For those planning to get pregnant, adjusting the menu can be a simple but very strategic step. Diet has a direct impact on female fertility, and more and more studies confirm that certain nutrients can promote ovulation, balance hormones, improve egg quality, and even increase uterine receptivity.
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Do you want to get pregnant? An expert reveals foods that boost fertility
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Why is nutrition important so much?
The body needs specific micronutrients to regulate the menstrual cycle, support healthy ovulation, and maintain hormonal balance. For women, vitamins such as folic acid, vitamin D, and antioxidants are essential for cell formation and egg health.
In addition, silent inflammation, insulin resistance, and oxidative stress can impair fertility, all of which are strongly influenced by diet.
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Carrots are foods rich in fiber
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Cruciferous vegetables, such as broccoli, contain many nutrients, in addition to fiber
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These fibers are often new to fitness newbies.
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In addition to being a great lean, high-fiber mass-gaining food, quinoa is also sugar-, gluten-, and cholesterol-free.
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Brown rice is common in the Brazilian diet, like beans, and is a good choice for increasing your fiber intake
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Most foods that promote fertility
Certain food groups are powerful allies for those who want to become pregnant. Among the most important are:
Dark green leaves
Rich in folic acid, an essential nutrient for reproductive health and preventing malformations in early pregnancy. Spinach, kale, and arugula are great everyday choices.
Good fats
Avocados, olive oil, nuts, and seeds help produce hormones, reduce inflammation, and promote ovulation regularity.
Red fruits
Strawberries, raspberries and raspberries contain antioxidants that protect eggs and sperm from oxidation.
Fish rich in omega 3
Salmon, sardines, and mackerel help balance hormonal function, reduce inflammation, and improve egg quality.
egg
A source of choline, vitamin D, and high-quality proteins, which help in cell formation and the functioning of reproductive hormones.
pomegranate
The fruit has been increasingly studied for its antioxidant potential. Recent research suggests that its bioactive compounds can improve blood circulation in the uterus, contributing to the implantation stage of the embryo.
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To get good sleep, it is important to create a sleep-friendly environment, establish a routine, avoid stimulants, and practice relaxation habits.
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It is necessary to keep the room dark, quiet, and comfortable, and avoid using electronic devices before bed.
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If you have trouble sleeping, see a health care professional, such as a doctor or psychologist.
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Try relaxing before bed, taking a warm bath, reading a book, or listening to soothing music.
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Good sleep brings a feeling of happiness
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Habits that make a difference too
In addition to food, some behaviors help improve the chances of pregnancy:
• Maintain a healthy body weight. • Limit consumption of alcohol and ultra-processed foods. • Manage stress levels. • Prioritize a good night’s sleep. • Practice moderate physical activity.
When do you seek guidance?
If trying to conceive continues for a few months, seeking nutritional and medical monitoring can speed up the diagnosis of issues like insulin resistance, polycystic ovary syndrome, low ovarian reserve, or nutritional deficiencies — all of which can be modified by lifestyle.
Juliana Andrade is a registered dietitian who graduated from UnB with a graduate degree in functional clinical nutrition. He writes about food, health and lifestyle