Lettuce, red beets, garlic (eat at least one clove of garlic daily in yogurt or salad), cabbage, parsley, spinach, peas, bananas, sprouts, olive oil, dates, strawberries, clementines, royal jelly, tahini, sesame butter (which is rich in iron and calcium!!!), corn and rye products, green tea, nuts and dried fruits, brewer's yeast, apricots, avocado (very good), brown rice, raw sunflower seeds, pumpkin seeds, pumpkin. Among dairy products, prefer goat milk products; labneh and yogurt are very good.
Eat baked or boiled fish at least twice a week (preferably). It's also fine to eat skinless chicken twice a week. During the day, consume at least a teaspoon of natural honey (you can sweeten with honey). It is recommended to drink green tea, mineral water, dark beer, and only natural juices without preservatives.
Eating fruits and vegetables is highly recommended—at least one serving of fruit per day. Fruits should be eaten about half an hour before a meal or an hour after, as fruits pass through the digestive system quickly.
Chewing food thoroughly is very important. Food should be chewed well before swallowing (at least 25 times).
Do not cook in disposable aluminum pans, as they release toxic substances into the body.
Physical activity for at least half an hour a day is crucial—walking, ball games, gymnastics, etc.
Foods to avoid or consume in minimal amounts: sweets, cakes, artificial sweeteners, products made from white flour such as pasta, couscous, pizzas, sweetened drinks containing food coloring, and preservatives that are hazardous to health. As a general rule, check if the products contain preservatives harmful to health.
Special for Conception—For both men and women: A teaspoon of wheat germ oil every morning, sprouts, garden cress, pumpkin seeds containing zinc (not roasted), brewer's yeast, raw sunflower seeds, whole wheat, and unroasted almonds.