A healthy and balanced diet is one of the most important factors in improving your chances of pregnancy. A healthy “fertility diet” is low in saturated fats and high in fresh fruit, whole grains, vegetables and fish. Read the article to know learn more about diet and fertility.
Below are “fertility foods” that you can include in your diet to boost fertility.
WATERMELONS are about 92% water but are rich in nutrients. Each juicy bite has significant levels of vitamins A, B6 and C, and amino acids.
Watermelon has a naturally high concentration of an amino acid called citrulline. Citrulline is then converted into another amino acid L-arginine which helps increase blood flow to reproductive organs.
Watermelon is also very rich in antioxidants like lycopene and gluthathione which help protect oocytes and sperm from oxidative stress.
This quintessential summer snack is fat-free, very low in sodium and has only 40 calories per cup. Enjoy!
Nutrition and lifestyle are especially important for fertility and reproduction, for both women and men. Diet has been shown to play an important role in conditions like PCOS, hormonal imbalance as well as in sperm health.
Proxeed fertility supplements provide specific nutrients that help support male and female fertility. Proxeed complement a healthy diet and lifestyle in couples trying to conceive, increasing their chances of pregnancy.
STRAWBERRY season is here! Strawberries are a great fruit for fertility. Strawberries are rich in natural antioxidants and anti-inflammatory phytonutrients such as anthocyanins, ellagic acid, and resveratrol which protect eggs and sperm from oxidative stress. They’re also high in vitamin C and folic acid.
Strawberries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
Enjoy fresh strawberries with yogurt, add them to salads, or eat them plain.
APRICOTS are low in calories and fat and are an excellent source of vitamins A and C.
Apricots are also rich in polyphenol antioxidants called flavonoids. Flavonoids help neutralize free radicals, which are harmful compounds that damage your sperm and eggs by causing oxidative stress.
Apricots are particularly high in soluble fiber which is important for maintaining healthy blood sugar and helps maintain digestive health.
Apricots like all fresh fruit are naturally high in water and help you stay hydrated. Nutrition and lifestyle are especially important for fertility and reproduction, for both women and men. Diet has been shown to play an important role in conditions like PCOS, hormonal imbalance as well as in sperm health.
Proxeed fertility supplements provide specific nutrients that help support male and female fertility. Proxeed complement a healthy diet and lifestyle in couples trying to conceive, increasing their chances of pregnancy.
BERRIES of any type are good for your fertility. Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients such as anthocyanins, ellagic acid, and resveratrol which protect eggs and sperm from oxidative stress. They’re also high in vitamin C and folic acid.
Berries are a good source of fiber, including soluble fiber. Studies show that consuming soluble fiber slows down the movement of food through your digestive tract, leading to reduced hunger and increased feelings of fullness.
Though not all produce needs to be “organic” do make sure your berries are always organic as they have thin skins that absorb more pesticides than thicker-skinned produce.
Enjoy fresh berries with yogurt, add them to salads, or eat them plain.
TOMATOES are a great vegetable for couples trying to conceive. They contain vitamins and minerals like vitamin C, vitamin A, vitamin K and potassium. Tomatoes are also rich in carotenoids such as lutein and lycopene. Lycopene has been shown to increase sperm quality in terms of motility and morphology. Lycopene has also been shown to reduce scarring associated with endometriosis. Tomatoes are also rich in folic acid.
Tomatoes are available in many shapes and sizes from small grape tomatoes to large beefsteak tomatoes. Tomatoes can be prepared in many different ways in soups, juices or eaten raw in salads. Tomatoes release more lycopene when cooked so enjoy some pasta with tomato sauce!
“An apple a day keeps the doctor away”
APPLES are high in fiber and low in calories. Eating fibre is a particularly important for women with PCOS as it helps maintain healthy blood sugar levels.
Apples are also packed with vitamins and minerals like vitamin A, C, B6, potassium, phosphorous, magnesium, calcium and iron.
Apples are also good for sperm and egg health thanks to their high content of antioxidant polyphenols.
Moreover, the compounds in apples regulate the amount of bacteria in the large intestine, thereby improving metabolism and absorption of food. People who regularly eat apples report feeling less hungry.
Apples are also very convenient to eat. There is nothing faster than simply grabbing an apple, washing it and biting into it right away.
