Top 6 special nutrients to eat when you are trying to get pregnant

If you are trying to conceive, you should also remember that it is time to change your diet. Following a healthy diet can help you increase your reproductive health, the transition to a smooth pregnancy, and reduce the risk of pregnancy-related complications and birth defects. Your pre-pregnancy diet should include foods that contain nutrients such as folic acid/folate, calcium, iodine, iron, and fatty acids.

According to researchers at the University of Queensland, Australia, eating more vegetables before pregnancy is a good thing. This reduces your chances of premature birth. Vegetables such as broccoli, cabbage, and green beans are a good source of antioxidants, which play an important role in reducing the risk of adverse birth outcomes, they published in the American Journal of Clinical Nutrition. If you are trying to conceive, be sure to include these important nutrients in your diet.

1 Folic acid

Folic acid (or folate) is one of the most important nutrients you should take during pregnancy and during pregnancy. Some foods, such as dark green vegetables, legumes, and whole grains are rich in this B vitamin (B9). You should eat 400 micrograms (mcg) of folic acid at least a month before you become pregnant. Folic acid plays an important role in building healthy cells and helps prevent birth defects such as spina bifida and anencephaly. Eating folate-containing foods is not enough to meet the recommended levels. Therefore, doctors may prescribe a prenatal vitamin containing 400 to 600 mg of folic acid.

2 Calcium

Calcium is important for your reproductive system to function smoothly, which can help you conceive faster. Also, for your baby's bone health, you need to eat some calcium before you get pregnant. If your body does not have enough calcium during pregnancy, the calcium from your bones helps to reach the embryo. This may increase the risk of osteoporosis (fractured bones) in the future. Women expecting to become a mother is trying to conceive should try to get 1,000 mg of calcium every day. Calcium is obtained from foods such as milk, yogurt, cheese, and vegetables such as kale and broccoli.

3 Iron

If you do not have enough iron, you are less likely to get pregnant. Iron helps to deliver oxygen throughout the body and is also important for delivering oxygen to the baby. If too little iron is present in the body, it can increase your risk of premature birth or weight loss. According to experts, women need 18 milligrams of iron per day. Fortified breakfast cereals, meat, and spinach are good natural sources of iron.

4 Omega-3 fatty acids

Include more foods that contain omega-3 fatty acids in your diet before pregnancy. These nutrients help to regulate the hormones that cause ovulation and improve circulation to the reproductive organs. If you are taking prenatal vitamins, they may contain omega-3s. You can get these nutrients from foods like sea fish, nuts, and seeds.

5 Iodine

Your body needs this mineral to produce thyroid hormones that regulate your metabolism. Women who are trying to become pregnant should get 150 mg of iodine per day. Sources of iodine include milk products and iodized salt. All this helps a lot with pregnancy. Therefore, you should be careful to eat all these before attempting to conceive.

6 Fiber

Your pre-pregnancy diet should also contain carbohydrates that are slowly absorbed, such as fiber. Experts say that increasing your fiber intake by 10 grams can help increase your fertility levels and reduce your risk of diabetes. Whole grains, high fiber grains, fruits and vegetables, beans, and legumes are good sources of fiber.