After my article on the right diet for pregnant women, I received many questions. In particular, I was asked what to eat for those who want to get pregnant and at the same time eat exclusively plant foods.
Probably, these questions are caused by the suspicious attitude towards vegans in our society, which tends to blame all their health problems on a plant-based diet. I myself have heard several times that it is difficult to get pregnant without animal protein. Of course, it is impossible to say unequivocally that a plant-based diet is healthier than a meat diet: if there is only potatoes, rice and pasta (in general, some plants), this will not lead to good.
That is why I decided to write about what should be included in the diet of expectant mothers and fathers in order to increase the chances of conceiving and giving birth to a healthy child.
The correct functioning of the reproductive system is inextricably linked with a healthy diet. Foods contain substances necessary for the production of certain hormones, as well as antioxidants that help protect eggs and sperm from free radicals. However, there are foods and chemical additives that are unhealthy and can cause fertility problems.
Those who follow a vegan diet need to monitor their diet especially carefully in order to exclude a deficiency of some vital elements.
Moms-to-be (and dads) need to follow simple rules.
- More greens, vegetables and fruits
Luscious leafy greens, colorful fruits and vegetables are rich in antioxidants and trace minerals that help reduce the body’s exposure to free radicals from sunlight and exhaust fumes, which can damage reproductive organs, eggs and sperm. The champions among them are blueberries, collard greens and red peppers.
In addition, some green leafy vegetables, spirulina, and citrus fruits are high in folate. This is one of the nutrients that the body of the expectant mother needs. It reduces the risk of birth defects in the baby. Eat at least two servings of fresh fruit and three servings of vegetables daily.
- Safe Sources of Omega-3 and Omega-6
These fatty acids are essential for maintaining reproductive health – they aid in hormone production, reduce inflammation, and help regulate the menstrual cycle.
Plant-based sources of healthy fats include flaxseed oil, hemp oil, avocado, sesame seeds, nuts, chia seeds, and walnuts.
- Focus on iron
It is found in asparagus, beans, cooked beans and lentils, buckwheat and green leafy vegetables. Incidentally, steeping legumes, grains, and seeds reduces their phytate content and increases the absorption of iron. Iron is critical in fertility issues as it strengthens the body’s reproductive functions.
- More whole grains
The presence of whole grains in the diet is known to help control weight, which increases the chances of getting pregnant. This is largely due to the fact that fertility problems in women are often associated with being overweight.
Grains are excellent sources of complex carbohydrates, which many call “healthy carbohydrates.” Whole grain breads, quinoa, oatmeal, and brown rice provide a gradual release of sugar into the bloodstream, unlike other sources. This means you don’t have to worry about a sudden spike in blood sugar and insulin that can negatively affect your reproductive function.
- As few products as possible that reduce fertility
Try to eliminate or at least minimize in your diet alcohol, caffeine, simple carbohydrates, soy products, low-fat foods (the latter, as a rule, are loaded with sugar and chemical additives).
- Super Supplements to Boost Fertility
These superfoods are especially protective of eggs and sperm and help balance hormone production. Quality superfoods can be purchased at this store.
Club poppies. Maca is a plant-based superfood from Peru that, among other things, has been shown to help normalize the endocrine system. Maca comes in capsules, powders and tinctures that can be taken every day.
Royal jelly. Promotes the formation of healthy eggs and normalizes the reproductive system. Royal jelly is rich in vitamins A, B, C, D and E, and also contains minerals including calcium and iron, and all essential amino acids. It has antibacterial and immunostimulating properties.
Bee propolis and bee pollen. Bee pollen contains 50% more protein than beef and is rich in vitamins and minerals. Propolis is a powerful immune system stimulant that helps fight inflammation and is also effective in treating endometriosis. Available in capsules or added to honey.