Home Advertorial Which Foods To Eat To Boost Fertility When You’re Vegan?

Which Foods To Eat To Boost Fertility When You’re Vegan?

by Jessica Amey

~ Thanks to Noémi from CoParents for writing this article ~

What you eat, even before being pregnant, matters when it comes to your future baby. When
you are trying to conceive, whether this is to become pregnant with a sperm donor, your
partner or a co-parent, maintaining a varied and balanced diet is essential to ensure that you
have all the right nutrients and vitamins you need for your baby to grow in good health.

Additionally, not only will your diet contribute to the good development of your future baby,
this can also play a part in boosting your fertility and therefore getting pregnant. If you are
trying to conceive, here are the foods you should include in your diet when you are vegan.

How to have a healthy diet when you are vegan and trying to conceive..

Regardless of whether you are vegan, or not, eating a balanced diet is essential,
especially when you are trying to become pregnant. You need to be as healthy as you can be
in order to welcome your little baby to your belly!

A healthy diet is based on simple rules:

– Drink enough water (at least 6-8 glasses of fluid a day).

 – Eat foods from the five main food groups every day: dairy alternatives such as soya or almond milk; fruits and vegetables; starchy cereal and grain products; beans,
pulses, and other high protein foods; and unsaturated fats and oils.
– Opt for organic, fresh and homemade food rather than industrial and pre-packed
products from the supermarket.
What should I eat to boost my fertility?
You need proteins to stay in good shape. Lots of proteins. Proteins can be found in green peas, beans, seeds, quinoa, nuts, tofu, and edamame. You can also order bags of vegan protein powder to add to smoothies or baked goods.
Folic acid
Folic acid is essential for your future baby to grow healthily. You can get it from leafy green
vegetables, pulses (for instance, peas, chickpeas, kidney beans, lentils, and soya products such
as tofu), wholegrain bread and cereals, nuts, and fruits.
Vitamin B12
Vitamin B12 is a very important thing to include in your diet to ensure that you have a healthy
pregnancy. However, this vitamin is mostly found in meat and therefore it’s recommended for
vegetarians and vegans to take a vitamin B12 supplement. You can buy this in a spray which is more easily absorbed. On top of supplements you can also opt for fortified food, for instance, fortified breakfast cereals and soya drinks, and yeast extract, such as Marmite or nutritional yeast.
Studies have discovered that zinc helps with egg production and is good for the immune
system. Foods rich in zinc include seeds (pumpkin, sesame), nuts (pine, pecans, cashew nuts),
almonds, dark chocolate, peas, seaweed, lentils, and oatmeal.
Vitamin D
It’s very common for vegetarians and vegans to suffer from a vitamin D deficiency, especially
during winter. Although this vitamin is found in sunlight, you can also get your daily vitamin D requirement
by eating foods fortified with vitamin D (breakfast cereals and fat spreads). If needed, you can consider taking supplements.
Calcium is essential for your bones, as well as for your baby’s development. When you are vegan you can find it in pulses, some fresh fruits, dried fruits, sesame seeds, calcium-set tofu, and calcium-fortified soy, rice, and oat milk.
Iron is vital for transporting oxygen via red blood cells around the body. An iron deficiency
can cause anaemia. As a result, your organs aren’t getting what they need and, therefore, you
feel tired. Iron can be found in pulses, dark green vegetables, wholemeal bread, fortified
breakfast cereals and dried fruits, such as apricots.
Healthy fats
Good fats, and especially foods rich in omega-3 fatty acids, play an important role in boosting
your fertility. These healthy fats are also beneficial for your heart and immune system. Foods
that contain omega-3 are nuts, seeds, spinach, vegetable oils (olive, coconut,
walnut), and avocado.

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