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Great Foods to Eat When Trying to Conceive

Victoria is a stay-at-home mom, author, educator, and blogger at Healthy at Home. She currently lives in Colorado with her family.

Great Foods to Eat When Trying to Conceive

Great Foods to Eat When Trying to Conceive

We all know that a healthy diet is crucial for your body to function correctly and heal the way it’s supposed to.

So why would it be any different for a woman to need specific vitamins and nutrients to help her body to regulate its hormones, ovulate normally, conceive a baby, and prepare for a healthy pregnancy?

These are already such delicate, intricate processes in the cycle of life. It’s important to know exactly what you should be putting into your body at each stage in order to give your body the best chance of success.

“Different phases of the cycle require a woman’s body to produce different hormones and go through separate processes,” says Jill Blakeway, clinic director at The YinOva Center in New York. “So if a woman wants to maximize her chances of fertility, it is possible to eat foods that are advantageous to each phase.” (Parents)

Before we discuss anything else that you should be including in your diet though, we must discuss prenatal vitamins.

Including 0.4mg of folic acid in your diet before you get pregnant and during pregnancy can help prevent some birth defects. If you don't get enough folic acid, your baby's spine may not form right. This is called spina bifida (spy-nuh bif-uh-duh). Also, your baby needs folic acid to develop a healthy brain. Many doctors will prescribe a vitamin with folic acid, but you can do yourself a favor by picking one up now at just about any drug or grocery store. (MomsWhoThink)

Quick Poll

Pre-Conception Food Choices

You know there are a lot of rules about what you can and can't eat once you get pregnant. But are there any rules about what you should and should not eat when you’re trying to conceive?

Can certain foods improve your fertility? Prevent a miscarriage? What about helping your body to prepare for a healthy pregnancy? The answer is...absolutely!

Let’s look at what you should be eating when you’re trying to get pregnant to give your body the best shot at success.


Your body is made up of mostly water and your body needs plenty of water to function correctly and to work efficiently. It only makes sense that the same rules would apply here.

Just as water helps everything else in your body to run smoothly, it also helps in transporting hormones throughout your body and developing the critical follicles for conception.

As a bonus, drinking plenty of water helps thin out your cervical fluid, giving sperm the best chance of getting to their destination.

Great Foods to Eat When Trying to Conceive

Great Foods to Eat When Trying to Conceive

Fruits and Vegetables

As important as plenty of water is for your system, so is a good dosage of fruits and veggies. You should be getting 2 to 3 cups of fruits and vegetables every day when trying to conceive.

The vitamins and nutrients that fruits and vegetables can provide you are vital for your body to do the job that you are asking it to do. In fact, many of the problems with infertility that couples suffer from are directly related to the lack of certain nutrients in their bodies (i.e. fruits and veggies).

  • Baby Carrots are often touted as maximizing your body’s baby making juices because they’re alkaline (the opposite of acidic). Beta-carotene, which is commonly found in leafy greens as well as yellow and orange foods (e.g., carrots, cantaloupe, and sweet potatoes), helps to keep your hormones in check and will prevent early miscarriages. (Parents)
  • Brightly colored fruits and vegetables pack a bigger punch nutrient-wise than any other on the shelf. In fact, the more vivid the hue, the more nutrient-packed the produce. Consider stocking up on foods like blueberries, tomatoes, red peppers, raspberries, oranges, and kale for your pre-conception diet just for good measure.
  • Asparagus has been shown to help reduce the risk of ovulatory failure due to the folic acid it contains. Folic acid has been proven to greatly improve ovulation. Therefore, you’ll want to stock up on others food high in folate as well, like spinach, romaine, arugula, broccoli, and other dark leafy greens.
  • Bananas contain one of the most important vitamins in aiding conception as it regulates the hormones. As hormones play a crucial part in whether or not you even ovulate, and whether you have the ability to sustain a fertilized egg, this fruit is especially important. Without this valuable B6 provided by bananas, you could easily have irregular cycles and poor egg and sperm development.
  • Citrus fruit is packed with wonderful Vitamin C. Although this may seem simple, this vitamin also helps to improve and regulate hormone balance in women, therefore regulating your cycles.
  • Pineapple, containing beta-carotene and bromelain, with its anti-inflammatory properties, has been shown to support egg implantation. This is probably the most important part of a pre-conception diet, next to water, as about 75% of all conceptions miscarry due to failed implantations that usually pass without the mother ever missing a period.
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Click on this link to get your free printable wallet card on safe fish to eat during conception and pregnancy.

