There are different studies on the relationship between vegetables, fruits and female fertility.
Indeed, fertility impairment is increasing among women of child-bearing age.
Lifestyle and diet have been identified as some factors that play a role in determining a couple’s ability to reproduce.
Sadly, this fertility impairment is made worse with a daily habit of consuming junks.
We know that is what is very available, but avoiding it will do a lot of good to a woman is working to come out of delayed conception.
Unfortunately, a woman gradually steps away from eating vegetables and fruits regularly, as she takes junks regularly.
Most times, to get to eat vegetables and fruits, there is a level of intentionality that you must employ.
Really, vegetables and fruits play an important role in maintaining overall health, including female fertility (1).
In fact, a study says higher consumption of fast food and a lower intake of fruit are associated with infertility, and with a moderate increase in the time to become pregnant (2).
What this means is that if you reverse the situation (more consumption of fruits), there will be increase in chances of conception.
A good reason you should focus on healthy diet with vegetables and fruits if you are trying to conceive.
How Vegetables, Fruits Can Boost Female Fertility
That said, it is important to also state that there isn’t a magic food that guarantees fertility, but a balanced and nutritious diet can support reproductive health in women.
Here are some key points to know about vegetables, fruits and female fertility:
1. Antioxidants
Vegetables and fruits are rich in antioxidants, which help protect the body’s cells from damage caused by harmful free radicals.
This protection extends to the reproductive system, potentially improving fertility.
A study says that benefits of antioxidants for female fertility include improved blood circulation in the endometrium, lowered hyperandrogenism, decreased insulin resistance, fertile cervical mucus, and an influence on prostaglandin synthesis and steroidogenesis (3).
All of these highlight a body that is prepared for conception to happen.
2. Nutrient density
Vegetables and fruits are rich in essential vitamins, minerals and fiber.
These nutrients support hormonal balance, regulate ovulation and promote healthy reproductive organs.
Also, hormones play important role in conception. Unfortunately, a woman does not naturally when there is imbalance in her hormones.
Basically, you may need to go for hormone profiling to be able to identify the hormones that are off.
It took our health coach finding out that her prolactin was high before she could achieve a balance of that hormone.
Studies show that a proper balance of hormones is essential for efficient reproductive cycles.
These hormones determine how amazing your ovulation process is as a woman and that affects the overall system of conception (4).
3. Folate In Vegetables, Fruits And Female Fertility
Folate is also another B-vitamin that is essential for a woman who wants to conceive.
It is a crucial vitamin for reproductive health and fetal development.
Interestingly, leafy green vegetables, such as spinach and kale, citrus fruits, and legumes (beans – red kidney) are excellent sources of folate.
According to a study, taking folate increases a woman’s chances of conception and also ensures proper formation of the baby (6).
However, there is something you should know about supplementing folate and getting folate from your diet.
Kindly Read: Folic Acid: Should A Woman Take It Or Not? | Side Effects
4. Vitamin C
Vitamin C is an antioxidant that supports the immune system and enhances iron absorption.
Citrus fruits, strawberries, kiwi, bell peppers and thyme are great sources of vitamin C.
A study says that vitamin C supplementation may help reduce the risk of pregnancy complications such as pre-eclampsia (7).
5. Vitamin E
Vitamin E is another antioxidant that may improve fertility by protecting the eggs from oxidative stress.
Foods like almonds, spinach, and sunflower seeds are rich in vitamin E.
You should add them to your diet if you are trying to conceive.
6. Fiber In Vegetables, Fruits And Female Fertility
If you are black person and you eat swallow, one of the things you miss when you eat just poundo yam, semo and other processed swallow is fibre.
These foods are low in fibre, but vegetables and fruits are very high in fibre.
A diet rich in fruits and vegetables provides an ample amount of dietary fiber.
Fiber promotes regular bowel movements and helps maintain healthy hormone levels.
7. Phytochemicals
Vegetables and fruits contain various phytochemicals, which are natural compounds that have potential health benefits.
Some phytochemicals, especially the ones that lower oxidation and inflammation may have positive effects on fertility and reproductive health, although more research is necessary in this area.
Also, it is important that you speak with a fertility expert that also knows the nutrition aspect of fertility before you choose what to eat.
Bottom Line
It’s important to note that while a nutritious diet is essential for overall health and fertility, it should be combined with other healthy lifestyle choices.
Maintaining a healthy weight, engaging in regular physical activity, managing stress, and avoiding smoking and excessive alcohol consumption are all factors that can positively impact female fertility.
We recommend that you consult a registered dietitian for personalised dietary advice that will suit your need to get pregnant and give birth.
While these recommendations are amazing, they are strictly for fertility awareness purpose.
Kindly see physician if you have been trying for months without conception to carry out proper diagnosis.
You see, one fruit that boosts female fertility is avocado. See how it does this in the video