Written by Vera Coetsee, Health and Nutrition Coach
9 October 2023
The rate of infertility has been steadily on the rise over the past 10 years, and the road to parenthood can be a challenge to those who are having trouble conceiving. Luckily, food choices and lifestyle changes can help boost fertility. The foods you eat, along with other factors like lifestyle and stress levels, can boost fertility through their impact on your gut, blood flow, hormone levels and overall health.
Food choices can positively affect reproductive function in a number of ways. Here are eight foods to include to help increase your nutrient intake when trying to conceive:
- Leafy Greens – Foods like spinach, kale, and broccoli are rich in folate, which is important for reproductive health.
- Berries – Antioxidant-rich foods like berries 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.
- Avocados – Healthy fats are important for hormone production and overall reproductive health. Avocados are full of Vitamin K, potassium and folate that assists your body with vitamin absorption, blood pressure regulation, and contains fibre which is important for gut health.
- Beans & Lentils – Beans and lentils are high in fibre and protein, which can help improve ovulation. Legumes are also an excellent source of folic acid, a vital component that aids with conception and helps in healthy embryo development.
- Quinoa – Quinoa is a great source of protein, zinc, and folic acid. Altogether, these components offer a robust prenatal protection plan, while maintaining healthy fetal growth once pregnancy takes place.
- Nuts & Seeds – Almonds, walnuts, flaxseeds, and chia seeds are packed with essential nutrients like omega-3 fatty acids, vitamin E, and zinc, which can support fertility.
- Salmon – Salmon offers loads of protein and omega-3s that improve fetal development throughout pregnancy. Men can also benefit from eating salmon for its high levels of vitamin D and selenium, two components that raise semen levels and enhance its overall health.
- Eggs – Egg yolks from pasture-raised chickens are extremely rich in fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Yolks also contain folic acid which helps the body create red blood cells and help to maintain embryo development after conception.
It’s important to note that nutrition is only one aspect of fertility. It’s important to address any underlying medical conditions and consult with your doctor if you are experiencing difficulties conceiving. Make a booking at our clinic if you need support with your fertility.
Sources:
FOLLEY SJ. Nutrition and female fertility. Br J Nutr. 1949;3(1):91-6. doi: 10.1079/bjn19490012. PMID: 15406705. https://pubmed.ncbi.nlm.nih.gov/15406705/
González-Rodríguez LG, López-Sobaler AM, Perea Sánchez JM, Ortega RM. Nutrición y fertilidad [Nutrition and fertility]. Nutr Hosp. 2018 Sep 7;35(Spec No6):7-10. Spanish. doi: 10.20960/nh.2279. PMID: 30351153. https://pubmed.ncbi.nlm.nih.gov/30351153/