Click on this link to get your free printable wallet card on safe fish to eat during conception and pregnancy.

Fish Rich in Omega-3

Most fish are rich in omega-3 fatty acids, which regulate reproductive hormones and increase blood flow to the reproductive organs, therefore making conception that much more likely.

Omega-3 fatty acids (specifically DHA and EPA), are important for a baby's brain and eye development. Fish is also low in saturated fat and high in protein, vitamin D, and other nutrients that are crucial for a developing baby and a healthy pregnancy. (BabyCenter)

However, fish absorb a chemical call methylmercury from the water they swim in and the food they eat. Studies show that exposure to high concentrations of methylmercury during pregnancy can impair a baby's growing brain and nervous system.

Almost all fish and shellfish contain some mercury, but large predator fish accumulate the most. So to be on the safe side, eat all the fish you want, but avoid specifically consuming shark, swordfish, king mackerel, and tilefish. All others are relatively safe for a woman that is pregnant or trying to conceive.

For recommendations on fish that you will benefit from, these eight fish are both low in mercury and high in healthy fats: anchovy, herring, mackerel (Atlantic, jack, chub), rainbow trout (farm raised), salmon (wild or farm raised), sardines, shad (American), and whitefish. (BabyCenter)

Healthy Diet for Pregnancy

Healthy Diet for Pregnancy


Shellfish are another important food that women should be consuming to increase their fertility as they are known for their high levels of the B12 vitamin. B12 is directly linked to the implantation of your fertilized eggs because it strengthens your endometrium lining decreasing the risk of miscarriage.

Whole Wheat

When you're trying to conceive, always choose dark bread over light, brown rice over white, and whole wheat pasta over white. And don’t forget chips, crackers, cookies, and other carbs that you should be watching out for. When in doubt, choose whole grain or whole wheat.

By choosing whole grain foods instead of white breads or white rice, it will have a positive effect on your blood sugar and the insulin levels in your body. If your insulin is functioning properly, your hormone levels are more likely to stay well-balanced. (WikiHow)

Whole grain and whole wheat products are also an excellent source of folic acid (or folate), which is widely known to protect your potential baby from some of the most common birth defects from the moment he or she is conceived through the first trimester.

You will need to have this important nutrient in your system well before you actually conceive to truly provide the protection your baby will need.


There have been many scientific studies done showing that women who relied more on plant proteins than animal proteins were substantially less likely to have trouble trying to conceive. And there are so many amazing options available to you.

Don’t worry, you don’t have to eat lima beans if you don’t want to. Lentils, tofu, edamame, and all kinds of nuts are great plant-based proteins as well.

According to the USDA, many Americans rely too heavily on beef, pork, and chicken to get their daily protein. Experts at Harvard Medical School say that replacing a serving of meat each day with vegetable or dairy protein such as beans, peas, soybeans, tofu, or nuts can boost fertility. (NaturallySavvy)

Whole Milk Dairy Products

Dairy is rich in calcium, a nutrient that’s essential not just for bone health but also for reproductive health.

I know that, as a society, we have been trained to believe that we need to cut as much fat out of our systems as possible in order to stay the healthiest, but you may just be preventing yourself from conceiving by doing this.

Researchers found that women who ate two or more portions of low-fat dairy foods a day increased their risk of ovulation-related infertility by 85%. However, if women ate at least one portion of high-fat dairy food a day, their risk of anovulatory infertility was 27% lower. (MedPageToday)

This alone should tell you how important having high-fat dairy products in your diet really is. There’s actually something that happens to dairy products in the process of removing the fat that changes the composition of the sex hormones in them.

Nutritionists recommend that women trying to conceive consume at least one serving of a full-fat dairy product per day, but not to go overboard because too much dairy is also harmful to your chances for conception.

