Trying to conceive a child can be hard work. You don’t quite know what to do what not to, what to eat and what to ignore but studies have shown that 40% of the problems faced are due to lack of proper nutrition or lack of important vitamins that help you get pregnant. Living in Pakistan one can easily understand the lack of knowledge about proper nutrition among even educated folks. Many of these vitamins can be found in natural foods and in supplements as well. Here’s a proper list of vitamins that help you boost your fertility.
Zinc is not just important for you but also for your partner. Zinc helps in ovulation which is ripening of the female egg and helps in better production of testosterone keeping the sperms healthy. Studies show that men who are deficient in zinc have poor sperm production and quality. A daily approximate intake of 11mg for men and 8 mg for women is advised for normal reproductive functions.
Naturally zinc is most abundant in oysters which can be found in super markets in Pakistan in major cities and with many fish companies but if you do not like fish or you find it too expensive, switch to whole grains, beans and many dairy products.
Folic Acid, in simpler words, helps make blood and haemoglobin and/or red blood cells. While being pregnant or trying to conceive it is very crucial to take adequate amounts of folic acid to improve chances of fertility. Failure to improve your blood haemoglobin levels leads to many complications in the baby including neural tube defects which affects the spinal cord of the baby and since neural developments takes place during the initial weeks it is important to take around 500 mg a day. The natural form of folic acid is folate which you can get from fresh green vegetables, fruits and citrus fruits.
Vitamin C is known to have antioxidant effects on the body. During pregnancy it helps in repair and also increase progesterone levels in the body. Progesterone helps maintain the pregnancy and its normal levels are needed to conceive. The deficiency of vitamin C can lead to luteal phase defects and Vitamin C can help prevent it. Since Vitamin C is a water soluble vitamin and does not get stored in the body, daily intake is very important to boost your fertility.
It is presents in leafy green vegetables, citrus fruits, tomatoes and mangoes.
Calcium and Vitamin D
Calcium and vitamin D are correlated. Vitamin D helps the absorption of calcium in the body. Doctors say that around 1000 mg of calcium should be taken daily especially for women trying to get pregnant as it will improve your fertility and also produce reservoirs in the body for the use of the growing baby later. Naturally calcium is most abundantly present in dairy products and green vegetables. So if you are looking for foods to boost your fertility , try adding green veggies in your daily diet.
Omega 3 Fatty Acids
Omega 3 fatty acids are not naturally produced in body so you have to consume them via food. They are mostly found in fish oil and nuts. Increased levels of Omega 3s have known to increase chances of conception making you more fertile and your body healthy enough to sustain pregnancy.