Getting pregnant is more than just having sex at the right time. What you and your partner eat can have a big impact on how easily and quickly you can conceive.

Good nutrition can generate valuable dividends and there is no better time than now to start. The better the nutritional status is for both you and your partner, the healthier the sperm is and the easier it is for a woman to conceive.

Here are five tips for good nutrition to increase your chances of conceiving:

1. Healthy Fats

Good fats are essential fatty acids, such as Omega-3 and Omega-6. Natural sources of Omega-3 are salmon, nuts, seeds, olive oil and walnut oil.

Avoid trans fats, as they affect the body’s ability to clear sugar from the blood stream after a meal. This increases the blood sugar level and insulin level. High insulin levels affect fertility.

Trans fats also cause inflammation in the body, which can disrupt ovulation, conception and early-stage baby development.

2. Reduce Or Avoid Processed Carbohydrates

Processed or refined carbohydrates, such white rice, pasta, biscuits and cakes are easily digested and spike blood sugar level. High blood sugar and its corresponding insulin level is one of the common causes of infertility. High insulin level affects ovulation and causes Polycystic Ovarian Syndrome (PCOS).

Eat whole grains and plenty of fruits and vegetables to replace refined and processed carbohydrates.

3. Folic Acid And Iron

Folic acid is essential to the process of building, repairing and replication of DNA (the genetic material of all cells) during conception and pregnancy.

Folic acid is also important for maintaining a low level of homocysteine in the blood. High homocysteine levels increase the risk of high blood pressure and miscarriage during pregnancy.

Iron plays an important role in the synthesis of DNA. Great sources of folic acid and iron are lentils, chickpeas, asparagus, spinach, broccoli, lima beans and beets. An excellent source of natural folic acid and iron is Spirulina, the algae that is complete with most of the essential nutrients needed for good health.


4. Avoid Smoking, Caffeine And Alcohol

Research papers reported in Current Opinion of Obstetrics and Gynaecology said that caffeine, alcohol and cigarettes increase oxidative stress in the body, which affects fertility.

Drinking five cups of coffee a day is associated with lower fertility. Two servings of alcohol a day affects how receptive the uterus is to the egg in women and reduces sperm count in men.

5. Supplements

On top of the foundation of a good diet, add supplements with the following important nutrients that boost fertility:

• Zinc – helps to produce good quality sperm and reduces the risk of miscarriage.
• Selenium – a strong antioxidant that helps to increase male fertility and prevent miscarriage.
• Vitamin B6 – helps to balance the reproductive hormones.
• Vitamin B12 – it is needed for cellular reproduction and increases sperm count.
• Vitamin E – helps to increase sperm count, stops sperm from sticking together and increases the mobility.
• Essential Fatty Acids – Omega-3 and Omega-6 are the two key essential fatty acids. Optimum ratio must be maintained at 1:1. They are important in helping with sperm mobility, increasing sperm count, and reducing abnormal sperm, fibroids and endometriosis.

So, feed your body with the right nutrition to overcome any deficiencies and get healthy first. This may take some time if your baseline is low. Be patient and start with the basics.

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