Nutrients are very useful to our bodies but very few people are aware of its importance for women expecting to get pregnant. Often than not, cases, where Fertility is a problem, can be traced down to the right diet. Well, no worries, here are five nutrients; you should know about that when appropriately incorporated into your diet can help you achieve those dreams effectively.
Trying to conceive? It is probably a good thing to allow your body have a go by ensuring that the right vitamins and Minerals are made a surplus to get the deal. More often, we do not fully understand the true meaning of a balanced diet; this is why we bring you the different nutrients that will aid fertility and has been confirmed by Science.
Zinc is an essential nutrient in Egg development, and the lack of it has been discovered to cause a very adverse effect on fertility. This mineral is regarded scientifically as the “key regulator” in egg cell development, fertilization, DNA regulation and embryo development. If you are eating a healthy diet or taking a zinc supplement, it is doubtful that you will be deficient in it. But it is good to know all about Sources, so you are extra sure about it. According to FDA, it is recommended that women get about 8mg of Zinc for Adults and up to 12mg during pregnancy and lactation.
Food Sources of Zinc: Whole grains, milk, and its products, Oysters, red meat, poultry, Baked beans, nuts, chickpeas.
Choline is a high vitamin that has been shown that a lot of Women across the World tend to overlook and so have just a little of it. This nutrient is essential in the body for all ages and is very essential to brain development especially for the early development of the Fetus in the Womb. It is also vital for fertility. It is recommended that every Woman has 550mg of Choline every day. You should consider taking a food supplement as well as a balanced meal to have this entire nutrients.
Food Sources: egg yolks (small amounts), lima beans, liver, green vegetables, shellfish, Pasta, rice, and Poultry.
You may have probably heard about the Omega 3 fatty acids, if not, then it is important you understand that this is healthy fats and oils that have very little cholesterol and has been discovered to be quite effective in helping with body weight, decreases Anxiety and Depression tendencies. One of the best Omega 3 acids is Docosahexaenoic acid (DHA) which is very important for infant brain and eye development which can only be provided for Infants via the Breast Milk.
Some research has shown that taking this supplement may help you carry your baby full term and decrease the formation of birth deformities. Another study has also revealed that the use of Omega three supplements will also minimize the risk of Asthma and other respiratory problems in your baby. It is recommended that all women, especially Pregnant and lactating mothers increase Omega 3s especially the EPAs and DHAs to about 700mg per day
Food Sources: Canola oil, Cod Liver Oil, Flaxseed oil Soybean oil, Walnut oil, Mustard oil, Salmon, Mackerel, etc.
Probiotics and prebiotics are very good for the development of a healthy gut. Although there is no recommended dosage, this is a very important nutrient in aiding fertility; and it is very advisable to take it in food and supplement.
Food Sources: Yoghurts. Kefir, Tempeh, Pickles, Dark Chocolate, Ginger ale, etc.
Iron is essential in Oxygen transportation across the body; and therefore has a very significant effect on Energy levels as well as Fertility. It is often advised that before you do decide to boost your intake of Iron, you should do a blood test to check your Iron level. Nevertheless, it is recommended that as an Adult Woman, you should take 18mg a day of Iron; 27 milligrams per day while pregnant; and 9 milligrams a day while lactating.
Most of the time, a lot of Women wait until they are actually pregnant before they check their Iron levels; this is not a wise decision. It is better to do so before conception as low levels of Iron nutrients has also been linked to a lack of Ovulation; and may stop you from getting pregnant.
You should endeavor to check with your doctor before taking any Iron food supplements; but you can also have such dosages from Food sources such as the following.
Food sources: Spinach, Shellfish, Legumes, Red meat, Pumpkinseed, Turkey, Quinoa, Liver and other organ meats.etc.