If you are currently trying to conceive, I’m sure you already know that there are many factors that can have an impact on your success. It is easy to get caught up in suggestions from friends and family during an already stressful time in your life, but something as simple as your diet plays a major role when it comes to your fertility. In fact, studies show that diet and lifestyle changes can help boost fertility significantly. Changes to your diet can be very easy to make, so below, I’ll discuss some of the most powerful foods for fueling your fertility.
Fruits and Vegetables
Fruits and vegetables should already be a significant part of your diet for your general health, but they’re also great fertility fuel. A number of different fruits and veggies may have specific benefits for your fertility. For example, asparagus provides the body with glutathione, an antioxidant that may have a positive impact on the quality of your eggs. Kale contains nutrients that may benefit your estrogen metabolism, and orange and grapefruit juice may improve egg health by boosting your body’s vitamin C levels. Fruits are excellent for male fertility as well, some studies have shown that pomegranate seeds and juice may help with sperm concentration and motility. Don’t limit yourself to these specific fruits and veggies though! Keeping a wide variety of fruits and vegetables in your diet will have a positive impact on both your general and reproductive health.
Lentils and Beans
If you’re trying to get pregnant, consider increasing your intake of lentils and beans, especially black beans. These power foods are a great source of protein, and protein from plant-based sources can help promote healthier ovulation. They also provide the body with nutrients like folic acid and fiber, both of which are crucial to your body’s hormonal balance. Your fertility can also benefit from your partner incorporating some lentils and beans into his diet – lentils contain a compound that may help sperm fertilize the egg, called polyamine spermidine.
In terms of your carb intake, opt for whole grain options rather than refined carbs (like white bread). Whole grain carbs are digested more slowly and help to keep your reproductive hormones and blood sugar stable. Less refined grains provide the body with B vitamins, vitamin E, and fiber, all of which help fuel fertility. Adding whole grains to your diet should be pretty easy because there are so many delicious options. All of the following can have major benefits for your conception journey:
- Brown rice
Fish might not be your first thought when crafting a fertility diet, but fatty fish, like salmon, are a positive choice for women having issues with their fertility. Salmon contains high levels of omega-3 fatty acids, which boost fertility in both women and men. Adding salmon to your diet will also help increase your levels of vitamin D (low vitamin D levels are often associated with poor fertility). Salmon also contains the nutrient selenium, which promotes semen health. Wild-caught salmon tends to be the healthiest variety, so add it to your shopping list!
Altering your diet to include some more fertility-boosting foods may be a simple way to help you along your journey to parenthood. None of these foods is a complete solution to fertility issues, and if you have food allergies or sensitivities to any of these foods then you do not want to add them to your diet. In general, a healthy, plant-based diet with a wide variety of healthy foods will improve your general and therefore your reproductive health. However, some fertility issues cannot be solved with diet changes, so if you suspect that your issues with conception go deeper, please reach out to me and we can chat. I would love to talk to you about any fertility issues you may be having, and make suggestions for how you can improve your fertility health.