Jakarta, CNN Indonesia –
A study from Harvard Medical School found that eating and avoiding certain foods can be an effort for those of you who want a pregnancy. Certain types of food can help improve ovulatory function.
“Eating as if you are pregnant can actually help your body get fit for conception,” says nutritionist Sarah Krieger. Parents.
Here are some foods that are needed to increase your fertility.
1. Fruits and vegetables
A study from the Harvard School of Public Health found that ovulation disorders were more likely to occur in women who consumed more saturated fat, carbohydrates, and animal protein. To compensate, make sure half a portion of your daily food intake is filled with fresh fruits and vegetables.
“Watermelons can provide a supply glutathione which is rich for the body, which is important for the quality of eggs, “said nutritionist Alisa Vitti. In addition, kale is also said to be one of the fertility-generating vegetables because it contains elements needed for estrogen metabolism.
If you are not a fan of raw vegetables, Vitti recommends consuming kale juice or other leafy greens. “I like to recommend that patients make fresh vegetable juice mixed with several fruits that contain phytochemicals as compounds that are beneficial for fertility,” he said.
2. Vegetable fats
Treat yourself to healthy vegetable fats in moderation. Nuts, avocado, olive oil, and grapeseed oil can be your choices. This range of foods can reduce inflammation as well as help increase regular ovulation and fertility in general.
In order to increase the chances of getting pregnant, avoid consuming saturated fats. Saturated fat can increase insulin resistance. High insulin levels cause many metabolic disorders, one of which affects the ovulation process.
3. Complex carbohydrates
Eat more complex carbohydrates and limit your intake of refined carbohydrates.
Arrange a quarter portion of your dinner plate with complex carbohydrates such as brown rice. For some women, especially those with hormonal disorders, it is advisable to reduce gluten intake. “Gluten has been shown to create an inflammatory response in the body that increases C-reactive protein and sends a signal that this is not the ideal time to get pregnant,” explains Vitti.
In addition, you are also advised to reduce the consumption of rice and pasta as much as possible. Instead, consume whole grains as a source of complex carbohydrates that will keep you full longer.
4. Protein nabati
Reduce protein that comes from red meat. Instead, you can meet your protein intake from fish or other vegetable sources. Avoiding fats such as red meat can prevent you from being overweight which can interfere with estrogen levels in the body.
It would be even better if you meet your protein intake from plant sources. Vegetable protein generally comes with healthy fats and is relatively low in calories. A study shows, the risk of ovulation disorders is reduced by 50 percent when 5 percent of the total calorie intake comes from plant protein.
5. Whole milk products
Consume one or two servings of whole milk or dairy products like yogurt a day. You are also advised to reduce your intake of milk or low-fat dairy products.
“We found that the more low-fat dairy products in a woman’s diet, the more difficult she would have to get pregnant,” says nutritionist Walter Willett. Replace your low-fat milk with whole milk.
You are also advised to increase your intake of Greek yogurt which is one of the best foods for increasing fertility. Probiotic microbes are thought to play a role in improving children’s health in the future.
6. Natural sugar
Reduce the level of added sugar in food. Instead, choose an unprocessed sweetener. Too much consumption of added sugar can increase insulin levels which in turn affect the ovulation process.
Get rid of some snacks with high added sugar. Soft drinks have long been linked to infertility. Artificial sweeteners are stressors on the body’s systems that create a cortisol response that can inhibit ovulation.
If you crave sweet treats, choose unprocessed sweeteners like agave syrup, honey, and stevia.
You are advised to avoid processed soybeans. Soybeans are known to have a negative impact on fertility. Some experts believe that the protein isolate high in soy contains estrogen-mimicking properties that can upset hormonal balance.
However, whole soy products such as edamame beans and tempeh seem fine when consumed in moderation.