10 high folate foods that can increase your chances of conception
According to the Centers for Disease Control and Prevention (CDC), a woman who wants to conceive should take at least 400 mcg of folate daily. The CDC advises women to increase the dosage to 500 mcg during pregnancy and 600 mcg after childbirth.
A folate is a water-soluble form of vitamin B that helps the body make new cells. Women who want to conceive should take folate either in supplement form or food to promote healthy conception and pregnancy. Folate also plays a key role in preventing miscarriage and congenital disabilities. Here are ten high folate foods to increase your conception chances.
Eggs are a rich source of many essential nutrients, including folate that increases your chances of conception. A large egg provides 22 mcg of folate. Health professional recommend including eggs in your weekly diet to help achieve your conception goals.
Eggs are also packed with other useful nutrients, such as selenium, protein, vitamin B12, and riboflavin. Eggs contain antioxidants like zeaxanthin and lutein. All these nutrients and antioxidants play a key role in conception.
Asparagus is an excellent source of essential vitamins and minerals. Experts recommend including asparagus in your diet regimen to increase your conception chances. The reason is that a half-cup serving of well-cooked asparagus provides daily value (DV) of 34% or 134 mcg of folate.
Asparagus also has excellent antioxidant, anti-bacterial, and anti-inflammatory properties. It also contains fiber that improves heart health. It contains an antioxidant called glutathione that can enhance the quality of the egg.
3. Leafy Green Veggies
Arugula, kale, and spinach are low-calories leafy green veggies that provide a wide range of essential nutrients and minerals, including folate. For instance, one cup or 30 grams of raw spinach provide 15% of the DV or 58.2 mcg of folate.
Some studies show that low levels of folate and iron can cause anovulation. If you want to prevent this problem, makes sure you include leafy green veggies in your diet. That way, you can increase your libido and promote ovulation.
4. Citrus Fruits
Lemons, grapefruit, oranges, and limes are citrus fruits that provide a significant amount of folate to your body. For example, a large orange provides 55 mcg of folate. These fruits are also a rich source of vitamin C, a micronutrient that promotes conception, prevents diseases, and boost the immune system.
Folate present in limes and oranges regulates ovulation and create a favorable environment for fertilization in the fallopian tube. It is also a natural treatment for blockages in the fallopian tube.
Peas, beans, and lentils are legumes that contain greater quantities of folate. For instance, one cup or 177 grams of kidney beans provide 131 mcg of folate. Lentils likewise contain 358 mcg of folate.
Legumes improve fertility by nourishing ovaries with folate, iron, magnesium, and potassium. Studies show that folate, vitamin A, and vitamin E found in legumes can improve your egg’s mitochondrial function to support DNA replication.
6. Beef liver
Beef liver is one of the best food items to get a large quantity of folate and speed up the process of conception. A 3-ounce cooked beef liver provides 212 mcg of folate, which is about 54% of the daily nutritional value.
Beef liver is also packed with other nutrients, such as copper, vitamin A, and vitamin B12. A 3-ounce beef liver provides 24 g of protein to regulate hormones like follicle-stimulating hormone (FSH), Estradiol, and Progesterone.
Raw papaya is an excellent source of essential nutrients, such as potassium, folate, vitamin C, carotenoids. One cup of raw papaya provides 53 mcg of folate to your body. It is important to avoid eating unripe papaya because it contains latex substances that can lead to complications like uterus contractions.
Health professionals say that bananas are full of essential nutrients and minerals that can power up your body and prepares it for healthy ovulation. A medium-sized banana can provide 23.6 mcg of folate along with many other vitamins, minerals, and antioxidants, including potassium, magnesium, and vitamin B6.
Avocado is another rich source of folate that you can eat to increase your chances of getting pregnant. A raw avocado contains 164 mcg of folate, which equates 42% of daily nutritional value. It is also packed with vitamin C, vitamin B6, and vitamin K. Avocados contain healthy monounsaturated fats that promote weight loss. Several studies have highlighted the significance of healthy weight for conception.
Wheat Kernel contains an embryo known as the wheat germ, a powerful source of folate. Besides other vitamins, minerals, and antioxidants, one ounce of wheat germ contains 78.7 mcg of folate. It also contains fiber to help support hormonal regulation and maintenance of blood glucose levels.
Although you can take supplements to fulfill your daily nutritional value of essential nutrients like folate, health experts recommend including natural food items in your diet regimen. Foods mentioned above are great sources of folate that you can consume to increase your chances of conception.