Fertility: Nutrition for Planning a Family

Iron, calcium, vitamin D, folic acid and other vitamins and minerals are essential for the unborn child. To build up a good supply right from the start, you can start taking vitamins three months before pregnancy. Seek advice from your doctor to make sure you take the right amount.

• Vitamin D is essential for strong bones and a healthy immune system. A vitamin D deficiency can lead to infection or even miscarriage.
• Calcium supports the mother’s circulation and her nervous and muscular system. It also strengthens the bones and teeth. Too little calcium during pregnancy can lead to osteoporosis in the child later on.
• Iron is responsible for the production of haemoglobin, which transports oxygen to the organs and muscles. Iron deficiency can lead to serious complications such as premature birth or anaemia in the child. Research also shows that women with sufficient iron reserves have a higher fertility rate. So if you eat enough foods with a high iron content, you can increase your fertility.
• Folic acid reduces the risk of serious birth defects, so you must make sure to get enough of it.

Make sure you drink enough water or unsweetened herbal tea. Fluid is good for the cervical mucus, the vaginal discharge, which plays an important role in fertilization.

Yoghurt, milk, cream cheese and other dairy products are recommended because of their calcium content (see above). Research also shows that women who eat one serving of whole milk products a day are less likely to experience irregular ovulation. Your daily protein intake should comprise one-third animal-based proteins such as meat, eggs and milk products, and two-thirds plant-based proteins such as pulses.

Nuts and seeds supply high-quality omega-3 fatty acids which support the regulation of hormones.

Fatty fish such as salmon is also rich in omega-3 fatty acids and therefore highly recommended. You can also eat it raw as long as you’re not pregnant. You should avoid fish with a high mercury content before falling pregnant (see below).

Berries not only taste good, they’re also rich in antioxidants, which protect egg cells from damage. This is particularly interesting for women from their mid-30s, as the number of eggs falls with age and fertility decreases. Eating berries can therefore increase fertility.

It’s important to get enough iron if you want to fall pregnant (see above). It’s therefore advisable to eat iron-rich food such as meat or shellfish (muscles, shrimps, etc.) twice a week. However, you shouldn’t eat any more than this, because too much animal-based protein is unhealthy and can have a negative impact on fertility. You should definitely avoid eating raw or semi-raw meat during pregnancy, as there is a risk of contracting toxoplasmosis.

Caffeine in mass quantities is harmless when planning a Family. but you shouldn’t have more than 200 mg per day, which is equivalent to one cup of coffee. Higher doses of caffeine impairs fertility.

Wine lovers don’t need to worry, because the occasional glass won’t do any harm. However, excessive alcohol can cause irregularities in the lining of the uterus. It can also disrupt ovulation and the menstrual cycle. It also affects the levels of oestrogen and progesterone. Incidentally, alcohol is also harmful to men's fertility.

Opt for wholegrain instead of white flour products. Simple carbohydrates raise insulin and blood sugar levels. A constantly high insulin level can throw the female cycle out of balance and make fertilization more difficult.

It may be hard, Women who want to become pregnant are well advised to stop smoking. This also applies to the partner. Nicotine inhibits sperm motility.

Tuna (canned) and swordfish have a very high mercury content. As this heavy metal is stored in the body and is harmful for your unborn child, it's best to avoid these foodstuffs.

Beer, sweetened drinks, chips, pizza, cakes and pastries, etc. are laden with empty calories, but deliver few nutrients. These foods should be limited to small amounts and only eaten occasionally.