Your journey to motherhood starts with what you nourish your body with. A healthy diet isn’t just about weight; it’s about building a strong foundation for conception and pregnancy. Think of it as your body’s pre-game prep, boosting fertility and getting ready for the amazing changes ahead.
Don’t wait until that positive test – start making positive food and lifestyle choices today. Understand the essential role of diet in fertility and explore 10 foods that increase fertility in a woman.
Importance of Diet in Fertility
Your dietary choices can play a crucial role in influencing your ability to conceive. Here are some of the reasons why a balanced diet is essential for fertility:
- A well-rounded and healthy diet ensures your body receives essential nutrients such as folic acid. This vitamin promotes healthy egg development, prevents birth defects, and reduces the risks of ovulatory infertility.
- Maintaining a healthy weight is essential for fertility. Both being underweight and overweight can lead to hormonal imbalances that hinder conception. A balanced diet helps achieve and sustain an optimal weight, thereby supporting fertility.
- A nutritious diet contributes to stress reduction, particularly affecting ovulation in women.
- For women with polycystic ovary syndrome (PCOS), a healthy diet helps manage insulin resistance, lowering the risk of diabetes and promoting regular menstrual cycles.
- Dietary choices can influence vaginal pH levels, with certain foods like yogurt and cranberries supporting a healthy balance. Maintaining proper pH creates an environment conducive to sperm survival and successful egg fertilization.
What to Eat to Increase Fertility in Females?
Here’s a list of foods that can increase fertility in females:
1. Omega-3 Fatty acids
Omega-3 fatty acids are crucial for female fertility. These “fabulous fats” are readily available in oily fish like mackerel, sardines, salmon, tuna, and herring. If fish isn’t your favorite, don’t worry. You can also find omega-3s in flaxseed, seaweed, chia seeds, pumpkin seeds, hemp seeds, walnuts, and enriched eggs (“omega” or “DHA” eggs).
These essential fats offer multiple benefits:
- Boost blood flow to your reproductive organs for improved conception chances.
- Regulate crucial hormones for ovulation and overall reproductive health.
- Enhance egg quality and delay aging, leading to better embryos.
- Support the vital development of your baby’s nervous system.
Incorporating omega-3-rich foods into your diet can naturally boost your fertility and increase your chances of getting pregnant. So, feel free to top your meal with some “fabulous fats”!
2. Plant Protein
Women trying to conceive can benefit from incorporating more vegetable protein into their diet. A study suggests that a higher intake of vegetable protein has been linked to more than 50% lower risk of ovulatory infertility, which is a common cause of difficulty in getting pregnant.
Vegetable protein is primarily found in:
- Beans and legumes: lentils, chickpeas, kidney beans, black beans, etc.
- Ancient grains: quinoa, amaranth, buckwheat, etc.
- Nuts and seeds: almonds, cashews, walnuts, peanuts, sunflower seeds, pumpkin seeds, etc.
- Vegetables (smaller quantities): leafy green vegetables, broccoli, asparagus, brussels sprouts, etc.
While vegetable protein is a fantastic way to enhance fertility, you can still enjoy animal protein as part of a balanced diet. However, it’s essential to limit the amount and frequency of animal protein consumption, as research suggests that high intake can negatively impact fertility.
Always consult your doctor or a registered dietitian before making significant changes to your diet, especially if you are trying to conceive.
3. Folate
Folate, also known as folic acid, is a crucial B vitamin that supports your well-being. It fuels cell metabolism, promotes healthy cell formation, and can even help your body combat the negative effects of stress, improving fertility. An adequate amount of this vitamin is essential during the early stages of pregnancy since it supports the healthy development of your baby and prevents neural tube defects like spina bifida and anencephaly.
Some excellent fertility-promoting foods rich in folate include:
- Dark leafy greens (broccoli, kale, and Brussels sprouts)
- Asparagus
- Legumes (beans, lentils, and chickpeas)
- Beets
- Citrus fruits (oranges, grapefruits, and lemons)
- Nuts (almonds, walnuts, and cashews)
- Fortified cereals and breads
If you struggle to get enough folate from your diet, consider taking a folic acid supplement. However, consult your doctor before starting any new supplements, especially if you have any underlying health conditions.
4. Vitamin D
The “sunshine vitamin,” vitamin D, is essential for conception. It boosts immunity, regulates hormones, and fights inflammation, all of which can improve ovulation, hormonal balance, and insulin resistance.
While sunlight is the primary source of vitamin D, it’s not always possible or safe. Consider adding these vitamin D-rich foods to your diet:
- Fatty fish (trout, salmon)
- Mushrooms (UV-treated)
- Sardines
- Egg yolks
- Cheese
- Chicken breast
- Fortified foods
- Some milk and cereals
You can also consider taking a daily supplement, especially during conception and pregnancy, to ensure optimal levels.
5. Antioxidants
Antioxidants are the body’s guardians, protecting cells from harmful oxidative stress. This stress can lead to damage, premature aging, and inflammation throughout the body, potentially affecting even the reproductive system.
These mighty warriors are found in a variety of foods, including:
- Vitamin C: Oranges, strawberries, kiwi, bell peppers, broccoli
- Vitamin E: Almonds, sunflower seeds, spinach, avocados
- Beta-carotene: Carrots, sweet potatoes, butternut squash, kale, spinach
- Lutein: Spinach, kale, collard greens, eggs
So, load up on these healthy and delicious foods to boost your antioxidant intake and support overall well-being.
