29 foods for the diet when you want to get pregnant but they are always good

It is a fact that lifestyle and diet affect fertility, both male and female. Although it is not scientifically proven that there are foods that increase fertility, maintain good eating habits influences when conceiving and having a healthy pregnancy. There are certain foods rich in nutrients that are key to fertility and that will properly prepare you for pregnancy.

Dare to incorporate these 29 foods in your diet if you want to get pregnantbut that too they are always good to include To have a healthy diet.

1. Chard

Foods rich in fiber, such as chard, favor the functioning of the body and help reduce the risk of polycystic ovaries, one of the main causes of female infertility.

Of course, the soluble is the most beneficial for this purpose and is also present in other vegetables such as lettuce, raw carrots, spinach, broccoli, artichokes, pumpkins and green beans. And in legumes, such as lentils and chickpeas.

To include the chard in your dishes, we suggest some recipes prepared exclusively with these green leaves.

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2. Avocado

According to a study by the University of Illinois (USA) the Omega-3 fatty acids Containing avocado would increase male fertility, as they improve sperm health: they provide various enzymes necessary for their formation and maturation. Too contribute to ovulation, since it improves the quality of the oocytes.

In addition, its high content of healthy fats is well recognized and there are a thousand and one ways to consume it. There is even talk of "avocado light" and there is a trick to keep more time in perfect condition.

We recommend 23 very healthy recipes, with avocado as the protagonist.

3. Garlic

It is a great source of selenium, a very useful mineral for improve fertility of both sexes. It is also an antioxidant (which helps protect the body from outside attacks) and contains vitamin B6, which helps regulate hormones.

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Garlic also gives us a lot of vitamins C and B1; minerals such as magnesium, selenium, calcium, phosphorus, potassium iron; as well as high amounts of calcium, which helps maintain strong bones and makes us feel better and with more energy.

And as it gives a special touch to the dishes, there is no lack in all kinds of stews and salads. You can start with these 10 recipes with black garlic, which you will love.

4. Brown rice

Red rice, for example, has the peculiarity of preserving whole grain. It does not undergo any refinement for what is a brown rice, with greater contribution of fiber, minerals and vitamins than white rice because it keeps its bran and its germ intact.

But brown rice stands out above all for its richness in polyphenols with antioxidant effect in our body, which makes it a food of great nutritional value and with extra benefits to achieve pregnancy.

There are many ways to prepare brown rice, and it is even used to make sushi. If you want a recipe with extra fiber, we propose a whole-grain Kale risotto and mushrooms.

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5. Oatmeal

It is the star food in fitness diets and a great ally for keep in weight when you intend to get pregnant, for its great protein and fiber intake, compared to other cereals.

But its fertility benefits go further: it has unsaturated fats and is a food rich in potassium, magnesium, calcium and vitamins of the B complex. E includes vitamin E, selenium, polyphenols and other compounds with antioxidant function in our body

If rich in fiber and vegetable proteins allow their intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.

You may not know that with these grains you can make recipes of the healthiest and most succulent. Not only at breakfast! Here are 27, and they are just an example.

6. Peanuts

Often included in the bag of nuts, although they are actually legumes. They are a source of vegetable proteins (approximately 30%) and healthy fats for the body, at the same level as the precious soy.

In addition, it has carbohydrates and a high fiber content as well as varied minerals such as potassium, magnesium, phosphorus, flatus and zinc, an essential mineral that regulates the male and female reproductive systems.

They can be included in numerous recipes, sweet and savory, and consumed in shell, salted, in cream ... For all tastes.

7. Canons

Like most green leaves, they are rich in folic acid. This vitamin of group B prevents defects in the baby's neural tube and intervenes in the formation of red blood cells.

It is also considered a great ally against colon cancer.

Take a handful of fresh leaves, alone or in salad, three times a week. An example: Salad with canons, melon and crispy chicken.

8. Brussels sprouts

This vegetable and most green leafy vegetables are very rich in folic acid, a vitamin that helps the body to create new cells and it is very important for women of childbearing age.

And that, despite the fact that sometimes Brussels sprouts do not arouse passions, they are very beneficial for your health if you plan to get pregnant.

When a woman has enough folic acid in her body, before and during pregnancy, she can prevent birth defects important in the baby's brain and spine. Green leafy vegetables, fruits, peas and nuts are rich in folic acid.

Here you will find 31 recipes with cabbages, although there are many more.

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9. Chocolate

Taken in its proper measure, it plays an essential role in the sperm motility for its arrival in the ovule, thanks to its zinc content (also present in salmon, pumpkin seeds, wheat germ, chickpeas or ginger).

In addition, it is an aid to the brain and is one of the foods that has the greatest reputation of aphrodisiac has always had. Probably because cocoa contains certain elements that could be related to the elevation of serotonin levels, although there is no scientific evidence that this is so.

