A well-balanced diet plays a significant role in enhancing your fertility and supporting reproductive health. Unfortunately, not many women know the fertility foods to focus on while trying to conceive. But things are not supposed to be so.
It is for this reason we have put together this article for you.
Indeed, getting pregnant can be a journey full of various interesting factors, one of the most crucial being nutrition.
What many women, especially those who do not employ conscious effort to know how their reproductive system works, do not know is that what they eat at every point of their lives play an important role.
In this guide, we’ll explore the top fertility foods and dietary recommendations identified by different studies that can optimise your chances of conception.
Understanding Fertility Nutrition
Really, nutrition impacts fertility in both male and female. It influences hormone balance, egg and sperm quality, and overall reproductive function.
Incorporating nutrient-rich foods into your diet can help regulate menstrual cycles.
Also, it can improve sperm motility and count, and create an optimal environment for conception.
In fact, a study puts is succinctly.
It says poor intake of proteins, micro and macro-minerals and vitamins is associated with reduction in reproductive performance (1).
According to the study, the altered energy balance is directly correlated to the reduced ovulatory maturation in women.
In conclusion, it says, inadequate nutrition is closely linked to female reproductive pathophysiology.
Now, what are these nutrients that every couple looking to start a family should add to their diet?
Key Nutrients For Fertility
1. Folate
Essential for healthy fetal development, folate-rich foods like leafy greens, citrus fruits, and legumes support ovulation and reduce the risk of neural tube defects.
Indeed, several studies in reproductive aged women say one pathway through which folic acid intake may enhance fertility is through beneficial effects on menstrual cycle function (2).
Also, adding folate to your diet will help improve hormonal balance and follicular development.
2. Omega-3 Fatty Acids
Really, this is another amazing nutrient that you should add to your diet if you are trying to conceive.
Found in fatty fish, flaxseeds, and walnuts, omega-3s promote sperm quality, regulate hormone production, and reduce inflammation in reproductive tissues.
In fact a study found that women taking omega-3 supplements had a higher chance of conceiving compared to women not taking omega-3s (4).
3. Antioxidants
Furthermore, antioxidants protect eggs and sperm from oxidative stress.
Antioxidants such as vitamins C and E, selenium, and zinc can be found in colorful fruits and vegetables, nuts, seeds, and whole grains.
4. Iron
Supports healthy ovulation and egg development, iron-rich foods like lean meats, beans, spinach, and fortified cereals prevent anemia and optimise fertility.
A study found that women who consumed iron supplements had a significantly lower risk of ovulatory infertility than women who did not use iron supplements (4)
5. Protein
This nutrients is crucial for hormone production and reproductive tissue repair, lean sources of protein such as poultry, fish, eggs, and plant-based options like tofu and lentils are beneficial for fertility.
It is really important to note that if red meat is in your diet and you need to reconsider it.
A study suggests that animal protein consumption has been associated with a higher risk of infertility due to a lack of ovulation.
At the same time, the study says intake of plant protein increases fertility among women (5).
6. Calcium
Supports uterine health and embryo implantation, calcium-rich foods like dairy products, fortified plant milks, and leafy greens contribute to reproductive health.
7. Vitamin D
This is another essential nutrient for a couple who wants to conceive.
Indeed, it regulates hormone balance and improves embryo implantation rates.
Vitamin D can be obtained from sunlight exposure, fatty fish, fortified foods, and supplements.
Fertility Boosting Foods
1. Leafy Greens
Spinach, kale, and Swiss chard are rich in folate, iron, calcium and antioxidants. They support ovulation and reproductive health.
2. Berries
Also, blueberries, strawberries, and raspberries are full of antioxidants, vitamins, and fiber, promoting egg quality and hormone balance.
3. Fatty Fish
Salmon, mackerel, and sardines provide omega-3 fatty acids, essential for sperm health and reproductive function.
4. Nuts and Seeds
Almonds, walnuts, chia seeds, and flaxseeds are sources of healthy fats, protein, and antioxidants, benefiting both male and female fertility.
5. Legumes
Lentils, chickpeas, and beans are high in folate, protein, and iron, supporting menstrual regularity and hormone balance.
6. Whole Grains
Quinoa, brown rice, and oats provide complex carbohydrates, fiber, and essential nutrients, stabilizing blood sugar levels and promoting fertility.
7. Avocado
Have you ever taken a good look at avocado? Can you see it looks like the womb holding a baby and the scrotum?
Rich in healthy fats and vitamin E, avocados support hormone production and cervical mucus quality, crucial for conception.
Conclusion
You have seen that incorporating fertility-boosting foods into your daily diet can significantly enhance your chances of conceiving and promote overall reproductive health.
By prioritising nutrient-rich foods like leafy greens, berries, fatty fish, nuts, seeds, and whole grains, you’ll provide your body with the essential nutrients needed for optimal fertility.
Remember to consult with a healthcare provider or our fertility specialist for personalised dietary recommendations tailored to your individual needs and circumstances.
How Avocado Boosts Fertility | How To Use