Some women choose to give up alcohol and other substances in order to help with conception, but did you know that there are certain foods that increase fertility? The way you nourish your body matters when you’re trying to conceive .Many women don’t realize that lifestyle, stress, and food can play a significant role in infertility .Eating a diet that ‘supports’ fertility includes whole foods, a healthy balance of lean protein, healthy fats, and fibre that can help boost your gut microbe, regulate hormones, and lower stress levels—all three are important to prepare your body for pregnancy.
When you’re eating for reproductive health, foods that can help lower stress hormones and increase blood flow to the uterus to help with embryo implantation, are as follows:
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Avocados
Avocados are a great fertility food. “They are a fantastic source of vitamin E, which studies have shown can be beneficial in improving the lining of the uterus. Avocados are one of the good source for healthy fat, also high in potassium, folate, and vitamin K, which helps your body to properly absorb other vitamins.” -
Sunflower Seeds
Male fertility can get a boost from sunflower seeds, which are great for improving sperm motility and sperm count. It’s easy to get more in your diet—sprinkle sunflower seeds on salads or can be used in various dishes. -
Dark Leafy Greens
We should all be having dark green vegetables daily, but they’re especially important when you’re trying to get pregnant. Kale, spinach, and green leafy contain essential prenatal nutrients like calcium, iron, and folate (which also helps protect against birth defects). -
Beets
Beetroots are known to improve blood flow to the uterus to help with embryo implantation. Eating a diet rich in beets during IVF treatment is especially helpful. That’s why they should definitely be added to your fertility foods list, even if you’re not going through IVF. -
Sweet Potatoes
Sweet potatoes are rich in beta-carotene, which is known to help boost the production of the hormone progesterone. -
Berries
When it comes to fertility foods, berries are one of the easiest source available like Blueberries, strawberries, and raspberries are rich in antioxidants like both folate and zinc, That’s important for both the partners. Antioxidants reduces oxidative stress in both sperm and egg cells. -
Salmon
Salmon is a great food to have if you’re hoping to increase your fertility, being a fantastic source of omega-3 fatty acids and DHA, which is important for babies’ brain and eye development. Also it is anti-inflammatory. -
Walnuts
If you want to have a fertility-friendly snack, look no further than walnuts. They’re another excellent source of omega-3 fats and vitamin E (which is also great for endometrial health), as well as B vitamins and protein. These powerhouse nuts are high in fibre and one of the only vegetarian foods that contain healthy omega-3. -
Greek Yogurt
If you’re hoping for a fertility-boosting food that you can have first thing in the morning, then go for Greek yogurt. It contains great calcium and vitamin D, which helps the follicles of your ovaries mature and promotes strong bones. One serving is all you need to get these essential vitamins. -
Pomegranates
Antioxidant-rich pomegranates are also rich in many nutrients, including vitamin C, vitamin K, folate, and several other vitamins and minerals that aid in fertility. -
Eggs
Eggs are a great source of protein, and they can also help boost your fertility. Eggs are rich in choline, which studies have shown can have significant positive effects on fetal development. -
Asparagus
Folic acid is critical for women who are trying to get pregnant and asparagus is full of it: One cup of asparagus gets you more than half of your daily recommended dose of folic acid, plus all your daily vitamin K. Asparagus also contains glutathione, an antioxidant which improves egg quality. -
Watermelon
Watermelon is another solid source of glutathione. It’s also known to help alleviate morning sickness, heartburn, swelling, and even third-trimester cramps, so it’s a good thing to keep on your plate even after you get pregnant. Watermelon also helps male fertility, since it contains lycopene—an antioxidant that helps sperm motility. -
Cod Liver Oil
Cod liver oil is technically an oil from fish, but it’s different from regular old fish oil. Both fish oil and cod liver oil are great sources of omega-3 fatty acids; however, cod liver oil also contains vitamins A and D, which are fat soluble vitamins important to fertility and conception. If you’re suffering from a vitamin D deficiency, reach for cod liver oil instead of fish oil. You can take cod liver oil in capsule or liquid form daily. -
Lentils
Lentils are packed with folic acid and another great way to keep fatigue at bay. Lentils may also be helpful in boosting male fertility: they contain polyamine spermidine, a compound that may help sperm fertilize an egg. The benefits of eating lentils extend beyond conception—folic acid helps form the neural tube (which functions as the early brain and spine during pregnancy). To ensure your body is producing new cells that will be crucial to a healthy pregnancy, the CDC recommends women take 400 micrograms of folic acid each day. Small but mighty, these little legumes also contain high levels of fibre, potassium, and protein.
Start eating for fertility today and take the next step towards your dream of becoming a parent! Explore our guide or consult us and make these fertility-boosting foods a delicious part of your journey.
