So, you've decided that you want to follow a vegetarian fertility diet, I get it, the
popularity of plant-based eating is on the rise, and it can be
a very healthy diet to eat when you're trying to conceive,
but you'll need to ensure that you follow these important steps.
Stay tuned to hear how you need to tweak your vegetarian diet if you're trying to conceive.....
Hi, I'm Melanie McGrice, a fertility and prenatal dietitian.
I help people get pregnant and have healthy babies through the power of good food.
Now, I'd like to start by saying that a vegetarian diet isn't necessarily more or less healthy
than an omnivorous diet.. it depends on the foods
that you choose.
I've had plenty of vegetarian clients who fill up on soft drink and vegetarian potato chips.
And, following a vegetarian diet may mean that you have to be conscious of meeting some
key fertility nutrients. But on the positive side, it
can be lower in bad fats, and richer in plant foods, which is great for our fertility.
So, what key nutrients do you need to be aware of?
I've chosen three of the most important for a vegetarian fertility diet.
Let's take a closer look....
Firstly, Omega 3
If you're a follower of my channel you'll often hear me discussing the benefits
of omega 3 for fertility, particularly for optimising
egg health and implantation.
Fish is one of the best sources of omega 3, especially the
long chain omega 3 EPA (eicopentanoic acid) and
DHA (docosahexanoic acid).
If you follow a vegetarian diet you should ensure that you
consume plant-based omega-3 fatty acids on a daily basis.
Plant based omega 3, known as ALA (alpha linoleic acid), are much higher
than the long chain omega 3.
Aim for 5 grams of ALA every day.
Good vegetarian sources of these fats include flaxseeds, leafy green vegetables,
soy products, walnuts, and canola oil.
As a benchmark, 2 teaspoons of flaxseed oil will
provide sufficient omega-3 fatty acids for most women trying to conceive.
However, if you choose to follow a vegetarian diet, I'd usually
recommend a vegetarian omega 3 supplement as well.
The next one is vitamin B12.
A vitamin B12 deficiency may reduce your ability to conceive.
Even though dairy foods and eggs are a rich source of
vitamin B12, many women consuming a vegetarian diet have low vitamin B12 levels.
Some people mistakenly believe that plant-based foods
such as tempeh, sprouted beans, sea vegetables, and algae are reliable sources of B12.
This is not the case; in fact, these foods may
contain B12 analogs, which actually block vitamin B12 absorption.
So, if you're trying to concieve and follow a vegetarian diet, I'd recommend
asking your doctor for a vitamin B12 test, and using injections to boost your levels if low.
And then speaking to your dietitian about how to make sure that you do meet your vitamin B21 levels.
Now number 3 is choline.
Choline is an essential nutrient that is critical for your baby's brain and
spinal cord development.
Research suggests that adequate intakes may help to reduce the incidence of
neural tube defects.
Furthermore, emerging research suggests that choline intake during
pregnancy may impact cognitive development as your baby grows, including his memory
and processing speed.
So you can see how important it is when you are trying to conceive.
Choline is found in high quantities in eggs, meat, fish and milk.
Although it's also found in plant-based foods such as lentils, tofu, nuts and seeds.
It is much harder to meet recommended levels.
So, if you choose to follow a vegetarian diet,
I'd recommend double checking that you're getting enough of this important nutrient.
Now, these are not the only nutrients to look out for, but they're a good place to start.
If you do want to follow a vegetarian fertility diet,
I'd recommend that you have a consultation with a fertility dietitian.
I personally undertake digital consultations with clients from all around the world, so
if you're interested, check out my details at melaniemcgrice.com.
Alternatively, feel free to get in touch through Instagram or facebook.
If you haven't done so already, make sure that you hit the subscribe button.
I look forward to seeing you in my next video!