday | Boiled egg + avocado + rye toast | Tuna salad +brown rice + beans curry | Pan-fried fish + bread toast | Yoghurt + chia seeds + soup + salad |
| Fri day | Poached egg + rye toast + milk | Cottage cheese + tomato + roti | Toast with peanut butter wrap + tea | Chicken breast + cauliflower mash |
| Sat day | Muffin+ sesame seed smoothie | Fish burrito + roti+ brown rice + dal | Cheak pea salad + cabbage +tea | Pancake + vegetable soup+ roti + leafy green vegetable curry |
| Sunday | Roasted pumpkin + tea | 2 boiled egg + bacon | Baked chicken breast + soup | Burger + asparagus + soup |
Follow this above food chart on a weekly basis and get the immediate benefits for fertility improvement.