Diets high in unsaturated fats, whole grains, vegetables, and fish have been associated with improved fertility in both women and men. While current evidence on the role of dairy, alcohol, and caffeine is inconsistent, saturated fats, and sugar have been associated with poorer fertility outcomes in women and men.
According to Parents Magazine:
“For a fertility diet to improve egg quality, load your plate with fruit and veggies. A study by the Harvard School of Public Health, which comprised nearly 19,000 women, found a higher incidence of ovulatory disorder in those who consumed more trans fats, sugar from carbohydrates, and animal proteins. The antidote? Make sure half your plate at every meal is composed of fresh fruits and vegetables.”
Taking an antioxidant supplement or eating antioxidant-rich foods can improve fertility rates, especially among men with infertility. Some studies suggest that eating more calories at breakfast and fewer at your evening meal can improve fertility. To boost fertility levels, avoid foods high in trans fats.
Here are foods to incorporate into your diet to boost your fertility.
Beans and Lentils. Sunflower Seeds. Eating sunflower seeds is an easy way to help maintain proper sperm levels without making any huge dietary changes. Fruit. Avocados. Quinoa. Greek Yogurt and Cheeses. Salmon. Asparagus.
(Of course, Vegans would remove the salmon and cheese).
Ovulation usually happens about 14 days after the first day of your last period.
Eat healthy food. Give yourself a prenatal vitamin boost. Be mindful of changes in your body. Lose the booze to boost fertility. Ditch the smoking. Avoid excessive vigorous exercise.
While it won’t make you more fertile, it is crucial that women trying to conceive obtain 400 micrograms per day of folic acid from supplements (if considering taking any supplements, including folic acid, talk to your health care provider first) and include foods such as dark leafy green vegetables and fortified grains. Folic acid is needed to prevent neural tube defects. The neural tube develops into the brain and spine three to four weeks after conception, before most women even realize they’re pregnant.
For more information on foods for fertility and creating a personalized eating plan, consult a registered dietitian nutritionist.