As the recipes with chocolate are so numerous, we bring you the most sought after on the Internet, so that you suck your fingers.

10. Asparagus

Both greens and whites have similar properties. They are an important source of vitamins A, C, E and K and provide folic acid, chromium, but above all they stand out as an important source of fiber and its antioxidant power.

Low in calories, they are known for their high purifying power, since they contain glutathione: a powerful detoxifier It helps eliminate harmful substances from the body.

Asparagus is a perfect accompaniment for all kinds of dishes, since we can eat them with meat, fish, salad ... We can find them raw or canned and prepare to our liking without problem. We propose a quick and very tasty recipes with asparagus.

11. Spinach

Rich in antioxidants, iron, vitamin E, folic acid and other B vitamins, one serving provides many of the essential nutrients the body needs to a healthy reproductive system.

Folic acid is key to optimizing the production of sperm and healthy eggs, while iron and antioxidants help improve sperm quality.

But they are also a very versatile food to include in our diet: from traditional recipes, such as chickpeas with spinach, to muffins. And another 11 more recipes, so you learn to value them.

12. Red fruits

Raspberries, blackberries or wild blueberries are very rich in antioxidants, which protect cells from damage caused by free radicals in DNA and mitochondria.

But they have many more health benefits:

  • Strawberries, for example, help fight anemia by the amount of minerals they contain, among which we highlight iron. Their caloric intake is low and their water content is high, so they are good for keeping us hydrated.

  • Cranberries and blackberries, powerful antioxidants, improve blood circulation and help control blood cholesterol levels.

To open your mouth, try these tacos of pancakes with berries, for breakfast, snack or as a dessert.

13. Granada

It is a fruit full of good properties among which its richness in antioxidants, which contribute to prevent aging of reproductive cells. It is also a source of potassium and fiber for the body.

But the grenade stands out, above all, for its high folic acid content, to prevent birth defects, and Vitamin C, which strengthens the mother's immune system.

And, as if that were not enough, their polyphenols could reduce or prevent inflammatory processes and therefore contribute to reducing the risk of metabolic diseases such as diabetes.

We can include it in salads, sauces, sorbets, snacks and many other dishes. Here are seven recipes that can serve as an example.

14. Eggs

It is one of the most recommended foods for improve sexual and reproductive health, since it is rich in vitamins and essential nutrients, such as choline, a substance that increases the body's ability to absorb folic acid and is responsible for stimulating the development of sex hormones.

In addition, there are other good reasons to consume them, because it lowers cholesterol, helps you lose weight, and they are rich, cheap and easy to prepare.

In fact, experts advise eating an egg a day.

And so you don't get bored of eating eggs every day, here are 101 easy, cheap and delicious recipes.

15. Kiwi

It is rich in fiber and vitamin C, and therefore it is important to include it in the diet to promote reproductive health. It is also beneficial for the cardiovascular system, strengthens defenses, prevents oxidative damage and contributes to better intestinal health.

You also have to know that this fruit is more versatile than you think, and you can add it not only to a fruit salad or skewer but also to a smoothie bowl or a traditional smoothie.

Another option is to prepare a healthy dessert, such as some stuffed kiwis or a homemade jam.

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16. Milk and yogurt

They are rich in calcium, an essential mineral for women at any age, but especially when you want to be a mother, because contributes to good bone health and increases fertility. A mineral that does not contain milk substitutes, although they are a good option for cases of allergy or lactose intolerance.

They also contain vitamin B12, which helps the formation of red blood cells in the blood and the maintenance of the nervous system.

In addition to as a daily drink, you can consume it as an ingredient in a multitude of sauces or desserts, such as crumpled milk pie.

17. Lentils

They are the richest legumes par excellence in iron, a mineral that intervenes in the formation of blood and in its correct oxygenation.

Its properties are countless, so against the popular proverb, you should not leave them and eat them.

It is important to avoid anemia before pregnancy occurs, so take note of any of the proposed spoon recipes, which will also help you get warm.

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18. Honey bee

It is rich in B vitamins, necessary to make testosterone and fight impotence. It also has amino acids and minerals that improve the quality of sperm, and strengthen the uterus and ovaries. But there is more. Honey is attributed certain aphrodisiac properties. Still today they talk about the honeymoon and, according to researchers, it is because it was believed that this food brought romance to marriages.

It is not surprising, therefore, that properties that increased sexual desire have been attributed to him for a long time. Although it is not scientifically proven, to prove when a pregnancy is sought, nothing is lost.

Whenever possible, it is better to opt for unprocessed honey: it is more natural as well as more effective. And as few can resist its sweet taste, here are 30 recipes with honey.

19. Oranges

Citrus fruits, such as oranges and lemons are fruits rich in antioxidants and Vitamin C. Many of the fertility problems are due to lack of oxygen in the cells, which damages the ovules and sperm. Hence the importance of improving oxygenation through food.

