Making a few simple changes to your diet can help improve your fertility and ovulation function.
Along with a variety of fresh fruit and vegetables incorporating foods such as extra virgin olive oil, fish and full cream milk into your daily diet can boost your chances of conceiving and having a healthy baby.
FEMAIL spoke to dietitian Melanie McGrice about the benefits of these foods and how they can improve your success of becoming pregnant, as well as the foods you should avoid.
‘A women’s diet in the lead up to and during pregnancy has a significant impact on the health of their future baby,’ said Melanie.
Dietitian Melanie McGrice (pictured) revealed the foods that can improve your success of becoming pregnant, as well as the foods you should avoid
Although many women avoid fish altogether during pregnancy due to listeria and mercury toxicity concerns, it can actually help you conceive.
‘I recommend omega-3 rich fish such as salmon or sardines two to three times per week. Omega 3 is great for improving egg health and age,’ said Melanie.
‘It is well known that fish is the best source of omega 3.’
‘A women’s diet in the lead up to and during pregnancy has a significant impact on the health of their future baby,’ said Melanie
Fish and extra virgin olive oil can improve fertility, new research has revealed
2. Extra virgin olive oil
‘Recent research has shown that the Mediterranean diet significantly helps to improve fertility,’ explained Melanie.
‘Extra virgin olive oil is an essential component of the Mediterranean diet, and has been shown to help reduce inflammation, which is essential for optimising fertility.’
Extra virgin olive oil is high in antioxidants and is ideal for cooking and as a light dressing on salads.
While many women prefer to drink low-fat or skim milk, research has suggested that full cream milk might be better for conceiving
3. Chick peas
‘Chick peas and other legumes such as red kidney beans, lentils and split peas have a very low GI,’ said Melanie.
‘Low GI carbohydrates help to optimise insulin production, which then has a flow on effect on other fertility hormones.’
4. Full cream milk
While many women prefer to drink low-fat or skim milk, research has suggested that full cream milk might be better for conceiving.
‘A landmark study from Harvard University found that women who included full cream milk as part of a healthy diet had higher rates of conception,’ said Melanie.
Those planning on conceiving should cut down on alcohol, sugar and saturated fat from highly-processed foods such as salami, biscuits, cakes and potato chips, warns Melanie
5. Green juice
They might not look appetizing, but green juices with ingredients like kale and spinach can be super helpful when a couple is trying to have a baby.
‘Homemade green juice is rich in natural folate which is essential for the early stages of pregnancy,’ added Melanie.
The dietitian also warns to cut down on alcohol, sugar and saturated fat from highly-processed foods such as salami, biscuits, cakes and potato chips.