Nutrition in Pregnancy Planning

If you are planning to get pregnant, you need to pay attention to yourself and what you eat for at least three months before the pregnancy period begins.

Especially B complex and all other vitamins, which increase fertility and prepare a healthy environment for the fertilization of eggs, should be taken daily by women who want to get pregnant. It should be included in their diet.

Foods rich in magnesium and zinc increase the possibility of pregnancy. Walnuts, hazelnuts, legumes and green leafy vegetables are rich sources of magnesium. Foods rich in zinc include red meat, poultry, shellfish, hazelnuts and dairy products.

Iron stores should also be full before pregnancy. Sources of iron are meat, chicken, fish, green leafy vegetables, legumes and dried fruits. When you prepare an iron-rich meal, also include a source of vitamin C, such as fruit juice. This will increase iron absorption.

Storing calcium before pregnancy is important for the mother's bone health. For this reason, it is necessary to eat milk and dairy products, and take care to consume foods such as yoghurt, cheese and kefir for breakfast and snacks.

You should definitely start taking folic acid supplements from the moment you stop birth control and continue until the 12th week of your pregnancy. You should. In addition, it is necessary to consume dark green vegetables such as spinach and broccoli, as they contain folate, the natural form of folic acid.

Carbohydrates are divided into simple and complex. Women who consume simple carbohydrates have a 92% infertility in their eggs compared to women who consume complex carbohydrates. has been seen. Therefore, in order to increase the chance of pregnancy, the consumption of all simple carbohydrates should be completely eliminated.

In protein consumption, special attention should be paid to the source. Women who consume excessive animal-based protein have had 39% egg inefficiency. The best choices in terms of protein would be eggs, fish, chicken, dairy products, legumes and some nuts.

For Omega-3, which is one of the fatty acids necessary for the body and has an important place in brain development, fish consumption should be increased and fish should be consumed twice a week.

Researchers caffeine They found that it is likely to have adverse effects on a woman's fertility. For this reason, couples who want to get pregnant are advised to stay away from caffeine completely.

Alcohol can also hinder fertilization. Alcohol consumption has an impeding effect on fertilization, especially in women over the age of 30.

Stay away from foods that may contain Listeria, a bacterium characterized by central nervous system disorders in animals and humans. These foods include your favorite entrees such as soft cheeses, meat pie, cold cuts, prepared salads, raw or smoked seafood, and raw eggs. Make sure that all eggs, meat and fish you eat are thoroughly cooked.

Avoid canned foods, foods high in salt, offal, delicatessen products, high-fat foods and fried foods.

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