Infertility is an issue many couples bump into these days. You can boost your fertility not only by quitting unhealthy habits but also by eating a diet that boosts fertility. Let us discuss the 7 best foods to increase fertility. Fertility foods can enhance your chances of pregnancy significantly.
How Are Foods And Fertility Linked?
In a study conducted to assess the impact of diet on fertility, it was found that the nutrients and vitamins like Omega-three fatty acids, vitamin B12, Folic acid play a significant role in boosting fertility. A healthy well-balanced diet helps to enhance the female fertility making pregnancy easier.
According to one recent study, couples who are undergoing IVF have increased chance, precisely three times more chance, of getting pregnant when they closely follow a Mediterranean diet.
Therefore, even if you’re trying to get pregnant or undergoing fertility treatment, the foods you eat will, doubtlessly, contribute to your chances of success. Certain foods enhance male fertility as well.
However, you must also remember that even superfoods for fertility cannot potentially enhance your chances of pregnancy if you have some serious physical conditions that impede pregnancy, like a blocked fallopian tube, endometriosis, etc.
Best Foods To Increase Fertility
A well-balanced diet enhances one’s health. However, certain food groups can contribute to reproductive health more than others. There are foods that help with female fertility and male fertility.
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There are foods to eat to get pregnant faster, even if you are not combating any fertility issues in both men an women.
According to the study mentioned above, a diet loaded with carbohydrates, fibre, folate, and lycopene helps to improve the semen quality.
Foods that help with female fertility are the food that lowers the stress hormone and enhance the blood flow to the uterus. Also, before getting into the superfoods for fertility, you have to keep certain perimeters in your mind that helps boosts your fertility.
- Take most of the calories at your breakfast. This helps to bring down the insulin and testosterone levels. If both levels go high, it can contribute to infertility.
- Avoid transfat. A diet high in trans fats and low in unsaturated fats is connected to infertility.
- Increase the folate intake. Higher folate intake was associated with higher rates of implantation healthy pregnancy and healthy baby.
- Make positive lifestyle changes by avoiding caffeine, alcohol, and smoking.
- In the case of PCOS, follow a low carbs diet.
- Eat food with soluble fibre. This will helps to eliminate excess hormones that hinder pregnancy.
- Incorporate more plant proteins in your fertility diet. Swapping animal-based protein with plant-based protein can bring down the risk of infertility due to ovulation disorders.
7 Best Foods To Increase Fertility
A study states that fertility issues are more common than you think and affect about 10-15% of couples. Lifestyle factors such as age, nutrition, environmental and psychological stress etc. play a major role in infertility and related issues pertaining to These are seven food groups that help to increase fertility.
1. Fruits that boost fertility
Colourful fruits are not only loaded with vitamin C, folate, and fibre but also are rich sources of antioxidants that boost fertility in both men and women.
a) Avocado
According to studies, Avocados are so special when it comes to boosting fertility. Avocados are loaded with folic acid, unsaturated fats, and phytonutrients. It also contains vitamin K and potassium. All these factors help to boost fertility
How to eat it: You can have Avocados as dips, salads, sauces, as dressing, even as a frozen dessert. You can combine it with other fertility-boosting foods like yoghurt and lime juice, thereby doubling its effect.
b) Grapefruit/Oranges
Citrus fruits like oranges and grapefruits are a powerhouse of vitamin C. Grapefruits and oranges also contain polyamine- putrescine. According to some studies, the polyamine can potentially improve the quality of the egg and sperms.
How to eat it: Savor orange/ grapefruit slices as it is or juice it. You can add the citrus juice to smoothies as well. It can be a lovely piece of fruit salad.
c) Bananas
Bananas are loaded with potassium and vitamin B6. It is also an excellent source of folate. Banana is one of the important foods that help with female fertility. Banana helps in regulating reproductive hormones. Regular intake of banana helps to regulate the menstrual cycle.
How to eat it: You can eat a ripe banana as it is. You can also make yummy milkshake and smoothies as well.
d) Berries
Blueberries, strawberries, and raspberries are the richest source of antioxidants and phytonutrients. Antioxidants neutralize the free radicals in the body. Free radical can potentially damage both sperm and egg cells. Berries are also high in vitamin C and folic acid, which are vital for healthy fetal growth after conception.
