Can Eating Certain Foods Really Boost Your Fertility? The answer is yes. It's important to remember that there is no magic diet that will result in pregnancy, but food choices and lifestyle have a significant impact on the reproductive health of women and men.
The foods you eat, along with other factors like lifestyle and stress levels, can boost fertility and promote ovulation through their impact on your gut, blood flow, hormone levels and your overall health.
Here are 10 foods to include in your diet to boost your fertility in order to get pregnant
1. Beans and Lentils
Beans and lentils are high in fiber and protein, which may help improve ovulation. Studies have shown that replacing animal protein with plant sources of protein can reduce the risk of ovulatory infertility. These two legumes are also an excellent source of folic acid, an essential component that facilitates conception and contributes to the healthy development of the embryo.
2. Sunflower Seeds
Eating sunflower seeds is an easy way to help maintain proper sperm levels without making significant dietary changes. Roasted, unsalted sunflower seeds are rich in vitamin E, an essential nutrient that increases sperm count and motility. Sunflower seeds also offer substantial amounts of zinc, folic acid and selenium, all of which are powerful fertility nutrients.
3. Berries
Antioxidant rich foods like fruits and berries are rich in vitamin C and folic acid, which supports healthy fetal growth after conception. Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two compounds that significantly improve fertility in both men and women. This study showed that women who consumed a lot of fruit had a significantly reduced risk of infertility.
4. Avocado
Avocados are full of vitamin K, potassium and folate which help your body in many ways: vitamin absorption, blood pressure regulation and more! They're also made up of monounsaturated fats (healthy fats) which offer tons of dietary fiber and folic acid, which we know are essential during early pregnancy.
5. Quinoa
Quinoa is an incredible whole grain because not only is it carb free, but it's also a perfect source of protein, zinc, and folic acid. Together, these components provide a robust prenatal protection plan, while maintaining healthy fetal growth once the pregnancy is complete. Not to mention that quinoa provides you with all the essential amino acids that meat products offer without any potentially harmful additives.
6. Greek Yogurt and Cheeses
Fatty foods are great for boosting fertility. Greek yogurt and cheese contain calcium, probiotics, and vitamin D, all of which help improve ovulation. Additionally, you will receive an adequate amount of protein from each food, boosting your chances of a successful pregnancy through more accurate ovulation cycles.
7. Salmon
To pile on more of these healthy fats, salmon offers tons of protein and valuable omega-3s that improve fetal development throughout pregnancy. Men can also benefit from consuming salmon for its high levels of vitamin D and selenium, two compounds that increase sperm levels and improve one's overall health. Remember, it's best to buy wild salmon to reduce mercury, which can be harmful to pregnancy if you consume too much. To be safe, limit your salmon consumption to once or twice a week.
8. Asparagus
Asparagus is a powerhouse food with incredible benefits for those trying to get pregnant. Studies show that eating a cup of boiled asparagus will provide you with more than 60% of your recommended daily value of folate, refill your daily value of vitamin K, and boost your reproductive health with more than 20% of vitamins A, C, and B. It also contains substantial amounts of zinc and selenium, so men should also incorporate asparagus into their diet!
9. Nuts
Nuts are full of omega-3 and omega-6 that help your body maintain healthy brain function and regulate hormones. Research also shows that men who eat nuts regularly will experience improved sperm health, resulting in better motility, quantity and morphology.
10. Egg Yolk
Most people ditch the egg yolk to cut calories, but yolks contain essential vitamin B and omega-3s. Yolks also contain folic acid which helps the body create red blood cells and maintain embryo development after conception.
Conclusion
Making healthy choices and changes during your fertility journey can reduce your stress levels and provide some control during a time when circumstances can often feel overwhelming.
Although these 10 foods are recommended as a natural way to increase your fertility, we encourage you to practice balance in your diet. Extreme restrictions or punishing yourself for the occasional indulgence in a bowl of ice cream or a slice of pizza are not beneficial for your mind or body on this journey!
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