Deciding to start or expand your family is a big step. Consuming the right kinds of food can help guide you in the proper direction.
Here’s everything you and your partner need to know about the kinds of food you should eat and avoid to boost your chances of conceiving.
Why is diet important for fertility?
What you consume directly influences your hormone levels, which are crucial for regular ovulation and sperm production, as well as the quality of your sperm or eggs.
When you take the right kinds of food, you’re taking the necessary nutrients that can improve your reproductive health, which then enhances your chances of conceiving.
What nutrients are crucial for improving fertility?
Here are some of the most common nutrients that can help improve your fertility.
1. Folic acid
Vitamin B9, also called folate or folic acid, helps in DNA synthesis and cell division. By enhancing sperm and egg quality, which is crucial for fetal development. It can also help reduce the risk of birth defects.
2. Omega-3 fatty acids
In general, omega-3 fatty acids help to enhance blood flow to the reproductive organs, reduce stress and boost your mood. In particular, the omega-3 fatty acids found in fish oil like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have several mechanisms by which they can improve fertility in both men and women.
Here are several ways that omega-3 fatty acids can help women:
- Regulating hormones by increasing the production of progesterone, a hormone critical for maintaining pregnancy
- Improving uterine health with its anti-inflammatory properties
- Enhancing the quality of the egg’s cellular environment
For men, consuming omega-3 fatty acids can help with the following:
- Making sperm more flexible and improving its motility
- Reducing inflammation and improving sperm quality
- Balancing hormone production, including testosterone
3. Iron
Here are different ways that iron can help in boosting fertility, especially in women, since it can help in:
- Preventing anemia, which is linked to issues like irregular ovulation and poor egg health
- Preventing ovulatory infertility
- Supporting energy production at the cellular level
- Boosting immune function to fight infections that might otherwise impact fertility
4. Zinc
Zinc is a vital mineral that plays several crucial roles in both male and female reproductive health.
Here are the benefits of consuming zinc in improving fertility for women:
- Helping to trigger regular menstrual cycles and ensuring ovulation
- Contributing to egg maturation and its readiness for fertilization
- Supports normal growth and development, especially in the early stages of the embryo
For men, regular zinc intake can help in:
- Improving sperm quality
- Regulating testosterone levels, which is essential for sperm production
- Protecting the sperm against oxidative damage caused by free radicals
5. Selenium
As a trace mineral, selenium plays a critical role in maintaining your overall health, including reproductive health. It functions primarily as an antioxidant, which helps to protect cells from oxidative stress that can damage cell structures, including DNA.
Here are ways as to how selenium can improve fertility for women:
- Helping to maintain healthy ovarian follicular fluid, which nourishes the developing eggs
- Supporting the conversion of thyroid hormones into their active forms, which help to regulate metabolic and reproductive processes
- Reducing the risk of miscarriage by helping to reduce inflammation and oxidative stress
In men, having adequate selenium levels can help in:
- Improving sperm motility
- Contributing to the structural integrity of spermatozoa
- Supporting the production of testosterone
Which foods should be included in a fertility-boosting diet?
The Mediterranean diet is widely regarded as one of the healthiest dietary patterns and has been associated with various health benefits, including improved fertility for both men and women.
It’s a fertility-boosting diet that includes foods rich in key nutrients essential for reproductive health, including the following:
- Leafy greens. These are a great source of folic acid. Common leafy greens include spinach and kale.
- Fatty fish. Fish, like salmon, mackerel and sardines, are abundant in omega-3 fatty acids, which are crucial for embryo development and pregnancy health.
- Whole grains. Grains, including quinoa, brown rice and oats, contribute to maintaining balanced insulin levels, which are helpful for hormonal balance and regular ovulation.
- Nuts and seeds. Almonds, walnuts and pumpkin seeds are excellent sources of vitamin E and zinc, both of which can improve fertility outcomes.
What foods should be avoided to enhance fertility?
It’s wise to avoid certain foods that can negatively impact your reproductive health. These include:
- Processed meats. These kinds of meats, although tasty and convenient, are known for their harmful additives and preservatives that can negatively impact sperm quality and overall fertility.
- High-mercury fish. Fish that have high mercury content, such as shark and swordfish, should be limited due to their potential to cause developmental delays in your offspring.
- Sugary snacks and beverages. Reduce your consumption of these kinds of food to maintain insulin sensitivity, which is crucial for hormonal balance and ovulation.
- Excessive caffeine. Consuming excessive caffeine from coffee, tea and energy drinks is linked to an increased risk of miscarriage.
How does body weight impact fertility and how can diet help?
Being obese or underweight is linked to fertility issues.
Obesity can decrease sperm count and quality in men and lead to ovulatory disorders in women.
Meanwhile, being underweight can also disrupt ovulation and make conception more challenging.
Maintain an optimal body weight by consuming a balanced diet that’s rich in:
- Whole foods
- Vegetables
- Lean proteins
- Whole grains
Are there any specific dietary recommendations for men to improve fertility?
If you’re a man, consume foods that are rich in antioxidants, vitamin D and calcium. These include the following:
- Berries
- Nuts
- Green leafy vegetables
- Dairy products
- Fish
- Egg yolks
How can couples synchronize their diet for better fertility outcomes?
When planning meals, make sure that you and your partner are consuming a balanced diet of essential nutrients.
Also, encourage each other to avoid foods that are known to negatively impact fertility. By creating a supportive environment that prioritizes your goal of conceiving a child, you’re also fostering healthier eating habits.
What are some common myths about diet and fertility?
Several myths surround the relationship between diet and fertility, which can be confusing.
These myths include:
- Superfoods can guarantee pregnancy. Rather than consuming individual foods, fertility is influenced by overall dietary patterns and a balanced intake of nutrients.
- Only women’s diet matters for fertility. Male fertility, including sperm quality and count, is also significantly impacted by diet.
- Eating pineapple improves implantation. There’s a popular belief that pineapple, especially the core, can aid in embryo implantation due to its bromelain content, which is thought to have anti-inflammatory properties. However, there’s no scientific evidence to support the claim that eating pineapple directly influences implantation success.
Frequently asked questions
What dietary practices enhance fertility in women?
Incorporating whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables can enhance fertility in women. Avoiding processed foods and limiting caffeine and alcohol intake are also beneficial.
How does diet impact male fertility?
Diet impacts male fertility primarily through sperm quality. Foods rich in antioxidants, such as fruits and vegetables, improve sperm health. Also, zinc and selenium, which are found in nuts and seeds, are crucial for optimal male fertility.
Can specific nutrients improve fertility?
Yes, specific nutrients like folic acid, omega-3 fatty acids, zinc and selenium are known to improve fertility. Folic acid is especially important for preventing birth defects and enhancing fertility in both genders.
Is there a link between body weight and fertility?
Yes, a link exists between body weight and fertility. Being significantly underweight or overweight can disrupt hormone levels, which can lead to irregular menstrual cycles and decreased sperm quality.
How does the Mediterranean diet affect fertility?
The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been associated with improved fertility. This diet supports hormonal balance and better reproductive health in both men and women.
Key takeaway
When you and your partner make decide to start to conceive, consuming a balanced and nutrient-rich diet can enhance your fertility. Incorporate foods that are high in essential nutrients such as folic acid, omega-3 fatty acids, zinc, and selenium, to improve your reproductive health. At the same time, avoid foods like processed meats and high-mercury fish.
Aside from nutrition, maximize your chances of getting pregnant by tracking your ovulation cycle with reliable at-home ovulation tests available on our website.