6. Complex Carbohydrates
Choosing foods with a low glycaemic index (GI) can significantly impact your well-being. Unlike simple carbohydrates found in white bread, sugary treats, and white potatoes, low-GI foods offer numerous benefits:
- Releases energy slowly and prevents blood sugar spikes and crashes
- Promotes stable insulin levels
- Reduces your risk of getting Type 2 diabetes
- Lowers your risk of developing heart disease and high blood pressure
- Maintains a healthy weight
- Boosts your chances of conception
Examples of Low GI Foods:
- Whole grains: Brown rice, quinoa, oats, whole-wheat bread
- Beans and legumes: Lentils, chickpeas, kidney beans
- Non-starchy vegetables: Broccoli, spinach, carrots, green beans
- Starchy vegetables: Sweet potato
- Fruits: Apples, berries, oranges, grapefruits
So, ditch the sugar-rich treats and refined carbs and consume low-GI foods for a healthier body.
7. Fiber
Fiber isn’t just good for digestion but helps maintain hormonal balance and blood sugar levels.
A study shows that soluble fiber, abundant in avocados, sweet potatoes, oats, and fruits, may help keep estrogen and progesterone levels in check. Another study found that increasing cereal fiber intake by 10 grams daily significantly reduced the risk of ovulatory infertility in women over 32 years old by 44%, further highlighting the potential benefits of fiber for hormonal health.
Incorporate these high-fiber foods into your diet:
- Whole grains: brown rice, oats, quinoa, and whole wheat bread and pasta
- Fruits: apples, berries, pears, bananas, oranges
- Vegetables: broccoli, carrots, spinach, brussels sprouts
- Beans: lentils, chickpeas, kidney beans, black beans
However, it’s best to consult your doctor to determine your fiber needs. They can guide you on the appropriate amount of fiber based on your overall health and diet.
8. High-Fat Dairy
Research suggests that opting for high-fat dairy over low-fat might benefit your fertility. A study even found that women who enjoyed at least one serving of full-fat dairy daily had a 27% lower risk of infertility.
So, consider replacing one low-fat dairy serving per day with high-fat options, such as:
- Whole milk
- Full-fat yogurt
- Creamy cheese
- Butter or ghee
- Whipped cream
Remember, balance is key. While high-fat dairy can offer fertility benefits, it’s crucial to maintain a healthy overall diet. Consult your doctor or a registered dietitian for personalized advice that’s right for you.
9. Iron
An insufficient supply of iron has been associated with anovulation, a condition where eggs are not released. A study suggests iron supplements and plant-based iron (non-heme) might help prevent this type of infertility in women.
To keep your levels up and support healthy ovulation, prioritize iron-rich foods, including:
- Shellfish (clams, oysters, and mussels)
- Nuts and seeds (pumpkin seeds, sunflower seeds, pine nuts, and cashews)
- Dark leafy greens (spinach, kale, collard greens, and Swiss chard)
- Legumes (lentils, chickpeas, and peas)
- Tofu and soy products
- Dried fruits (apricots, raisins, and prunes)
- Fortified cereals
If you have concerns about your iron intake, talk to your doctor about incorporating iron-rich foods or supplements into your diet.
10. Choline
Choline, an essential nutrient for healthy brain and nerve functions, plays a crucial role in female fertility. It improves ovarian function, manages endocrine disorders like PCOS, and promotes your baby’s development, protecting them from certain birth defects.
Choline is found in various foods, including:
- Eggs
- Liver (in moderation)
- Chicken
- Turkey
- Salmon
- Broccoli
- Brussels sprouts
- Legumes
Including choline-rich foods in your diet can contribute to overall fertility and support the healthy development of your baby.
What Not to Eat to Boost Fertility?
Now that you know what to eat to boost fertility, let’s focus on things you should stay away from while conceiving:
1. Caffeine
Found in coffee, tea, energy drinks, chocolate, and some medications, caffeine disrupts nutrient absorption and raises miscarriage risks and pregnancy complications. Limit or avoid caffeine; consult a doctor about safe amounts during pregnancy.
2. Alcohol
Alcohol can reduce fertility, increasing the risk of miscarriage and birth defects. Additionally, alcohol can disrupt hormone balance and women’s menstrual cycles, making it difficult for them to conceive.
3. Processed Foods
Packed with unhealthy fats, salt, and sugar, processed foods can cause inflammation in the body, which can hinder conception. Stick to whole, unprocessed foods like fruits, veggies, lean protein, and whole grains since they reduce obesity risk and provide essential elements for a healthy pregnancy.
4. High-Mercury Fish
Avoid mercury-rich fish, such as sharks, swordfish, king mackerel, and tilefish, as they can damage growing brains and nerve systems and are particularly harmful during pregnancy. Choose low-mercury options like shrimp, pollock, or salmon (up to 12 ounces/week).
5. Unhealthy Fats
Trans fats (in processed foods), saturated fats (in animal products), and omega-6 fatty acids (in certain vegetable oils) contribute to inflammation and fertility issues. Replace them with healthy fats from olive oil, avocados, nuts, and seeds.
6. High-sugar Drinks and Soda
Sugary foods and drinks lower fertility, cause inflammation, age internal organs, and may reduce the success rates of In-vitro fertilization (IVF). Limit intake to enhance chances of conception.
Take Away
A healthy diet and lifestyle are your partners when it comes to conceiving. They create a strong foundation for you and your future baby. So, focus on eating the nutrient-rich foods that increase fertility in the woman and avoid foods that lack nutrition.
However, do not stress over restrictive diets. Instead, focus on a balanced approach that makes you feel good, inside and out.
Begin by making small, positive changes today, like including colorful fruits, whole grains, and vegetable proteins in your meals. And remember, you’re not alone. Talk to your healthcare team – they’re here to support you on your journey to get pregnant.
