*Spinach, lettuce, arugula, cress, broccoli and other dark leafy greens contain high amounts of folate. Folate is a B group vitamin and studies have shown that it has an ovulation-enhancing effect. For men, taking high amounts of folate ensures healthier sperm and prevents the unborn baby from having genetic problems.
*The omega 3 fatty acids contained in salmon accelerate blood circulation and improve sperm quality. Although the sun is the ideal source of vitamin D, salmon is also a rich dietary source of vitamin D. For this reason, it is beneficial for couples who want to have a baby to consume salmon regularly 1-2 times a week.
*It is emphasized that bee pollen, with its rich amino acid, carbohydrate and antioxidant substance content, may have positive effects on sperm quality and fertility. . But storage conditions are very important. When not stored under appropriate conditions, it provides an ideal environment for the development of disease-causing microbes. For couples who are preparing to have a baby, using half or a teaspoon daily will be sufficient.
*Contains indole 3 carbinol, a phytonutrient that may affect estrogen balance. It is also rich in vitamin C and can increase the pregnancy rate by protecting eggs and sperm from free radicals. After washing under plenty of water, it can be consumed raw in salads or as a meal when cooked by adding a little water.
*It is a very rich source of B group vitamins, especially folic acid and phytoestrogens. Folic acid has a particularly important role in ensuring the DNA integrity of sperm. However, this problem was observed less in women who consumed more vegetable protein. For this reason, it is beneficial for women planning pregnancy to boil legumes 2-3 times a week and prefer them in salads or as a meal.
*It is one of the best sources of zinc that can be used by the body. Zinc, which is effective in sperm production in men, also plays a role in the development of sexual organs and increasing sexual potency and fertility in women. It is also active in relieving menstrual pain and preventing infertility. For this reason, couples who want to have a baby should regularly bake or bake 1 or 2 times a week. It is beneficial for them to consume grilled red meat.
*Not consuming enough fatty acids in the daily diet also negatively affects hormone production. Nuts, seeds and oily fish are good sources of these fats. In the meantime, it is healthier for expectant mothers to avoid especially hydrogenated flower oils and instead use unrefined flower oils obtained by cold pressing. Women who want to get pregnant need to consume the equivalent of 2-3 tablespoons of fatty foods every day. An oilseed such as sunflower, sesame and extra virgin olive oil or hazelnuts, walnuts and almonds may be recommended. But the amount consumed is of great importance. For example; For an individual who consumes 2 tablespoons of oil in their meals daily, it will be sufficient to consume 10 almonds or 10 hazelnuts or 4 whole walnuts or 2 wiped tablespoons of seeds or ½ avocado.
*Food with high glycemic index foods. Women who ate foods with a low glycemic index had a 92% infertility in their eggs compared to women who ate foods with a low glycemic index. In other words, instead of rice pilaf or foods containing potatoes or white flour during the day; Choosing whole wheat products and bulgur, fruits and vegetables will be more efficient.
*Especially plant-based proteins should be preferred. Women who consume too much animal protein have a 39% rate of egg infertility. The best choices in terms of protein would be legumes, hard-shelled seeds such as hazelnuts and walnuts, and eggs.
*The consumption of ready-made foods containing trans fatty acids should be restricted because these oils cause inefficiency during the ovulation period.
*There are some foods that we should restrict consumption of while preparing for pregnancy. These; canned foods, foods with high salt content, offal, delicatessen products, high-fat foods and fried foods.
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