Diet enhancing
your fertility
Diet enhancing your fertility
Making healthy choices and changes while on your fertility journey can help your stress levels and provide some control during a time when circumstances can often feel overwhelming.
Can eating certain foods really boost your fertility?
How does diet affect infertility?
There are a number of key nutrients that help support your reproductive health. While too much saturated fats and refined sugars are linked to poorer fertility, a diet high in unsaturated fats, whole grains, vegetables, and fish are linked to improved fertility in both men and women. Various studies show :
- saturated fatty acids, monounsaturated fatty acids, energy derived from fat adversely affects semen quality, sperm concentration and sperm parameters [Książek A, Zagrodna A, Słowińska-Lisowska M, Jóźków P, Lwow F, et al. (2018) Diet and semen quality in healty males from the ƉŽƉƵůĂƟŽn of the Lower Silesia Region in Poland. J Mens Health 14: 24-31]
- processed meat is associated with lower sperm count and lower progressive motile sperm and abnormal sperm morphology [Afeiche MC, Williams PL, Gaskins AJ, Mendiola J, Jørgensen N, et al. (2014) Meat intake and reproductive parameters among young men. Epidemiology 25: 323–330.]
What foods increase fertility levels?
The Fertility Diet Starts with Whole Foods
Foods to incorporate into your diet to boost your fertility are:
1. Beans and Lentils
High in fiber and protein, can help improve ovulation. Both of these legumes are also an excellent source of folic acid, a vital component that aids with conception and helps in healthy embryo development.
Eating sunflower seeds is an easy way to help maintain proper sperm count levels and sperm motility without making any huge dietary changes.. Sunflower seeds also offer substantial amounts zinc, folic acid, and selenium— all of which are potent fertility nutrients with stellar benefits.
3. Fruit
Antioxidant-rich foods like fruit, Raspberries, blueberries, and strawberries are high in vitamin C and folic acid, which provides healthy fetal growth after conception. Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve fertility for both men and women. This study showed that women with high fruit intakes had a significantly reduced chance of infertility.
4. Avocados
Avocados are full of Vitamin K, potassium and folate , offers tons of dietary fiber and folic acid, which we know are crucial during the early stages of pregnancy.
5. Greek Yogurt and Cheeses
Fatty foods are great for boosting fertility. Greek yogurt and cheese contain calcium, probiotics , and vitamin D, all of which help improve ovulation.
Salmon offers loads of protein and valuable omega-3s that improve fetal development throughout pregnancy. Keep in mind, it’s best to purchase wild-caught salmon to decrease the presence of mercury, which can be harmful to a pregnancy if too much is consumed. To be safe, limit your salmon intake to once or twice a week.
7. Asparagus
Asparagus is a powerhouse food with incredible benefits for those trying to get pregnant. Studies show that eating one cup of boiled asparagus will provide you with over 60% of your daily recommended value of folic acid, fulfill your daily vitamin K value, and strengthen your reproductive health with more than 20% of vitamins A, C, and B.
Walnuts are packed with omega-3s and omega-6 fatty acids, which on a regular basis will improve semen health, resulting in a better motility, quantity and morphology.
Yolks contain vitamin B and essential omega-3s. They also contain folic acid which helps the body create red blood cells and help to maintain embryo development after conception.
How much portion of different food my platter should consist while eating my meal ?
Your platter should consist of:
1) ½ of the platter should consist of vegetables and fruits
2) ¼ of the platter should consist of grain food
3) ¼ of the platter should consist of protein
4) 1 glass of water
Which Foods to Avoid When Trying to Get Pregnant?
1. Red and processed meats
2.Processed carbs like
3. Baked goods
4. Sugar-sweetened beverages
Which Foods to Avoid When Trying to Get Pregnant?
-
Red and processed meats
such as beef, bacon, hot dogs, and
sausage are high in trans fats and saturated fats,
which are associated with lower fertility. Replacing
some of these with plant-based proteins like tofu,
beans, peas, lentils may benefit fertility.
- Processed carbs like white breads, pastas, white crackers, desserts, baked goods, and other more processed packaged snack foods are low in fiber and high in added sugar, thus with a high glycemic index (GI). If a food has a high GI, that means it triggers a more significant spike in your blood sugar after you eat it. This is more likely to negatively affect fertility. Try adding more whole grains and higher fiber foods such as whole fruits and vegetables, nuts and seeds, 100% whole wheat breads and pastas to your lifestyle.
- Baked goods Baked goods like pastries, donuts, and cakes, particularly ones that are fried or contain margarine, may be high in trans fats and saturated fats which is associated with poorer fertility outcomes .(Çekici H, Akdevelioğlu Y. The association between trans fatty acids, infertility and fetal life: a review. Hum Fertil (Camb). 2019 Sep;22(3):154-163. doi: 10.1080/14647273.2018.1432078. Epub 2018 Jan 31. PMID: 29383942.) Consider choosing healthier carbs and sources of monounsaturated fat like olive oil, avocados, nuts and seeds.
- Sugar-sweetened beverages A high intake of sugar-sweetened beverages, especially soda, is linked to reduced fertility. Try unsweetened seltzer or plain water instead.
