7 Foods To Eat To Boost Your Fertility
7 foods to eat to boost fertility in females
7 Best Foods To Eat To Get Pregnant
In the journey towards getting pregnant, having a healthy pregnancy and ultimately a healthy baby, nutrition plays a vital role in preparing the body for conception. Incorporating fertility-boosting foods can positively impact your chances of conception.
Understanding Fertility and Nutrition:
Before we delve into specific foods, let’s understand the connection between nutrition and fertility. Everything that we consume impacts every cell in our body. Every aspect of fertility, from ovulation to embryo development, relies on the health and integrity of our cells. Nutrients such as vitamins, minerals, and antioxidants obtained from food play key roles in supporting cellular function and DNA integrity. As we age, oxidative damage is more prevalent. Most of my clients are in their 30s or 40s and are struggling to conceive. Oxidative stress occurs when there's an imbalance between free radicals and antioxidants in the body, leading to cellular damage. In the context of fertility, oxidative stress can harm eggs, sperm, and reproductive organs, impacting fertility outcomes. Antioxidants, abundant in colourful fruits and vegetables like berries and citrus fruits, neutralise free radicals, protecting reproductive cells from oxidative damage and improving fertility potential. The right nutrition can also drastically improve your chances of getting pregnant because it will also help with hormone regulation. Hormone balance is essential for menstrual regularity, ovulation and overall reproductive function.
So now you have a better understanding of how eating the right foods can improve conception, let’s look at the 7 best foods to increase fertility.
Leafy Greens
Rich in folate, leafy greens like spinach, kale, Brussel sprouts and broccoli support ovulation and help regulate hormones. Folate is essential for DNA synthesis and repair, crucial processes in cell division and embryo development. We know that folate is important to help reduce neural tube defects in babies, which is why the NHS recommends 400mg of folic acid in the first 12 weeks of pregnancy. However, folic acid is the synthetic form of folate, which many people are unable to convert so I highly recommend a diet rich in folate and supplementing with a high quality prenatal with folate rather than folic acid.
2. Avocado:
Loaded with healthy fats and vitamin E, avocados promote hormonal balance and support reproductive function. Vitamin E can also help to improve and thicken your uterine lining. The lining of the endometrium plays a crucial role in fertility and implantation. If you have implantation issues, have had previous miscarriages or are undergoing IVF, a diet rich in vitamin E can significantly improve the health of your endometrium lining.
3. Berries:
Packed with antioxidants, berries like strawberries, blueberries, and raspberries protect eggs from damage As mentioned, oxidative damage can impact the health of egg and sperm. It takes around three months to improve egg and sperm quality so incorporating a diet rich in berries for its antioxidant properties is so important.
4. Oily fish:
High in omega-3 fatty acids, oily fish supports hormone production and reduces inflammation. Our bodies cannot make Omega 3, we get it all from our diet so it’s important we eat a diet rich in fish. Remember the acronym SMASH this stands for all the oily fish which is rich in omega 3; Salmon, Mackerel, Anchovies, Sardines, Herring. Have oily fish twice a week.
5. Beans and Legumes:
A rich source of plant-based protein and iron, beans and legumes help regulate menstrual cycles and promote reproductive health. Incorporate lentils, chickpeas, or black beans into soups, salads, or hearty stews. A tip to incorporate more beans and legumes in your diet is to add it with your minced meat to bolognaise or cottage pie. Not only would you be making a bigger batch of food but you will be increasing your protein, iron and fibre intake.
6. Whole Grains:
Complex carbohydrates found in whole grains like quinoa, brown rice, and oats support hormone balance. Without hormone balance you won’t have regular ovulation so potential missed opportunities each month. Swap refined grains for their whole counterparts to optimise reproductive health.
7. Nuts and Seeds:
Packed with essential nutrients like zinc, selenium, and omega-3 fatty acids, nuts and seeds boost fertility and support embryo development. Enjoy a handful of almonds, walnuts, or pumpkin seeds as a snack or sprinkle them over salads and porridge. Also a little tip that helped to get one of my clients pregnant after 3 miscarriages. I asked her to soak her feet in epsom salts while eating pistachios to help increase the absorption of of B5. Not for everyone. We did genetic testing which showed she had a much higher need for B vitamins which is crucial for getting and staying pregnant.
Other Nutritional Considerations:
In addition to specific fertility-boosting foods, maintaining a well-balanced diet rich in fruits, vegetables, lean proteins, and healthy fats is essential for reproductive health. Stay hydrated, limit processed foods, and consider incorporating fertility-friendly supplements which are tailored for your needs
Conclusion:
In conclusion, enhancing fertility through nutrition is a multifaceted approach that involves incorporating nutrient-rich foods, maintaining dietary balance, and staying hydrated. By making mindful food choices and consulting with healthcare professionals, you can optimize your diet for reproductive health and increase your chances of conceiving.
If you are ready to dig deeper into the root cause of your fertility issues, optimising nutrition and diet is key. Along with diagnostic testing we work together to find out what’s stopping getting you pregnant. To find out more book a call with me.
Hi, I’m Raquel
I am a fertility nutritionist based in Manchester, covering the North West, Cheshire and further afield. I help couples and single women to optimise their fertility through diet and lifestyle to help them get pregnant.