What can you eat to increase your chances of getting pregnant? Scientific analysis of the top 10 fertility foods
During preparations for pregnancy, diet plays an important role in increasing your chances of conceiving. Scientific research shows that certain foods are rich in nutrients and can regulate hormone levels and improve egg and sperm quality. The following are the fertility foods and related data that have been hotly discussed on the Internet in the past 10 days to help families preparing for pregnancy scientifically plan their diet.
| food name | key nutrients | Fertility aid | Recommended intake |
|---|---|---|---|
| avocado | Vitamin E, healthy fats | Improve egg quality and regulate hormones | 2-3 times a week, half a time |
| salmon | Omega-3 fatty acids | Promote ovulation and reduce inflammation | 2 times a week, 100g/time |
| spinach | folic acid, iron | Prevent fetal neural tube defects | 50-100g daily |
| walnut | Selenium, Vitamin B6 | Improve sperm motility | 5-8 pills daily |
| eggs | protein, choline | Support embryonic development | 1-2 per day |
2. Three Principles of Fertility Diet
1.Balanced nutrition: The recommended ratio of protein, healthy fats, and complex carbohydrates is 3:3:4. Avoid extreme dieting or high-sugar diets.
2.Supplement key vitamins: Folic acid (400μg/day), vitamin D (10-20μg/day) and zinc (men 15mg/day) are core nutrients for pregnancy preparation.
3.Reduce trans fats: Research shows that excessive trans fat intake can increase the risk of infertility by 73% (data source: "Human Reproduction" journal).
| crowd | Key nutrients | Recommended food |
|---|---|---|
| women | Folic acid, iron, vitamin E | Dark green vegetables, red meat, nuts |
| male | Zinc, Selenium, Vitamin C | Oysters, Brazil nuts, citrus |
4. Foods that require caution
1.High Mercury Fish: Such as tuna and shark, which may affect the development of the nervous system.
2.excessive caffeine: More than 300mg per day (about 2 cups of coffee) may reduce the pregnancy rate.
3.alcohol: Drinking more than 7 drinks per week can prolong the time to conception by 50%.
5. Evidence from scientific research
A study by the Harvard School of Public Health that followed 18,000 women for 8 years found that those who adhere to a "fertility-assisted dietary pattern" (high plant protein + whole grains) have a 66% reduction in the risk of infertility. The specific data are as follows:
| eating pattern | Reduced risk of ovulation disorders |
|---|---|
| mediterranean diet | 40% |
| high antioxidant diet | 31% |
| low glycemic index diet | 28% |
Conclusion:Pregnancy-preparing diet requires systematic planning, and it is recommended to adjust it according to your own health condition under the guidance of a doctor. Maintaining a diversified diet, moderate exercise, and a regular schedule can maximize the chance of pregnancy.
check the details
check the details
en
