Eating to Conceive
Did you know that your egg’s journey actually begins 90 days before ovulation? Yep! That’s a whole 3 months where what you eat and drink can influence the chance of you falling pregnant. Not to mention the amount of energy that it takes for your body to develop, release and implant an egg. The months leading up to conceiving is not the time to start training for a marathon or switch to a ketogenic diet. If your body is only getting enough energy to support its daily function, how could it possibly think of starting a new life as well! Below are some key nutrients and food sources to include in your diet when trying to conceive.
Healthy fats
Omega-3 fatty acids improve egg quality as we age by slowing down the decline in ovarian reserve. Hormones are made up of protein and fats and fat stores are important for good hormonal function. Omega-3 fatty acids also have an anti-inflammatory effect on the body. Found in salmon, tuna, nuts, and seeds such as walnuts, chia and flaxseeds.
Folate
Helps your body to ovulate each cycle and is also important during pregnancy to prevent neural tube defects. An increased intake of folate is linked to a decrease in anovulation, which is when your body does not ovulate. Found in leafy greens, legumes, eggs, wholegrain bread, and fortified cereals. Folic acid is a synthetic form that can be taken as a supplement.
Vitamin D
Plays a key role in egg survival and growth and adequate vitamin D blood levels are associated with higher levels of pregnancy. Get some sunshine and boost intake of oily fish, red meat, and egg yolks.
Zinc
Helps the egg to reach the final stages of maturity before fertilisation takes place. Found in chicken, eggs, oysters, fish, cashews, legumes and seeds, milk, cheese. Men can also benefit from this one! ;)
Helps the egg to reach the final stages of maturity before fertilisation takes place. Found in chicken, eggs, oysters, fish, cashews, legumes and seeds, milk, cheese. Men can also benefit from this one! ;)
Antioxidants
COQ10, vitamin C, and E are all antioxidants that help to reduce inflammation and protect cells and DNA. COQ10 increases the activity of mitochondria in eggs to ensure optimal energy production, a crucial factor in egg and embryo development. COQ10 is found in animal sources such as beef, chicken, fish, red meat. Vitamin C can be found in citrus fruits, capsicums, strawberries, broccoli and more. Vitamin E is a fat-soluble vitamin and is found in vegetable oils, nuts and seeds.
