Nutritious Foods and Vitamins for Those Trying to Conceive

• 90% of couples who regularly have sex without using any form of contraception will be able to conceive within 1 year. Those couples who are trying without success to have a child may be considered as having trouble conceiving. 
• Fatty foods are the biggest cause of obesity, while they also impact estrogen hormone balance, leading to irregular menstrual cycles and difficulties conceiving. 
• There are a multitude of methods used to help couples conceive, including natural techniques, such as calculating when ovulation is occurring or having sex more frequently, and more scientific techniques, such as IUI, GIFT, or IVF treatments, each of which carry with them differing levels of risk. 

The current socioeconomic situation combined with the growing trend among young people to leave it longer than ever to get married has resulted in family planning beginning much later in life. Unfortunately, the older we get, the more difficult it becomes to conceive. Nevertheless, if couples wish to improve their chances of conceiving successfully, there are various options available to them. In addition to having sex more frequently – especially during ovulation, which can be calculated by counting through a menstrual cycle – couples can practice meditation to relieve stress in the relationship, take good care of their general physical health, exercise regularly, and crucially, eat a healthy diet consisting of foods that can play a vital role in helping women conceive. 

The current socioeconomic situation combined with the growing trend among young people to leave it longer than ever to get married has resulted in family planning beginning much later in life. Unfortunately, the older we get, the more difficult it becomes to conceive. Nevertheless, if couples wish to improve their chances of conceiving successfully, there are various options available to them. In addition to having sex more frequently – especially during ovulation, which can be calculated by counting through a menstrual cycle – couples can practice meditation to relieve stress in the relationship, take good care of their general physical health, exercise regularly, and crucially, eat a healthy diet consisting of foods that can play a vital role in helping women conceive. 

90% of couples who regularly have sex without using contraception will conceive within 1 year. Therefore, if a couple has been regularly engaging in unprotected sex for a year without success, they may wish to analyze their diet to see if they are getting the right nutrients necessary for a healthy body and a strong reproductive system. To this end, the following tips are recommended: 

• Avoid foods high in fat and any products containing trans fats, such as margarine, deep fried food, crispy snacks, and baked goods. Also, be sure to select cooking oils that contain unsaturated fats, including olive oils or rapeseed oils, as high fat intake is a major cause of obesity, which can negatively affect estrogen levels, resulting in menstruation irregularities and difficulties conceiving. 
• Increase consumption of nuts and grains as these are a great source of protein and iron, both of which can significantly improve uterus strength as well as helping to produce high quality ova. 
• Eat plenty of green vegetables to increase folate and vitamin B levels, which improve ovulation and increase the chances of conception. 
• Reduce intake of sugar and refined carbohydrates to regulate blood sugar levels and reduce the risk of diabetes. 
• Regularly consume milk and yogurt as this will ensure the body is getting enough calcium, which will reduce the risk of osteoporosis. 
• Reduce consumption of tea, coffee, and fizzy drinks, instead drinking water for hydration. 
• Quit smoking and drinking alcohol because these can have a serious impact on your health. 

1. Oysters are full of zinc, which stimulates high-quality ova production, especially when eaten one week prior to ovulation. 
2. Spinach is high in folate, a chemical that is essential to a successful pregnancy as it protects the fetus from developing a disability, as well as helping the body to conceive in the first instance. Moreover, regularly eating green vegetables will ensure the body receives sufficient fiber, thus reducing issues associated with bowel movements that may otherwise occur. 
3. Avocado is a fruit high in monounsaturated fats, which are both essential and beneficial to the body, keeping it strong and preparing it for a pregnancy. 
4. Bananas are a great source of potassium and vitamin B6, essential for neurological and musculoskeletal function. 
5. Asparagus contains niacin or vitamin B3, which helps reduce cholesterol and improves circulation. 
6. Salmon is high in protein and omega 3 fatty acids that help maintain a hormonal balance, as well as improving circulation to the sexual organs. 
7. Pumpkin seeds are high in iron, which the body finds easier to absorb than iron gleaned from meat. Iron also increases uterus strength. 
8. Fresh milk is a good source of calcium and suitable for those with ovulation issues, especially thin or underweight women. 
9. Berries are full of antioxidants that help to prevent cell degeneration as well as improving sexual reproduction efficiency. 

1. Folic acid is one of the most important vitamins for those looking to conceive. It is recommended that women planning on starting a family increase their intake of folic acid at least 400 - 800 mg per day for 3 months prior to conception in order to prevent anemia and anemic episodes that could otherwise occur during a pregnancy. 
2. Vitamin C helps to prevent scurvy and colds.    
3. Zinc ensures the reproductive system is functioning properly, including aiding the production of high-quality ova. 
4. Vitamin B6 reduces the symptoms associated with morning sickness in pregnant women. 
5. Iron decreases the likelihood of an anemic episode, keeping the body strong and ready for childbirth. 
6. Vitamin B12 plays a role in the creation of neurotransmitters in the brain, while this vitamin also improves sexual organ health, including in terms of sensitivity. 
7. Vitamin B3 improves circulation throughout the body. 

Eating a healthy, varied diet, containing all the 5 main food groups in moderation, as well as avoiding fatty food, caffeine, alcohol, and processed products will go a long way to keeping your body healthy, strong, and prepared for a pregnancy. 

Women who are having difficulty conceiving may want to try supplements to increase their chances of becoming pregnant, while also reducing the likelihood of disease. Nevertheless, another aspect which should not be ignored is the training of the mind to deal with stress and anxiety, as these can lead to relationship pressures that could play a key role in reducing the chances of successfully conceiving. 

Learn more here about our Fertility Center or Samitivej Pregnancy Care