Nine foods to include when trying to conceive, from eggs to leafy greens
Jakarta (ANTARA) - Trying to conceive involves more than calculating fertile days and timing sexual intercourse. Paying attention to everyday food intake is also important for maintaining health and preparing for pregnancy.
A nutritious diet provides a range of nutrients needed for reproductive function, including protein, iron, folate, vitamins and healthy fats. These needs apply to both women and men planning a pregnancy.
Some studies have found links between healthy eating patterns and certain indicators of reproductive health. However, research into the effects of specific foods on the chances of pregnancy has produced mixed results. It is therefore wrong to regard any particular food as a fertility remedy that is certain to increase the likelihood of conception.
Even so, couples can start improving their diet by choosing a variety of nutritious foods. Here are nine recommendations that can be included in daily meals while trying to conceive.
- Leafy green vegetables
Spinach, broccoli, mustard greens and water spinach are options that can help meet the body’s folate needs. This nutrient plays a role in cell formation and other important processes in the body.
Folate is particularly important for women planning a pregnancy because it is needed from the earliest stages of foetal development. Food alone may not always provide enough.
Women planning a pregnancy are advised to take a 400-microgram folic acid supplement every day, ideally starting at least one month before conception. The supplement helps reduce the risk of neural tube defects in the foetus.
Leafy greens can be prepared in soups or stir-fries, or added to everyday meals. To ensure a wider range of nutrients, combine them with suitable sources of protein and carbohydrates.
- Fish containing omega-3
Fish such as salmon, sardines and mackerel can provide both protein and omega-3 fatty acids. These nutrients play a role in cell function and various physiological processes in the body.
Eating fish as part of a balanced diet can help meet nutritional needs when preparing for pregnancy. However, scientific evidence that dietary omega-3 increases the chances of natural conception remains limited.
Choose fish with low mercury levels and cook it thoroughly. Women planning a pregnancy should follow safe fish-consumption guidance, as some large predatory fish may contain higher levels of mercury.
Fish can be steamed, grilled or made into soup to add variety to daily meals.
- Eggs
Eggs are a readily available source of protein and can be prepared in a variety of ways. They also contain vitamin B12, choline and other nutrients the body needs.
Protein supports the formation and repair of tissue, while choline contributes to cell function and nervous system development.
For couples trying to conceive, eggs can form part of a balanced, nutritious diet. However, there is no strong evidence that eating eggs specifically improves fertility or guarantees pregnancy.
For food safety, cook eggs until both the white and yolk are firm, particularly for women who are pregnant or may already be pregnant.
- Legumes
Kidney beans, mung beans, soya beans and peanuts can help meet the body’s need for plant-based protein. Legumes also provide fibre, folate and various minerals.
Replacing some animal-protein sources with plant protein can help add variety to meals. Legumes can also contribute energy and nutrients without relying on a single type of food.
Mung beans can be made into porridge with a moderate amount of sugar, while kidney beans and soya beans can be added to soups or main dishes.
No particular type of legume has been proven to directly increase the chances of pregnancy. Their main benefit is helping meet nutritional needs as part of a healthy diet.
- Dairy products
Milk, yoghurt and cheese can provide protein and calcium. Some products also contain vitamin B12 and other nutrients that support health.
Couples trying to conceive can include dairy products in their daily meals according to their nutritional needs and individual tolerance. Choose pasteurised products to reduce the risk of exposure to harmful microorganisms.
Research on the relationship between dairy consumption and fertility has produced mixed findings. There is therefore insufficient evidence to say that full-fat or low-fat dairy is definitively better for increasing the chances of pregnancy.
People with lactose intolerance or a milk allergy can meet their nutritional needs through suitable alternatives, such as calcium-fortified soya drinks.
- Fresh fruit
Oranges, avocados, bananas, strawberries and other fruits can help meet the body’s needs for vitamins, minerals and fibre.
Oranges contain vitamin C and folate, while avocados provide unsaturated fats. Colourful fruits also contain various natural compounds that support health.
Eating a variety of fruit is a simple way to improve diet quality while trying to conceive. Fruit can be eaten as a snack, served with breakfast or combined with yoghurt without excessive added sugar.
Although fruit is beneficial to general health, no specific fruit has been proven to improve fertility or speed up conception. Prioritise variety rather than relying on just one type.
- Whole grains
Oats, brown rice, wholemeal bread and other grains provide carbohydrates along with fibre, vitamins and minerals.
Including whole grains in daily meals helps meet energy needs and supports metabolic health. This is important because metabolic health and body weight can be linked to reproductive function.
For women with ovulation disorders associated with insulin resistance, dietary management may form part of treatment as recommended by a doctor.
Nevertheless, whole grains are not a cure for fertility problems. Their benefits should be understood as part of an overall healthy diet.
- Lean meat
Lean beef and chicken can provide protein, iron and vitamin B12. These nutrients help support the production of red blood cells and other bodily functions.
Iron is important in preventing iron deficiency, particularly for women who menstruate. Iron deficiency can cause anaemia and fatigue.
Lean meat can be combined with vegetables, legumes or whole grains to create a more varied meal.
However, intake of red and processed meat should be moderated. Couples can vary their protein sources with fish, eggs, tofu and tempeh rather than relying on a single type of food.
- Tofu and tempeh
Tofu and tempeh are widely available and relatively affordable sources of plant-based protein. They also provide various nutrients, including iron, in amounts that vary according to the ingredients and processing methods.
Soya contains isoflavones, plant compounds that can have oestrogen-like activity in certain circumstances. However, this does not mean that eating tofu or tempeh will disrupt hormones or directly improve fertility.
Evidence on the effects of soya-based foods on fertility remains mixed. In moderate amounts as part of a balanced diet, tofu and tempeh can be good sources of protein.
They can be prepared in soups, steamed parcels, stir-fries or other dishes, while keeping an eye on the amount of salt and oil used.
Improving diet is one part of preparing for pregnancy, but its effects cannot be separated from overall health and lifestyle.
Couples should prioritise a varied diet that includes vegetables, fruit, animal and plant proteins, whole grains and sources of healthy fats. Limit ultra-processed foods, high-sugar drinks and foods containing large amounts of trans fats.
Women planning a pregnancy are also advised to take 400 micrograms of folic acid every day. Higher doses should only be used on a doctor’s recommendation, for example in certain medical circumstances or following a previous pregnancy affected by a neural tube defect.
Alongside paying attention to food intake, avoid smoking and alcohol, maintain a healthy weight and take regular physical activity according to your ability.
If pregnancy has not occurred after a year of regular sex without contraception, couples should consult a doctor. Women aged 35 and over are advised to seek a fertility assessment after six months of trying, while women over 40 should seek advice earlier.
Nutritious food can help prepare the body for pregnancy, but no single food can guarantee success when trying to conceive. Combining a balanced diet with healthy habits and medical checks when needed is a more appropriate approach for couples planning to have a child, according to the US National Library of Medicine and other sources.