What foods should you eat before pregnancy to improve your fertility?

Eating this way 6 to 12 months before pregnancy is effective. Therefore, Huang Lanmin, a Chinese medicine practitioner, recommends that if female friends want to get pregnant, they may wish to make a plan for their own nutrition 6 to 12 months before pregnancy. For example, taking more of the following foods rich in folic acid, vitamin C, vitamin B6, DHEA and other nutrients in your daily diet is a good way to improve your physiological condition, make your eggs more active, strengthen your physical fitness, and increase your chances of pregnancy:

【Rapidly improve fertility】

1. Folic acid

Folic acid promotes cell division, growth, and the synthesis of nucleic acids, amino acids, and proteins. It is also an indispensable nutrient for fetal growth and development. Sufficient folic acid intake before and during early pregnancy helps the normal development of the fetal brain and neural tube. It is an important nutrient for preparing for pregnancy, during pregnancy, or during breastfeeding.

Representative foods: yeast, mushrooms, animal liver, asparagus, beans, wheat germ, brown rice, cheese, fish oil, egg yolks, dark green vegetables, carrots, pumpkin, cauliflower, beef, beans, whole wheat bread, citrus fruits, bananas, and tomatoes.

2. Vitamin C

Adequate intake of vitamin C is extremely effective in maintaining endocrine balance and increasing corpus luteum secretion. When the progesterone function is normal, it can promote ovulation. It also helps the body absorb iron and has an auxiliary effect on improving anemia symptoms.

Representative foods: Mostly found in fresh fruits and vegetables. Citrus fruits and green leafy vegetables are good sources. Guava, green pepper, red bell pepper, kiwi fruit, etc. are also extremely rich in it.

【Effectively promote estrogen metabolism】

1. Vitamin B6

Vitamin B6 is an essential substance for the body to metabolize fat and sugar. It also has a key impact on the metabolism of female estrogen and corticosteroids. Proper intake can also prevent certain gynecological diseases. It also has a relieving effect on edema and joint pain symptoms that some pregnant women experience during pregnancy.

Representative foods: It is commonly found in fish, meat, vegetables or grains, but it is highest in salmon, tuna, soybeans, wheat germ, chicken and animal liver. Other foods such as oats, tomatoes, bananas, brown rice and grains are also good.

2. DHEA

DHEA (dehydroepiandrosterone) is a substance responsible for regulating hormones in the body, especially important for normal immunity, improving ovarian function and increasing the chance of pregnancy. Once the index is low, it is easy to experience fatigue, anxiety, insomnia, and even premature aging symptoms.

Representative foods: yam, wild sweet potato.

【Activate red blood cells and blood】

Vitamin B12: It is an essential nutrient for the regeneration and formation of red blood cells. It can stimulate the activation of red blood cells, promote blood circulation, have a great impact on hematopoiesis, maintain the health of the nervous system, and also plays an important role in the development of the fetal brain during pregnancy.

Representative foods: It is usually easier to obtain from animal ingredients. In addition to animal liver, it is also rich in oysters, clams, eggs, and dairy products. It can also be supplemented by eating a balanced diet of beef, pork, and chicken. Plant foods have the highest content in seaweed and seaweed.

【Cure anemia】

Iron: Iron is best known for its blood-tonifying effect. It is one of the main components of hemoglobin in red blood cells and also plays a role in energy supply. If the body lacks iron, it will not only cause anemia, fatigue, weakness, and dizziness, but also greatly reduce muscle endurance and immunity.

Representative foods: Red meat is rich in iron, such as lamb, beef, and salmon. Other animal sources of iron include pork liver and egg yolks. There is also plant-based iron in seaweed, seaweed, laver, and sesame. In addition, darker fruits, such as raisins, red dates, dried longan, cherries, and persimmons, are all good sources.

1. Whole milk

Eating less trans fat, more vegetables, less animal protein, less refined carbohydrates (including white bread and sugary drinks), more fat-rich dairy products, multivitamins and iron, etc., can reduce abnormal ovulation in women and greatly increase the chance of pregnancy. The researchers explained that diet has a great impact on the secretion of hormones in the human body, especially insulin, which can affect female ovulation. Abnormal ovulation is one of the common causes of female infertility.

2. Avocado

It contains vitamins A, C, E, carotene, niacin, folic acid, pantothenic acid, as well as trace elements calcium, magnesium, etc. The sugar content is only 3%-6%. It has very low sugar content and high calories, making it a nutritious food during pregnancy preparation.

3. Cauliflower

Green vegetables that are easy to obtain and rich in folic acid. Folic acid promotes cell division, growth, and the synthesis of nucleic acids, amino acids, and proteins. It is also an indispensable nutrient for fetal growth and development. Sufficient folic acid intake before and during early pregnancy helps the normal development of the fetal brain and neural tube. It is an important nutrient for preparing for pregnancy, during pregnancy, or during breastfeeding.

4. Almonds

Almonds are suitable for both men and women! Eating more almonds can enhance sperm motility and physiological stress resistance. They are rich in vitamin E, because vitamin E is mostly found in plant germs, such as soybean oil, which is the best source of vegetable oil E. Sesame, walnuts, almonds, peanuts and other dried fruits, whole wheat products, and wheat germ all have high content.

5. Eggs

Rich in vitamin A, very nutritious.

6. Oysters

Men, please take note! Vitamin B12 and zinc, which are important for sperm production, are mainly found in animal foods, such as animal liver, beef, pork, and oysters. Zinc is most abundant in seafood, such as oysters, shrimps and crabs, beef, mutton, chicken liver, etc. The correct intake of seafood can enhance male vitality.

7. Black beans

Black beans are a type of soybean, rich in protein, fat, carbohydrates, carotene, vitamin B1, B2, folic acid and other nutrients, and most importantly, soy isoflavones. Soy isoflavones, also known as phytoestrogens, are very effective in supplementing estrogen and can regulate insufficient or excessive estrogen secretion. Estrogen increases the thickness of the endometrium, stimulates follicle development, promotes fallopian tube development, and increases the amplitude of regular contraction of the fallopian tube.

8. Salmon

Salmon is rich in vitamins A, B1, B2, B3, D and E, and is a good source of minerals such as calcium, iron, zinc, magnesium and phosphorus. Taking Norwegian salmon as an example, every 100g of fish contains about 18.4g of protein and 19.8g of amino acids. It is extremely rich in Omega-3 polyunsaturated fatty acids, which is the highest content among all fish. It can help brain development, especially improve concentration and memory, and can also help vision development, reduce the risk of asthma, and prevent cardiovascular disease.

9. Brown Rice

Rich in fiber, it makes you feel full after a meal without significantly raising your blood sugar levels. Brown rice is good for shoulder pain, back pain, neuralgia, liver or kidney disease, various cancers, and arterial heart disease such as atherosclerosis. If you have these problems, eating brown rice should help. When you start trying it, cook "mixed" brown rice first, that is, add white rice and cook it together. After you get used to it, gradually reduce the amount of white rice.

10. Olive Oil

The more saturated the oil (such as lard), the more it will increase the cholesterol content, so it is not recommended to use it. Unsaturated oils (such as salad oil and sunflower oil) can lower cholesterol, but they will also lower good cholesterol (HDL). Olive oil can lower cholesterol because of its monounsaturated fatty acids, but it can maintain the amount of good cholesterol. Antioxidants such as vitamin E and polyphenols found in olive oil can prevent bad cholesterol from being oxidized.