You can consume fresh and whole fruit as a dessert or between hours and in juice, but there are also many different alternatives to add these seasonal foods to the usual diet. Some examples: hake ceviche, prawns or tangerine, lemon slush, or salad of oranges, olives and purple onions.

20. Nuts

They contain selenium, a mineral that protect mature ovules of the damage caused by free radicals and also help boost the immune system.

According to a study by the University of UCLA (USA) and published in 'Biology of Reproduction', omega-3 fatty acids, present in nuts, improve sperm quality in terms of concentration, vitality, movement and shape.

The ways of consuming them are also very appetizing. Go opening your mouth with these succulent recipes.

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21. Oysters

It is a source of zinc, an essential mineral for fertility since promotes proper cell division, but it is also a necessary ingredient to maintain testosterone levels and sperm production in men.

This shellfish shellfish increases testosterone (like clam) and is rich in Vitamin D, a nutrient that has always been associated with osteoporosis.

Now, a recent study on the causes of spontaneous abortion has revealed that a low level of Vitamin D on the day of fertilization, hinders pregnancy.

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Hence the importance of taking them before seeking to have a baby, through feeding. You will drop the drool of taste with this head of loin in oyster sauce, a very light recipe.

22. Banana

Despite being very popular food, its properties are undervalued, perhaps due to its higher proportion of hydrates and starch compared to other fruits.

Noted for its high potassium content, B vitamins, magnesium, vitamin A and carotenes, which makes it an ally for the nervous and muscular system. Also has a antioxidant activity, which gives it an important role in the aging process and in sexual activity.

In addition to delaying menopause, it fights endometriosis and adenomyosis, important causes of infertility.

We leave you some tasty recipes with banana so that you discover its many benefits.

23. Chicken

It is a source of excellent quality protein. It provides niacin, thiamine and ascorbic acid and minerals such as potassium, magnesium, iron, calcium, phosphorus and iodine. Niacin (vitamin B3), is a nutrient that plays an important role in synthesis of sex hormones.

Of course, better if it is chicken, not industrial, since the second can include toxins that can be harmful.

And the good thing is that it can be prepared in so many different ways, that you will never get tired of eating it: baked, stewed, grilled, battered ... Serve as an example these 13 recipes for preparing ham.

24. Cheese

This rich food is a source of calcium, a mineral that not only keeps bones and teeth strong, but also helps keep muscles, the nervous and circulatory system in perfect condition. If the body does not get the necessary amount of calcium in the diet, it will remove them from the bones, which can weaken them.

Although there are a variety of cheeses and some have more calcium and others less, on average the cheeses provide 800 mg of calcium per 100 grams and of course, we can use them in different dishes, from sauces to gratins, pasta, fillings, breads and much plus.

And a cheese board is a perfect solution on any table.

White cheeses are recommended in diets, but it has been found that fats are also allies of fertility and health.

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25. Quinoa

These seeds contain abundant vitamins B and E, important for optimal reproductive health, as they favor hormonal balance and the production of healthy ovules and sperm.

But its benefits to our health go further: according to a study published in the Journal of Food Lipids, quinoa reduces the negative effects of oxidative stress and inflammation in our body.

In addition, it has saponins, which has an anticancer action in our body.

And if you think it doesn't fit the appetizing menus, you're very wrong. These recipes will convince you that it can be very tasty.

26. Salmon

Salmon, tuna and sardines are the best source of Omega-3 and Omega-6 fatty acids, essential for hormonal balance, the immune system and the health of the ovaries, ovules and sperm.

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And best of all, you can prepare very different dishes with this healthy fish. Try to take it marinated You will love it!

27. Sardines

This blue fish has more fat than white fish, among which the presence of Omega 3, which reduces not only oxidative stress but also cortisol levels (stress hormone). This is indicated by research on fish oil.

But the benefits of sardines to facilitate pregnancy go beyond, since they are one of the non-dairy foods richest in calcium and in Vitamin D, very important to conceive.

You can consume them on the grill or in the oven, or in the most succulent recipes, such as rolls with vegetables. There are many more possibilities to enjoy fish.

28. Chia seeds

Together with flax and hemp are sources of omega-3 fats, very necessary for optimal maturation of the ovule and, later, for the development of the baby's brain and retina.

Consume them ground to take advantage of them well. Add two tablespoons on any plate and take a look at its full properties.

And best of all, you can add it to your usual diet. And if not, look at these 15 recipes with chia seeds.

29. Tomatoes

Our body naturally produces some antioxidants, but others must extract them from foods such as tomatoes. Rich in lycopene, one of the most potent natural antioxidants, It has benefits when it comes to eliminating oxidative stress from the body, improving the intestinal mucosa and metabolic function in general.

Discover how to get the most out of this vegetable, which also serves as a first course, to accompany the second or sauce for many dishes.

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