PINAPPLES are the symbol of people suffering from infertility but they are also an excellent fertility food that is low in calories but rich in important nutrients. Pineapples are especially rich in vitamin C and manganese.
Vitamin C helps boost the immune system. Women with PCOS can have low levels of vitamin C.
Manganese is a mineral that helps maintain a healthy metabolism and has antioxidant properties.
Pineapple also contains flavonoids and polyphenols which have strong antioxidant properties.
Pineapples contain bromelain, a digestive enzymes that breaks down proteins making them easier to absorb in the small intestine. In addition, bromelain has anti inflammatory and blood thinning properties which can help increase blood flow to the uterus.
Pineapples are rich in fiber. Diets high in fiber can help balance blood sugar levels which is especially important for women with PCOS.
Last but not least, pineapples can satisfy your sweet tooth in a much healthier way than desserts and sweets. Enjoy!
SALMON especially wild caught salmon is considered one of the healthiest fish available. It is a good source of protein and healthy fats like Omega-3 which has been shown to enhance fertility in both men and women. Salmon is also rich in vitamin B12, potassium, iron, selenium and vitamin D.
Selenium has antioxidant properties and is beneficial for semen health. Salmon is an excellent source of vitamin D. Low vitamin D levels seem to be associated with poor fertility in men and women. Experts recommend including 1 or 2 servings per week of salmon or other fatty fish like sardines in your diet.
CHICKEN breast is a good choice for lean protein. Varying protein sources with lean meats, fish, eggs and legumes is a good way to make sure you are getting a broad spectrum of amino acids and other essential micronutrients.
A 3.5-ounce (100-gram) serving of chicken breast provides 165 calories, 31 grams of protein and 3.6 grams of fat.
That means that approximately 80% of the calories in chicken breast come from protein, and 20% come from fat.
In addition, it’s easy to cook at home and available in most restaurants.
Chicken also provides many vitamins and minerals.
Chicken is an excellent source of:
• zinc which contributes to normal fertility and reproduction,
• selenium which supports sperm formation (spermatogenesis)
• vitamin B6 essential for regulating the hormonal cycle
• vitamin B3 which protects the mucous membranes, especially the uterus. It is also involved in DNA synthesis.
How you cook your chicken matters. Chicken breast alone is relatively low in calories and fat. But once you start adding oil, sauce, batter and breading, the calories can add up. For a low-calorie option, stick with baked or grilled chicken.
EGGS are among the most nutritious foods. In fact, they contain a little bit of almost every nutrient you need for healthy fertility and reproduction.
Eggs are rich in choline and other vitamins such as B12 and folate which are involved in DNA synthesis and in maintaining cellular integrity. Eggs are also a good source of B-vitamins, which are important for hormonal balance.
Eggs are an excellent source of lean protein and contain all the essential amino acids in the right ratios.
Finally, eggs are low in calories and have a high satiety index which can help you lose weight. Enjoy eggs up to 3-4 times a week as part of a balanced and healthy diet.
CUCUMBERS are low calories and have a high satiety index. They also help you stay hydrated since they contain 95% water. Cucumbers contain many important vitamins and minerals like vitamin C, vitamin K, magnesium and potassium.
Cucumbers are rich in antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals thereby reducing oxidative stress.
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.
SPINACH belongs to the amaranth family and is related to beets and quinoa. It is low in calories and high in fiber, vitamins and minerals. Spinach is especially rich in iron and folate both of which are important for fertility. It also contains magnesium, potassium and vitamins B6, C, K, and E.
Spinach is rich in carotenoids which
the body converts to Vitamin A. vitamin A is essential for maintaining a healthy reproductive system in both men and women.
Scientific studies have suggested that vitamin Vitamin A deficiency in females can impact reproduction by reducing egg quality and affecting egg implantation in the womb.
Spinach can be eaten raw or cooked. Incorporate spinach in your diet! It’s delicious either on its own or in other dishes.
WALNUTS are high in nutrients and provide healthy fats. In fact, walnuts are unique in that they are the only nuts that contain the Omega-3 fatty acid, alpha-linolenic acid (ALA).
ALA is converted in the body to DHA, which is a very important nutrient to maintain cell membranes and for proper fetal brain and eye development.
They contain iron, selenium, calcium, zinc, vitamin E which are all important for fertility.
Walnuts also contain vitamin B6, magnesium and phosphorus which are involved in hormonal balance.