Cheese, yogurt, ice cream, and milk are just a few of your delicious options. Yes, you can eat ice cream!

Olive Oil

Finally, olive oil is an important monounsaturated fat that helps increase a woman’s body’s insulin sensitivity and can decrease inflammation throughout the body.

This is important because inflammation seriously interferes with a woman’s ovulation, conception, and even the early development of the embryo inside of her body.

A healthy dose of olive oil in your diet at this time will essentially smooth the way for your body to do its job, allowing you to have a regular cycle, to release an egg during ovulation, and even help along sperm trying to fertilize your egg, much less the benefits it has in your body after conception.

When you are trying to get pregnant, especially if you have been trying for a while, it’s so important to make sure you are doing everything right.

Five years ago, I started taking a prenatal vitamin and started watching what I was eating. I knew that I wanted to start a family soon and therefore wanted to make sure I was giving my potential child the best start possible by preparing my body ahead of time.

If you’re anything like me, you’ve been hunting the web to make sure you’re doing everything right. I did too! In fact, today’s my peak day, so we’re going out for seafood tonight.

I want to make sure that I have the best chance of egg implantation this month so we don’t have another miscarriage. I’m going to have a big plate of catfish and shrimp to give my body the best chance possible!

I ate whole wheat pasta this afternoon for lunch with homemade tomato sauce and diced up baby carrots. And tomorrow night, we’ll most certainly be having my husband’s famous pineapple chicken because of all of the benefits of pineapple for implantation and preventing miscarriage.

It’s certainly not difficult just to make a few delicious changes to your diet so that you can have a healthy conception and pregnancy. And what harm can it do!

Enjoy trying a few new foods and bringing more color into your diet.

Quick Poll

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Victoria Van Ness


Victoria Van Ness (author) from Fountain, CO on July 31, 2018:

Isn't that every day?!

Sabur on July 31, 2018:

World Chocolate Day

Victoria Van Ness (author) from Fountain, CO on January 27, 2014:

Thanks! Trying to conceive myself, this article was close to my heart. :) I appreciate the comment.

Devika Primić from Dubrovnik, Croatia on January 27, 2014:

Great Foods to Eat When Trying to Conceive sounds a great idea. Well pointed on this informative hub.

Victoria Van Ness (author) from Fountain, CO on January 25, 2014:

KidsCrafts, And to think that so many people still drink alcohol, smoke cigarettes, and take illegal drugs while pregnant. :) Thanks for the wonderful insight!

Faith, Well, then my children are doomed because we are huge Mexican food junkies over here! lol Either my children will be born loving queso and salsa, or I'll be in the same situation you are. :) Thank you for your wonderful comments!

Faith Reaper from southern USA on January 25, 2014:

Great and useful article for sure! I remember being very careful as to what I put in my body when pregnant. Well, for the first five months on both pregnancies, I was unable to eat much of anything, but after that I made up for it! The only think I drank was water, milk and juice, no soda, nothing else. However, I did have a bad craving for hot salsa and at the time we lived in Texas where my husband was stationed in the Air Force and I would eat the authentic Mexican salsa. Poor child was born with an upset stomach and I often wonder it if was due to my eating such.

Up and more and sharing.


Faith Reaper

kidscrafts from Ottawa, Canada on January 25, 2014:

Great suggestions about food to help before, during and after pregnancy! When we think of it on a scientific level we are like a little chemical factory and we have to do our best for things to work properly and have the best "final product". It is soooo important to eat well whatever the time but even more at those times because it's the best way to give a head start to the baby!

Have a great weekend!

Victoria Van Ness (author) from Fountain, CO on January 25, 2014:

Thanks! We've put a lot of work into conceiving this month, so pray a quick conception in the next two to three weeks! :)

Amie Butchko from Warwick, NY on January 25, 2014:

You're in my prayers!

Victoria Van Ness (author) from Fountain, CO on January 25, 2014:

Thanks! Now let's see if we conceive this month!! :)Thank you for the wonderful comment!

Amie Butchko from Warwick, NY on January 25, 2014:

Great info as usual! You're doing everything right for your body, VVanness!

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