How to eat it: You can simply snack on berries. Or, you cantop the oatmeal and yoghurt with berries. Try to go for organic berries as these groups of fruits are high in pesticide level.
e) Pomegranate
Pomegranates are loaded with antioxidants and hence can improve sperm quality. Pomegranates are also a rich source of minerals, vitamin C, vitamin K, and folate, that helps with fertility.
How to Eat It: Pomegranate alone makes a healthy snack. However, it is also a great topping for yoghurt, oatmeal, quinoa bowls and goes well with all sorts of salads.
2. Vegetables that boost fertility
Vegetables are full of essential nutrients and vitamins and some plant proteins. Intake of green vegetables as a part of pre-conception diet can improve overall health of an individual and reproductive health also improves. Some of the best vegetables known to boost fertility are
a) Tomatoes
Tomatoes come packed with lycopene, which can effectively boost the sperm quality in men. Studies claim that hot or cooked tomatoes can make the body absorb lycopene better.
Improved semen health and better sperm can increase your chances of making a baby by a good degree.
How to Eat It: You can eat tomato puree, or cook tomatoes whole and eat as a regular vegetable with other accompaniments.
b) Beetroot
Beetroots are rich in resveratrol and nitrates. Beets are famous for their quality of boosting blood flow to the uterus. This, in turn, helps with implantation. Drinking beetroot juice during IVF treatment is beneficial.
How to eat it: Beets are easy to cook. You can make beetroot soup, add to curries and salads and also you can just stir fry beet cubes and have it as a side dish with rice.
c) Sweet potatoes
Sweet potatoes are rich in calcium, iron, vitamin C, and vitamin A. It also contains beta-carotene that helps in regulating the menstrual cycle. It is an excellent course of complex carbohydrates which help to maintain optimum blood sugar level.
How to eat it: You can make Buddha bowl, sweet potato wedges, mashed sweet potatoes, you can also bake it or stir fry it in little oil.
d) Dark leafy greens
Spinach, kale, and other dark, leafy greens are great sources of iron, fibre, folate, and calcium. Iron is vital for regular periods. It also supports ovulation and healthy egg development.
How to eat it: There are countless ways to incorporate greens into your fertility diet. Steam it, or blanch or sauté it or make smoothies. You can also add them to salads. You can microwave kale to make kale chips.
e) Asparagus
Asparagus is a superfood as far as fertility is concerned. Asparagus is enriched with Vitamin K and folate. It has a considerable amount of vitamin, A, C, and B vitamin, thiamin. It is an incredible fertility booster. It also has considerable amounts of zinc and selenium, hence improve male fertility.
How to eat it: In spite of the strong smell, Asparagus is delicious when you roast it, grill it, or stir fry it. These waterless quick methods of cooking will save the remarkable nutritional content and antioxidant property of Asparagus.
3. Whole grains that boost fertility
Whole grains like Brown rice, amaranth, quinoa, whole wheat, whole barley whole oats, etc. are good for boosting fertility.
a) Quinoa
Quinoa is an amazing whole grain loaded with, zinc, and folic acid. Quinoa also provides essential amino acids without any potentially harmful additives. It is also rich in fibres and hence helps to regulate blood sugar levels and regularize the menstrual cycle.
It is also an amazing source of plant-based protein. Plant-based protein increases your odds of pregnancy significantly.
How to eat it: You can make quinoa vegetable pulao, upma, you can pressure cook quinoa, lentils, and other vegetables to make a special fertility Bisibelebath.
b) Beans and Lentils
Beans and lentils are an excellent source of iron, fibre, and folate. Fibre and folate play a vital role in regulating hormone levels. It is also a rich source of protein to rely on, especially for vegetarians. It helps with ovulation.
Moreover, Lentils contain high levels of a polyamine- called spermidine. Studies show spermidine stimulates sperm motility and increase the chances of fertilization.
How to Eat It: Swap meat with lentils or beans whenever possible. It goes well with salads, and you can prepare excellent soups with beans and lentils.
4. Seafood that boosts fertility
Studies claim that couples who have seafood regularly have better chances of conceiving than couples who do not have seafood. A seafood rich diet also makes couples feel intimate and increased sexual intercourse can help couples get pregnant faster.
a) Sardines
Sardine is loaded with protein, calcium, omega-3, and vitamin D. Sardines helps in regulating hormone levels, increase blood flow to the reproductive organs and decrease inflammation. It increase the number and mobility of sperms.