Walnuts are also a healthy choice for men. A study showed that eating around 60g of walnuts daily may improve sperm quality. This may be due to the fact that ALA and antioxidants in walnuts reduce lipid peroxidation, a process that can damage sperm cell membranes, which are primarily made up of polyunsaturated fatty acids.
The combination of healthy fats, protein, and fiber in walnuts helps to increase satisfaction and fullness. This makes them a much healthier snack, compared with chips, crackers, and cookies. So enjoy some walnuts when you have the urge to snack. But, keep in mind that 1 cup (30g) of walnuts has 200 calories so don’t overdo it.
CAULIFLOWER is a cruciferous vegetable that is low in calories and naturally high in fiber. It is rich in B vitamins, vit C, vit K, and folate. It also contains Diindolylmethane (DIM) a phytonutrient which supports hormonal balance, helps reduce symptoms of PCOS and endometriosis.
Cauliflower is a versatile and nutritious fertility food to enjoy as a side dish in fall and winter.
LENTILS are probably one of the world’s healthiest food. They are high in fibre and plant-based protein while low in fat and calories. They are naturally gluten free. Their high protein content make lentils an excellent alternative to meat.
1 cup of cooked lentils provides 10 grams of fiber, 24 grams of protein and only 1 g of fat. Lentils do not contain saturated fat.
Lentils are also an excellent source of B vitamins, folate, iron, magnesium, potassium and zinc. These vitamins and minerals are important for fertility in both men and women.
Experiment with your own lentil soup recipe that includes celery, carrots, onions, tomatoes, extra virgin olive oil plus herbs like parsley, bay leaf, and basil. Spice it up by adding hot chili peppers. It’s a great way to warm up on a cold winter day!
ORANGES are high in vitamins and fiber and low in calories. One orange provides 100 percent of your vitamin C daily need. Vitamin C is a powerful antioxidant that protects eggs and sperm from excessive oxidative stress which can damage DNA. It also boosts the immune system.
Oranges contain thiamin, riboflavin, niacin, vitamin B6, folate, pantothenic acid, phosphorus, magnesium, selenium and copper.
Keep a bowl on the kitchen table or counter stocked with fresh oranges. Seeing the oranges readily available will likely cause you to choose them as a snack more often rather than raiding the cupboards for a less healthy snack.
PUMPKIN SEEDS are a healthy snack that are rich in nutrients and vitamins beneficial for fertility. In particular, pumpkin seeds are a good source of zinc and magnesium.
Zinc is important for fertility and reproduction in both men and women.
Magnesium is involved in insulin production. Low magnesium levels can impair insulin secretion and lower insulin sensitivity. Getting enough magnesium is especially important in women with PCOS who may have insulin resistance.
Pumpkin seeds are also rich in fiber and antioxidants. So, next time you get the urge to snack, reach for some roasted pumpkin seeds or add some to your salad.
EXTRA VIRGIN OLIVE OIL (EVOO) is widely recognised as one of the world’s healthiest oils. In fact, people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet.
November is the month when new EVOO is made. EVOO is made simply by pressing olives and extracting the oil. It is the only cooking oil that is made without the use of chemicals or heat.This natural extraction process ensures that EVOO retains all the nutrients and antioxidants from the olive fruit. In particular, EVOO contains over 30 types of phenolic compounds, which are powerful antioxidants that help protect the body against free radical damage. Scientific studies have shown that the phenolic compounds present in EVOO support glucose metabolism and improve insulin sensitivity. This is especially important for for women with PCOS. These beneficial effects are even more pronounced when combined with a Mediterranean diet. FDA recommends consuming 2 tablespoons per day to get the health benefits. Enjoy EVOO with salads, bruschetta, and vegetables. Start including EVOO as part of your daily diet!
SARDINES are fatty fish very rich in Omega-3 and protein. They are also rich in vitamin D, Vitamin B12 and Selenium. Omega-3 help stabilize cell membranes of sperm and oocytes in addition to reducing inflammation. Vitamin D is important for fertility. Scientific studies have found a link between low vitamin D and problems with ovulation. Vitamin B12 is necessary for red blood cell formation. Selenium is a powerful antioxidant which helps reduce oxidative stress in both sperm and oocytes. Sardines are named after Sardinia, the Italian island where large schools of these fish were once found. While sardines are delicious fresh, they are most commonly found canned, since they are so perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals.
