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What Fruits Are Good for Women Trying to Get Pregnant?

author image Kelly L. Stellato
Kelly Stellato is a Registered/Licensed Dietitian specializing in behavioral nutrition. Stellato works in pediatrics, eating disorders, weight management and specialized nutrition therapy. Stellato works at several facilities and owns a private practice. She has been recognized as the 2013 winner of "Woman to Watch" in the medical field category.
What Fruits Are Good for Women Trying to Get Pregnant?
A nutritious diet is essential before, during and after pregnancy. Photo Credit: Jupiterimages/BananaStock/Getty Images

Trying to get pregnant can be an exciting albeit stressful time in a woman's life. What you eat, drink, weigh, smoke and how active you are all influence your chances of conceiving. Eating a healthy diet -- one that is rich in iron, zinc, folate and antioxidants -- improves your chances. Fruit is an excellent source of those nutrients while also providing other benefits such as minerals, hydration and fuel. Some fruits are better than others when trying to get pregnant.

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Pump Up Your Iron

Sun-dried tomatoes
Sun-dried tomatoes Photo Credit: HandmadePictures/iStock/Getty Images

Iron supplementation has been shown to decrease risk of infertility. Before you run out to your local pharmacy, however, consider whether you could increase iron in your diet through food. Many people think "beef" when trying to eat more iron, but fruit can also be an option. Enjoy iron with iron's best friend, vitamin C. Vitamin C will help the body absorb iron, making it more effective. Iron-containing fruit includes sun-dried tomatoes, apricots, raisins, coconut, squash, watermelon, grapefruit and prunes.

Zinc: A Little Goes a Long Way

Dried apricots in glass
Dried apricots in glass Photo Credit: tycoon751/iStock/Getty Images

Dried apricots, prunes, dried peaches, avocado, figs, bananas, blackberries and raspberries are all delicious ways to enjoy zinc. Research conducted at Northwestern University indicates that just prior to peak egg fertilization, the egg or gamete requires as much as 50 percent more zinc before it can move forward in its developmental journey. Maintaining an adequate supply of zinc is beneficial if not critical.

Essential Folate

Avocado cut in half
Avocado cut in half Photo Credit: olgakr/iStock/Getty Images

The Centers for Disease Control and Prevention recommends taking 400 micrograms of folic acid starting one month prior to trying to conceive. Supplements are an insurance policy, but nothing beats getting nutrients fresh from food sources. Munch on these folate-containing fruits to decrease chances of birth defects early after conception: avocado, mango, oranges, orange juice, tomato juice, strawberries, blackberries, cantaloupe and papaya.

Think "C" for Conception

Halved papaya with seeds
Halved papaya with seeds Photo Credit: Amarita/iStock/Getty Images

If you've had trouble trying to conceive due to low progesterone, increasing your vitamin C through diet or supplementation could help. Results of a study conducted between 1997 and 2000 at Sapporo Medical University and Sapporo Toho Hospital in Japan indicate that vitamin C supplementation improved the hormone levels of 53 percent of women who were previously having difficulty trying to get pregnant. Citrus fruit, such as oranges, guava, papaya and kiwi, are an excellent way to get vitamin.

Adding Fruit to Your Diet

Breakfast cereal with raisins
Breakfast cereal with raisins Photo Credit: tata99may/iStock/Getty Images

If you haven't been a good about including fruit in your diet, make small, gradual increases to avoid getting constipated. Consider adding raisins to your cereal, pack orange slices for a refreshing treat, add avocado to your salads or sandwiches, have chips and salsa or sip a berry-filled smoothie as an after-dinner snack. Although the U.S. Department of Agriculture suggests a minimum of 1.5 cups of fruit daily, many experts contend more is better.

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