How to eat It: You can make curry, and also fry or grilled sardine.
b) Wild Salmon
Salmon is rich in omega-3s and highly beneficial to boost fertility. It is also an excellent source of selenium and vitamin D and hence helps to boost male fertility. Salmon also helps to reduce the surge of stress hormones.
How to Eat It: Opt for wild-caught salmon rather than farm-raised to avoid the threat of mercury contamination. You can go with any sort of cooking to prepare salmon. Roast it, grill it, fry it or curry it.
c) Oyster
Oysters boost fertility as they are packed with zinc, B12 vitamin, selenium. It also has a considerable amount of iron.
How to Eat It: You can shallow fry, roast or prepare curry with oyster. You can find many healthy recipes on the web.
5. Dry fruits and Nuts that boost fertility
Dry fruits and nuts are packed with antioxidants and omega-3 fatty acids, vitamin C and E, selenium and zinc, and folate. They can significantly benefit your reproductive health and improve sperm vitality, movement and decrease chromosomal abnormalities.
a) Walnuts
Walnuts are the only nuts that contain the omega-3 fatty acid, and alpha-linolenic acid (ALA). It also contain omega-6 fatty acid. Eating walnut helps to reduce the surge of stress hormones.
Intake of 75 grams of walnuts every day improves sperm quality. It is also loaded with antioxidants and has a significant amount of magnesium. Walnut helps to increase blood supply to the uterus, thereby boost fertility.
How to eat it: A small handful of walnuts make for a great afternoon snack. You can also add walnuts to chicken salad, oatmeal, or even sprinkle above ice cream.
b) Brazil nuts
Brazil nuts are loaded with selenium. Selenium is an antioxidant that improves fertility.
How to eat it: You can snack Brazil nuts or add or top them to other foods. Both raw and roasted forms are good to eat.
6. Seeds that boost fertility
Seeds are rich in folate and selenium and both of these provide an intrinsic boost to male and female infertility. Including seeds in your pre-conception diet can positively affect your chances of getting pregnant.
a) Sunflower seeds
By eating sunflower seeds, one can maintain optimum sperm count. It is also loaded with folate, selenium and omega – 6 fatty acids. It is also has significant amount of vitamin E
How to eat it: Sunflower seeds are a great snack on their own. Eat roasted, unsalted sunflower seed or sprinkle it in your salads. You can also add it to your smoothies and yoghurt.
b) Pumpkin seeds
Women who regularly consume pumpkin seeds are more likely to conceive without much trouble than those who did not consume it.
How to eat it: You can roast pumpkin seeds and add salt and pepper to make it taste better.
7. Dairy and poultry that boost fertility
a) Greek yoghurt
Greek yoghurt is an excellent fertility booster. It is an excellent source of calcium, protein, probiotics, and vitamin D. All these helps to improve ovulation, regulate periods, balance sex hormones, and, thereby, increase your odds to get pregnant.
How to eat it: Greek yoghurt is an excellent choice to give a fertility twist to your breakfast or lunch.
b) Mature cheese
Mature cheeses are cheeses that are aged six months or more. Mature cheeses, like cheddar and parmesan cheese, helps to improve sperm health. Mature cheeses are a rich source of polyamines. Polyamines are proteins found in plant and animal products
Studies show polyamines play a vital role in the reproductive system. It improves sperm and egg health, especially in aged couples.
How to eat it: Shred some cheese on the top of anything you like. However, coming to high-calorie food like cheese; moderation is the key.
c) Full fat dairy
Full fat is rich in saturated fat, which is beneficial for fertility. It’s also a powerhouse of the fat-soluble vitamins.
A study shows that women who ate full-fat dairy products more often experience ovulation issues compared to those who rely on low-fat dairy products.
Full-fat products included whole milk, ice cream, butter, cream cheese, and other cheeses.
How to eat it: Just swap skim milk with whole milk and low-fat yoghurt with full-fat yoghurt and so on. Again, moderation is the key!
d) Eggs
Eggs are loaded with iron, calcium, zinc, vitamin B6, folate, and vitamin B12. It is also loaded with vitamin A. Eggs are an economical source of lean protein. It is a pocket-friendly fertility food.
How to eat it: Eggs are exceptionally versatile. You can enjoy the way you like it. Hard-boiled, half-boiled, scrambled, poached, or fried