PUMPKIN is a nutrient dense food rich in vitamins and minerals but low in calories.
Pumpkin is one of the best-known sources of beta-carotene a powerful antioxidant that the body converts into vitamin A.
Vitamin A is essential for normal female reproductive function as well as for many embryonic events throughout pregnancy. The advantage of beta carotene is that the body only converts as much as it needs. Too much vitamin A can be toxic.
Pumpkins are also a good source of fiber.
Include pumpkin in your diet by adding it to desserts, soups, and preserves. It can also be a tasty, low calorie side dish when baked or stir fried.
POMEGRANATE is an extremely healthy fruit.
It is in season from October to February in the northern hemisphere.
Pomegranate is low in calories and high in polyphenols, antioxidants which help protect the body against inflammation and free radical damage.
Pomegranate contains higher levels of antioxidants than most other fruit. It also has three times more antioxidants than red wine and green tea.
Pomegranates are an excellent source of vitamin C, vitamin B5 (Pantothenic acid), folic acid along with, vitamin A, vitamin E and fiber. The majority of the fiber is found in the white seeds hiding beneath the pockets of juice.
Eat pomegranate seeds fresh from the fruit,
toss them into a green or fruit salad, sprinkle some seeds onto your yogurt or oatmeal or add them to smoothies or juices.
CELERY is a low-calorie food but very rich in vitamins and minerals. Celery contains vitamin C, beta carotene, and flavonoids, but there are at least 12 additional kinds of antioxidant nutrients found in a single stalk. It’s also a wonderful source of phytonutrients, which have been shown to reduce inflammation.
Other vitamins in celery include:
• Vitamin K essential for coagulation
normal blood and bone health
• Vitamin B6 essential for regulation
of the hormonal cycle
• Potassium that promotes normal blood pressure.
Celery has a high water content – almost 95 percent – plus generous amounts of soluble and insoluble fiber. All of those support a healthy digestive tract and keep you regular. One cup of celery sticks has 5 grams of dietary fiber.
In addition to its many health benefits, celery is a versatile veggie. You can eat it raw or cooked, and it makes a great addition to smoothies, stir-fries, soups, and juices. Celery can also be steamed or baked.
BANANAS are particularly rich in nutrients needed for fertility.
Vitamin B6 plays a key role in the regulation of the hormonal cycle.
Potassium is involved in the regulation of blood pressure.
Vitamin B9 (folic acid) is involved the process of cell division.
Tryptophan is an amino acid they is key for the production of cervical mucus. It is also important for sperm motility.
Enjoy a sliced banana with a lemon juice and honey topping.
ASPARAGUS is a nutrient-packed superfood. It’s low calorie, will fill you up, and gives you a boost of fertility vital nutrients.
One cup of boiled asparagus will get you:
• Just over 60% of your daily value of folate
• Your full daily value of vitamin K
• 8% of your daily zinc and 16% of your daily recommended amount of selenium, both important for male fertility
• Over 20% of other essential nutrients like vitamin A, vitamin C, and the B vitamin thiamin.
CARROTS are rich in beta carotene, a powerful antioxidant that protects cell membranes and plays a role in cell specialization processes.
Carrots also contain all the B vitamins, with the exception of vitamin B12, and are rich in minerals such as calcium, magnesium, potassium and iron.
Calcium plays a key role in the processes of cell division and specialization.
Magnesium helps fight fatigue and participates in the formation of muscles and bones.
Potassium promotes normal blood pressure.
Iron helps to reduce fatigue, contributes to the transport of oxygen in the body and participates in the formation of hemoglobin.
Raw carrots, eaten alone or in salad, are a great snack!
BROCCOLI is rich in vitamins C, B2, B9, D and K.
• Vitamin C is a powerful antioxidant that also helps reduce fatigue, supports psychological functions and contributes to a healthy immune system,
• Vitamin B2 protects mucous membranes, including uterines,
• Vitamin B9 (folic acid) is essential during pregnancy because it is important I in the processes of cell division and contributes to the growth of maternal tissue,
• Vitamin D, plays a fundamental role in the processes of cell division, in bone and muscle health, and in normal functioning of the immune system,
• Vitamin K is important for normal blood clotting and bone health.In addition, broccoli has a unique composition of soluble and insoluble fiber that facilitates digestion, and promotes the elimination of toxins.
