The Connection Between Diet and Fertility? What to Eat to Boost Female Fertility?

diet and fertility

Have you been struggling to get pregnant despite having sexual intercourse regularly? Then perhaps you need to pay attention to what you eat. That’s because your diet directly impacts your fertility. Healthy eating plays a key role in increasing a woman’s fertility and is the foundation of blissful motherhood. So, what’s the link between diet and fertility? What are the vital nutrients your body requires when you’re trying to conceive? What foods do fertility specialists recommend to women with fertility issues? We will answer all your questions regarding fertility-friendly diets.

Best Diet for Fertility: Foods to Increase Fertility

While there isn’t any magic food that will instantly help you have a baby, there are many foods you can eat to reduce fertility issues, increase the effectiveness of fertility treatment, and facilitate implantation. Curious to find out more about the influence of diet on fertility? These are the foods to eat when trying to get pregnant:

1. Vegetables and fruits

From children to young women to senior citizens, fruits and vegetables are important for all. Let’s understand why fresh veggies, seasonal fruits, and dried fruits top the list of fertility foods for women.

One study conducted at the Harvard School of Public Health included 18,000 subjects. The observational studies showed that women who had trans fat, carbs, animal proteins in excess, and sugar suffered from ovulatory disorders. On the contrary, women whose diet had more folic acid, iron, plant-based protein, and fiber were more fertile. What does this mean for the female reproductive health? The more veggies and fruits you intake, the more impressive your fertility outcomes. The rule is to fill half of your plate with vegetables and fruits.

Asparagus and watermelon are among the most beneficial fruits as they contain glutathione. The compound increases your sex drive and is needed to have high-quality eggs. Berries have phytochemicals so having a handful of mixed berries daily will have a fabulous impact on fertility. Kale, another great powerhouse vegetable, has elements crucial for estrogen metabolism.

If you don’t enjoy chewing certain vegetables and fruits, you can have some juices. However, eating whole veggies and fruits has the best effect on fertility. Even if you like juices, don’t have packaged juices and they have preservatives, added flavors, and are not fresh. So, wash your fruits properly and slice them to eat as snacks between meals. For veggies to become digestible, you can roast them in medium-high heat with a small quantity of water.

2. Complex carbs

For increasing fertility, try incorporating complex carbs and stay away from highly processed foods. That’s because our bodies can digest refined carbs (such as cookies, cakes, white bread, white rice, and cakes) super-fast, and they get converted into blood sugar. The pancreas is then forced to release insulin into your bloodstream to drive down the sudden spike in blood sugar levels. But how can this affect your fertility? According to doctors, high levels of insulin inhibit ovulation.

On the other hand, complex carbs (present in whole fruits, beans, whole grains, and vegetables) take time to digest and so, they have a gradual effect on your blood sugar. Unrefined grains too are incredible sources of fertility-friendly fiber, vitamin E, and B vitamins. One of the favorites of doctors is buckwheat as it is loaded with d-chiro-inositol, an excellent compound that can improve ovulation.

3. Fats

An ideal fertility diet for women should include healthy fats. Fats are an inseparable part of a balanced diet to boost female and male fertility as they can reduce inflammation and offer other benefits.

Studies have proved that consuming a limited portion of monosaturated fats throughout the IVF cycle can increase the chances of success by at least 3 times. Some good sources of fat are nuts, olive oil, grapeseed oil, and avocados. So, all women are advised to consume plant-based fats if they are undergoing fertility treatment.

However, you must stay away from trans fat (the type of fat found in processed foods like packaged snacks and deep-fried dishes). Trans fat triggers insulin resistance and this can hurt your ovulation. So, the best meals for fertility should comprise more unsaturated fats and limited trans fat.

4. Protein

Plenty of protein must be included in the fertility diet for men and women. Chicken, pork, beef, and turkey are great sources of protein, iron, and zinc – all of which are building blocks to ensure a healthy pregnancy. However, you must have beef and pork in limitation as too much-saturated fat present in these types of meat can adversely affect your fertility.

Other protein sources are seafood options like salmon, tuna, sardines, and other cold-water fish. They contain omega-3 fatty acids and DHA. These nutrients aid in the development of the nervous system of the baby and minimize the chances of premature birth. So, it will be a wise decision to consume foods rich in omega-3s the moment you plan your pregnancy.

Other than meat, eggs can also be eaten to meet your body’s daily requirement of protein and thus, make you naturally fertile. You should continue having them after you learn you’re pregnant as they have choline, and this vitamin develops the baby’s brain. If you are a vegetarian, beans, tofu, seeds, and nuts are plant-based protein sources. So, if any ovulatory disorders are making implantation challenging, those will be resolved with the daily intake of protein.

5. Dairy

If you do not have lactose intolerance, dairy products should top your list of fertility-boosting foods. Yogurt, for example, is a high-fat dairy product that you can have every day. The more full-fat milk-based products you can digest, the more fertile your body will be. If you have stomach problems after having those, then you can switch to low-fat dairy like Greek yogurt. They are effective treatments for both male and female infertility and thus, must be added to your healthy diet and lifestyle.

The Takeaway

So, now you understand the deep connection between diet and fertility. Therefore, make sure you give your body the optimal pregnancy nutrition. Other than following a diet high in protein, vitamins, and fiber, you should also minimize the intake of caffeine, processed sugars, and alcohol.