If you are planning your pregnancy but have trouble conceiving, you might want to take a look at some fertility-boosting methods. You will be surprised to learn that there are certain foods that increase fertility in both men and women. This is because your diet plays a vital role in conception. If your body isn’t well-nourished, you may experience nutritional deficiencies and hormonal imbalances that can affect your chances of getting pregnant.
So if you are following a healthy lifestyle and have a good sex life, it’s time you add some fertility-boosting foods to your diet to welcome your munchkin sooner.
What Is A Fertility Diet
A fertility diet comprises of foods that support your reproductive health by regulating ovulation and improving your chances of pregnancy. These foods contain nutrients that are essential for hormonal balance, and sperm, and egg health. A fertility-boosting diet also plays a key role in providing a healthy start to your future child.
12 Fertility-boosting Food Items
Here are some of the best fertility-enhancing foods that you should add to your diet to improve your chances of getting pregnant faster.
Dark Leafy Greens
Ideally, we should be having dark green veggies daily, but they are particularly important for and during pregnancy. Veggies such as spinach and kale contain essential prenatal nutrients like iron, folate, and calcium, and also fulfill your intake of dietary fibres. There are several ways to include these leafy greens into your fertility diet. You can either eat them raw in salads, blanch, and steam them, or even saute them with a little oil. You can also try roasting kale to make chips, and easily add spinach to your smoothies since they have a mild flavour.
Avocados
Avocados taste great when whipped into some guac, and turns out they are excellent fertility foods too. Avocados are a rich source of Vitamin E that can help improve endometrial thickness. They also contain healthy fats and are high in potassium, folate, and Vitamin K, which help the body to properly absorb nutrients. One way to enjoy avocado is to top it over a toast with some eggs. You can also add it to your daily smoothie or enjoy it by making guacamole.
Sunflower Seeds
Sunflower seeds balance your hormones and help produce a healthy egg. They are also great for improving male fertility and help boost sperm motility and sperm count. Also, it’s simple to add to your diet. Just sprinkle sunflower seeds on your salads or try a sunflower seed butter slathered on a toast.
Beets
Although beets offer several health benefits, they are one of the most underestimated veggies. Beetroots are known to improve blood flow to the uterus and help with embryo implantation. Not to forget, eating a diet rich in beets can be helpful during IVF treatments as well. Beets are simple to prepare too. You can eat them roasted, like potatoes, or add them to your morning smoothie along with a banana.
Berries
Strawberries, blueberries, and raspberries are rich in antioxidants such as zinc and folate. Consumption of berries is important for both you and your partner as they deactivate free radicals in your body and promote healthy sperm and egg cells. You can simply snack on berries or put your choice of berries on top of yogurt, oatmeal, or parfait. You can also add them to your morning smoothie. Just remember to pair them with healthy fat and protein for a more balanced plate.
Greek Yogurt
Yogurt contains Vitamin D, probiotics, and calcium, which helps the follicles of your ovaries mature and promotes strong bones. One serving of Greek yogurt is all you need to get the right nutrients. You can also consider adding berries, unsweetened nut butter, and walnuts on top of your Greek yogurt to make it tastier.
Salmon
Salmon is an excellent food to have if you are hoping to increase your fertility. It is a rich source of omega-3 fatty acids and DHA that are essential nutrients foundational to your baby’s brain and cognitive development. Salmons are low in mercury and also have anti-inflammatory properties. Always opt for wild salmon, as it has the lowest mercury count. You can follow a simple recipe to prepare salmon. Roast it with your favourite spices and then add a cold-pressed oil.
Walnuts
Want a fertility-friendly snack? Look no further than walnuts. They are an excellent source of omega-3 fats, and proteins, as well as Vitamins B and E (great for endometrial health). These powerhouse nuts are also high in fibre and magnesium, which helps increase progesterone and is also known to decrease morning sickness. Adding a handful of raw walnuts to your daily diet can give your fertility a boost. You can also use it as a topping for roasted veggies, salads, and parfaits.
Eggs
Eggs are an excellent source of protein and they help boost your fertility. They are also high in choline and studies have shown that this can have positive effects on foetal development. You can have your egg in different ways. Supercharge your breakfast with an egg baked inside an avocado or a veggie-packed egg omelette. Just make sure you are not skipping the yolk, where all the good nutrients including vitamins B12, B2, A, and folate are present.
Pomegranates
Pomegranates have antioxidant properties and are also rich in many nutrients including Vitamins C and K, folate, and minerals that aid in boosting fertility. Pomegranates serve as extra-flavourful toppings and are easy to add to your diet. Sprinkle them on your oatmeal in the morning or just enjoy them plain as a snack or as a juice.
Asparagus
Folic acid is crucial for women trying to get pregnant, and asparagus is packed with it. One cup of asparagus gives you more than half of your daily recommended dose of folic acid, plus fulfils your daily Vitamin K requirement. Asparagus also contains glutathione, an antioxidant that helps improve egg quality. Make sure to opt for fresh or frozen asparagus, since canned ones have high sodium levels.
Watermelon
Watermelon is also a solid source of glutathione. It’s also known to alleviate heartburn, swelling, and morning sickness, so it’s always a good idea to keep it in your diet, even after you get pregnant. It also improves male fertility as well. Its seeds contain lycopene, an antioxidant that helps sperm motility.
Consumption of the right nutrients is the answer to most of your health problems, and fertility is no exception. If you are struggling to conceive, add the foods that are described above to your diet, and try to maintain a well-balanced diet complete with fats and proteins.