Drinking whole milk is related to your fertility. A Harvard study found that women who drank 3 or more glasses of whole milk a day were 70% less likely to be infertile due to failed ovulation. Not a milk drinker? Try eating full fat yogurt and cheese instead.
Find out more about this topic.
AVOCADOS are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.
Avocados are a great source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. All of these vitamins, minerals, and nutrients are important for healthy sperm and egg development.
Avocados are also rich in monounsaturated fats. Research carried out by the NIH found that women undergoing IVF who followed a Mediterranean diet including avocados were 3 times more likely to get pregnant than women on diets rich in saturated fats.
It is thought that monounsaturated fats could be lowering inflammation in the body therefore improving female fertility.
A well-balanced diet can improve your chances of conception. Indeed, nutrition and fertility are so strongly correlated that a well-balanced diet is actually considered an effective treatment for infertility in both men and women. Men who consume a healthy diet have higher quality semen and improved conception rates. Moreover, good nutrition can reduce the risk of fertility problems ever developing in the first place.
In contrast, excess weight can negatively impact fertility and obesity causes infertility. If you or your partner are overweight or obese, you should consider following a fertility diet plan. In fact, reducing your calorie intake (by limiting fat and carbohydrate intake) and increasing your aerobic exercise can significantly improve your chances of conception
Several studies have shown that women who follow a good diet and exercise regimen are more likely to get pregnant, while the same strategies in men lead to better sperm quality.
The Mediterranean diet is known as the “fertility diet” because unsaturated fats, whole grains, vegetables, and fish are associated with improved fertility in both women and men. It includes high consumption of:
German guidelines also recommend consumption of whole grains, fruits, vegetables, unsaturated oils, meat and fish before pregnancy. Conversely, eating too many fats and red meat can delay conception.
Because a good diet is so essential for fertility, it is important to know which foods and nutrients can help promote pregnancy. Let’s look at the role of different “fertility diet” elements in more detail.
Carbohydrates and sugar affect glucose levels and insulin sensitivity. These can interfere with the ovarian production of androgens and with ovarian function in general. Numerous studies have shown that reducing carbohydrate intake can improve ovarian function in women with Polycystic Ovary Syndrome.
A diet rich in omega-3 derived from fish, dried fruit, oil seeds could improve male fertility and reduce the time to pregnancy. The American College of Obstetricians and Gynecologists (ACOG) encourages women who are trying to get pregnant to consume two or three servings of fish per week.
DHA (Docosahexaenoic Acid), a particular type of omega-3 fatty acid, is essential for healthy sperm in men. DHA is also important for women before, during and after pregnancy, as it supports reproductive functions.
Vitamins are essential for the body to work properly and they support several biochemical processes. A diet for fertility and pregnancy should include vitamins like:
Vitamin B6, or Folic Acid, is especially important in nutrition for conception because it is involved in the synthesis of DNA, a key building block involved in fertilization and pregnancy. Many studies have explored the association between fertility and folic acid supplementation and results show that folic acid supplementation lowers a women’s risk of anovulatory infertility and reduces the time to pregnancy.
Mineral salts also play an important function in all living organisms. They are involved in the formation of teeth and bones, the growth and development of tissues and organs, and numerous metabolic processes, including both the male and female reproductive system.
Since our body cannot produce minerals independently, we can only get them through food and water. Consumption of macroelements such as magnesium, calcium, phosphorus, and potassium is important for the support of several bodily functions, including reproductive ones. In particular, male fertility is enhanced through the intake of zinc, selenium and L-carnitine.
Alcohol can have a negative impact on fertility, embryo quality and conception. Women who are trying to conceive should also limit caffeine as an association has been found between coffee intake and miscarriage risk. Smoking also has a detrimental effect on both for the quality of female ovulatory cycles and the quality of the male semen.
Women with Polycystic Ovary Syndrome (PCOS) may be at a higher risk of developing metabolic problems, such as diabetes. Therefore, it is important to plan a specific diet for PCOS, which is designed to control glycaemic index and promote weight loss or a healthy weight.
Here are some recommendations for a PCOS fertility diet:
While nutrition is a very important factor for improving your chances of getting pregnant, it is not enough. A healthy lifestyle should also include exercise and physical activities and strategies for improving emotional well-being, such as mindfulness.
