Fertility

What to Eat to Boost Fertility

Eloise Edington | 7 Jun 2021

There are many dos and don’ts when it comes to nutrition during pregnancy, but what about when you’re trying to conceive? What are the best fertility boosting foods? Sometimes, it isn’t as simple as paying attention to a woman’s menstrual cycle, since bodily functions and overall health also play a part in fertility. As with all body systems, the reproductive system also benefits from a healthy lifestyle, and this discussion shows that nutrition can greatly help enhance your fertility. With that, here are a few snacks that can help boost fertility.

Words by Alessa Ford

1. Citrus Fruits

Citrus fruits are great sources of Vitamin C, which helps facilitate the release of eggs from ovaries. But they’re also packed with folate, a B vitamin that helps regulate ovulation and create a healthy environment for eggs. Grapefruits and oranges, in particular, contain putrescine, a polyamine connected to potentially improving egg and semen health / quality. But aside from the aforementioned fruits, you can also eat some servings of other citrus fruits, such as oranges, clementines, and kiwi.

2. Whole Fat Dairy

Fat-free and low-fat dairy products have been marketed as healthier substitutes for whole fat dairy. However, this feature suggests having a balance of consuming fat-free, low-fat, and whole fat dairy products. It is possible that avoiding whole fat can be detrimental to the health of some individuals, including those who want to boost their fertility. Greek yogurt, in particular, is a superfood that contains a lot of other nutrients, such as protein and calcium. Bodies need fat in order to improve fertility, and whole fat gives you fat-soluble vitamins like Vitamin A, E, D, and K. Vitamin D is especially helpful as it helps mature ovary follicles, regulate menstrual cycles, and balance sex hormones.

3. Berries

Blueberries, cranberries and raspberries are high in folate, vitamin C, and fibre. They’re also rich in antioxidants and anti-inflammatory phytonutrients — both of which help reduce damage to reproductive cells that are caused by environmental toxins and free radicals in the body.

4. Quinoa

Quinoa has the ability to control blood sugar levels and weight due to its high fibre content. Too much fluctuation in insulin and blood sugar levels can lead to diabetes and insulin resistance, and this can negatively affect fertility. By keeping blood sugar levels and your weight under control, quinoa consequently helps keep a hormonal balance too. Contrary to other foods on this list, you’ll need just a bit more effort and preparation to eat this. However, it’s a versatile food that you can eat with fruits and berries, perfect for a mid-day snack. This article shows how quick and easy it is to prepare too, using modern rice cookers that now have settings that can cook any kind of grain aside from quinoa.

5. Bananas

Bananas are loaded with Vitamin B6, which helps regulate menstrual cycles and improve sperm and egg quality. They’re an excellent source of fibre as well. Aside from that, it helps you achieve and maintain a good weight. After all, obesity also makes it harder to conceive.

6. Avocados

Avocados are important before, during and after pregnancy. These studies show that avocados contain many nutrients important to prenatal, natal and neonatal health — such as Vitamin A, B6, B12, D, folate, iodine, and iron, among many others. Avocados also help your body absorb nutrients more effectively, so they’re definitely something you should consider incorporating into your diet. There are many other snacks you can take to help boost your fertility. Don’t be afraid to get creative with your snacks! You can also try this recipe to get inspired with ideas on how to cook or bake fertility-friendly ingredients.

We hope this has given you some inspiration for foods that help and boost fertility.