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Fertility Diet: The Best Foods to Increase Fertility

A variety of factors impact your ability to conceive and carry a baby to term. Both lifestyle and nutritional choices contribute to your overall reproductive health. Here, we explore popular foods and dietary supplements for enhancing fertility.

Fertility diet

Foods high in unsaturated fat

Healthy fats, such as those found in avocados and nuts, are incredibly beneficial for your fertility, as well as for a growing baby. 

Since the human brain consists mostly of fatty tissues, getting your fill of omega-3s will aid in your little one’s brain development. For a mom-to-be, however, “good fats” naturally fight inflammation and increase insulin sensitivity, both of which are essential to embryo implantation. 

Other advantages of getting enough of these healthy fats include relief from muscle soreness experienced during pregnancy and a lowered risk of gestational diabetes and hypertension.

Whole grains

Next on the list of foods to increase fertility? Whole grains. They provide energy and have to be slowly digested by your body, which helps regulate blood sugar to prevent spikes and crashes. Quinoa, millet, buckwheat, spelt, and brown rice all excel at this, which is why they’re considered “slow carbs.” 

Furthermore, whole grains are a wonderful source of B vitamins, which heal your body and boost liver health. B9 (folic acid), on the other hand, is critical to the development of your baby’s brain, spinal cord, and nervous system.

Whole grains provide energy and have to be slowly digested by your body, which helps regulate blood sugar to prevent spikes and crashes.

If you’re still in the process of trying to conceive, the extra fiber found in whole grains eases digestion and keeps things running smoothly. Inversely, rapidly digested carbs like refined sugar and white bread could actually hinder your ability to conceive in addition to causing reduced insulin sensitivity, which can lead to irregular menstrual cycles and make it more difficult to calculate your fertile days.

Vegetables

Nutritionists tell you to “eat the rainbow” for good reason. Different colored vegetables contain different vitamins and minerals that your body requires to maintain ovulation cycles and release healthy eggs. And once you become pregnant, the fetus will rely on these same vital nutrients to grow and thrive.

Vegetables are among some of the most popular foods to increase fertility

Green, leafy vegetables deliver antioxidants — compounds that eliminate free radicals from your body. Free radicals attack healthy cells, weaken your immune system, and have been known to cause cancer. Incorporate plenty of folate-rich spinach, romaine, arugula, and broccoli into your diet to boost ovulation.

Green, leafy vegetables deliver antioxidants — compounds that eliminate free radicals from your body. Free radicals attack healthy cells, weaken your immune system, and have been known to cause cancer.

During pregnancy, your body needs more iron than usual due to an increased blood supply. Most women don’t get enough iron each day. Ward off anemia and improve oxygen circulation throughout your body by eating beans, pumpkins, tomatoes, and beets.

Lastly, yellow, red, and orange veggies help foster healthy reproduction and viable implantation because they’re loaded with vitamin C and vitamin E. 

Fish

Naturally high in lean protein and low in saturated fat, fish should be a welcome addition to any meal for people who eat meat. Fatty fish such as salmon, mackerel, and cod offer omega-3 fatty acids, a compound your body doesn’t produce on its own. They’re among some of the most popular foods to increase fertility, as they encourage blood flow to your reproductive organs.

Fatty fish such as salmon, mackerel, and cod offer omega-3 fatty acids, a compound your body doesn’t produce on its own. Fish and other kinds of seafood also strengthen your muscles and repair damaged tissues.

Fish and other kinds of seafood also strengthen your muscles and repair damaged tissues. In fact, studies show that both men and women who ate at least two 4-ounce portions of seafood each week had a much better chance of conceiving quickly.

On top of that, oysters are packed with zinc, which balances free radicals and ups your chances of producing quality eggs.

Plant-based proteins

Consuming a high-protein diet (i.e., one gram for every two pounds of body weight) each day makes successful (and swift) conception more likely. 

Unlike animal proteins, plant-based protein sources don’t contain unhealthy, saturated fats. While trying to conceive, opt for tofu, beans, and other legumes, all of which help regulate ovulation and egg production. Swap out at least one portion of red meat each day for a plant-based product to reduce saturated fat intake and increase fertility.

Full-fat dairy

Full-fat dairy is a great food to increase fertility

A great deal of research has demonstrated that women who eat full-fat dairy, rather than skim or reduced-fat, are likelier to get pregnant. And aside from its benefits for a growing baby, just a little bit of full-fat dairy goes a long way. This means temporarily replacing your low-fat milk, butter, cheese, and yogurt shouldn’t add too many calories to your diet.

Multivitamins

If you’re pregnant or actively trying to conceive, your doctor may have suggested taking a prenatal vitamin that contains folic acid (also known as B9 or folate). Folic acid is crucial to the development of your baby’s spinal cord and nervous system, especially during the first six weeks of pregnancy. And since you may not realize you’re pregnant right away, it’s wise to incorporate a prenatal supplement now. However, it’s important to always consult your doctor before taking any new supplements. 

If you’re pregnant or actively trying to conceive, your doctor may have suggested taking a prenatal vitamin that contains folic acid (also known as B9 or folate).

Experts recommend eating a well-balanced diet to improve your chances of getting pregnant faster and having a viable embryo. The healthy habits you develop now will also serve both you and your baby well throughout the course of your pregnancy.

https://natural-fertility-info.com/whole-grains.html

https://www.health.harvard.edu/diseases-and-conditions/follow-fertility-diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6079277/

https://www.ncbi.nlm.nih.gov/pubmed/17978119

https://www.livescience.com/62660-seafood-diet-fertility.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3066040/

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