A healthy and balanced diet will provide you with the necessary vitamins and will be one of your main allies if you are trying to get pregnant.
Including all kinds of foods in your diet is always a good idea. Even more so when you are trying to get pregnant. Adequate nutrition can help you conceive, reduce the risk of problems during pregnancy and help you recover after giving birth.
And not only for women; diet has a huge impact on semen quality. For example, fruits and vegetables contain a large amount of vitamins and antioxidants that improve the quality of eggs, but also promote sperm mobility.
Here we tell you which are the most important vitamins to improve your fertility:
Vitamin D
It improves the production of estrogen, hormones that play an important role in the menstrual cycle. In addition, it can benefit the cellular functioning of some female reproductive organs such as the uterus. Vitamin D is obtained through exposure to sunlight, but is also present in foods such as tuna, salmon, cheese and eggs.
Vitamin E
Essential for good reproductive health, this vitamin increases fertility in both women and men. It improves semen quality and helps sperm reach the uterus. It can be found in seeds, nuts, raw almonds, spinach and vegetable oils.
Vitamin C
Found in citrus fruits, broccoli and tomatoes, this vitamin not only helps to defend the immune system; it also contributes to maintaining healthy cells, including those of the ovaries, and improves the absorption of iron in the body.
Vitamin B9 (folic acid)
It is usually prescribed during pregnancy, but it is advisable to start taking it before, when you are trying to get pregnant. It prevents some malformations of the fetus during the first weeks of pregnancy, when even the woman is unaware of her condition. That is why it is important to have it in the diet from the beginning of trying to get pregnant. It is found in green leafy vegetables, fruits or nuts, but the ideal is to supplement its intake with a specific folic acid supplement.
Finally, don’t forget that it is equally important to limit your intake of flour, sugar and fats as much as possible, as well as to exercise (as long as it is not high-impact) according to your doctor’s instructions.