Pregnancy involves an enormous strain and changes for your body. The female body is prepared for these exertions by nature. However, a healthy body is stronger and more resilient and, therefore, better prepared for pregnancy. Along with sufficient exercise and sleep, a healthy diet is an important foundation for your health. Everything that you eat is converted and used in metabolic and cell division processes. Read our guide on how a healthy pregnancy diet can increase your chances of a healthy pregnancy.
It is especially important to ensure you have a healthy and balanced diet when you are trying to conceive. If the body is not provided with all the nutrients it requires, then there will be a significant impact on fertility. The body automatically reduces its ability to conceive as a result of an unhealthy diet to protect itself from the additional burdens caused by pregnancy.
To produce follicle-stimulating hormone (FSH) and female sex hormones such as oestrogen or progesterone, the body needs enough vitamin B. This vitamin group also includes folic acid. Natural folate is contained in foods such as green leafy vegetables and eggs. However, the concentration is fairly low, and the vitamin easily decomposes as soon as it comes into contact with water. For this reason, women trying to conceive are recommended to take artificially produced folic acid even before getting pregnant. The vitamin is also essential for cell division and supports the embryo’s all-important first cell division processes after fertilisation.
A shortage of iodine and iron is often not noticed immediately or not perceived as a deficiency symptom by those affected. However, if you are trying to have children, a lack of these trace elements can quickly have an effect on the development of the embryo. Iodine is essential for early childhood development and can be found in foods such as sea salt, sea fish or fortified cooking salt. An iron deficiency has an effect on your immune system and your energy levels. During pregnancy, the mother’s blood volume increases. And in this case, too, an iron deficiency is harmful to the health of both mother and child.
Here’s what to look out for in a healthy pregnancy diet:
Varied: Make sure you plan a varied diet. This will make sure your body is sufficiently supplied with all the important vitamins and trace elements.
Lots of fresh ingredients: Fresh fruit and vegetables contain the most vitamins. Try to avoid processed food for the most part and prepare fresh ingredients carefully. Steaming is one option that preserves the nutrients and also makes raw vegetables easier to digest.
Get enough fluids: Drinking a lot is important – especially if you are trying to conceive. This ensures that all the metabolic processes in your body can be performed optimally. Water, unsweetened tea or diluted fruit juices are best.
Eat regularly: Now is the worst time to go on a diet. If the body regularly gets new energy, it doesn’t need to do any extra work to balance out any deficiencies.
Exceptions are allowed: Having a pizza or a few sweets every now and then is perfectly fine and won’t have a major impact on a healthy pregnancy diet. All that matters is that these foods remain the exception and your diet is otherwise balanced.