If you’re concerned about your fertility or you’re trying to conceive without success the first thing to do is schedule an appointment with your doctor. And the very next thing? Take a look at your diet. Before you load up your plate today be mindful of what you put on it. Here we take a look at the role diet and nutrition play in healthy fertility and appraise you of the essential foods that improve your odds of successful pregnancy.
The Lowdown
The adage “you are what you eat” is proving true these days. If you consume empty calories, ultra-processed and fast food, and very few fruits and vegetables, you will eventually pay the price. You may develop heart disease, hypertension, diabetes, or even cancer by consuming these foods long-term. If eating the wrong foods can wreak that kind of havoc on your body, then there’s no doubt what you eat affects your fertility in some ways. Here are some things to keep in mind on your journey.
What Not to Eat
So, before we delve into what you should eat, let’s take a look at the food that’s proven negative for your fertility. According to a report from the NIH, foods that are high in trans-fats like processed foods such as commercially made cookies, chips, crackers, cakes, pies, and donuts. Some frozen entrees and pizzas also contain high amounts of trans fats.
Read your labels before you put these items in your grocery cart. Margarine, shortening, non-dairy creamers, processed vegetable oils, and fried foods all contain some degree of trans fats. If you can’t avoid these foods then please perform your due diligence and research the nutrition breakdown of your favorite foods.
Red meat, fatty meat, and sugar may also impact your fertility. Aim to stay away from fast foods and processed deli meats. While trying to conceive, either naturally or via fertility treatment, please cut down or avoid alcohol, caffeine, and recreational drugs. And, by the way, this nutrition advice regarding fertility health applies to both men and women.
The 5 Best Diet Essentials for Fertility
One of the best diets around, to improve your fertility or simply make for a healthier you is the Mediterranean Diet. More lifestyle than diet for weight loss, etc., the Mediterranean diet focuses on whole foods like fruits, vegetables, whole grains, legumes, fatty fish (for the Omegas), and full-fat dairy. Here’s how you benefit from following this type of diet.
1. Increase Your Iron and Folic Acid
When you’re trying to conceive, you need an adequate intake of iron and folic acid for your fertility health and also to sustain the pregnancy. You can supplement your diet with a prenatal vitamin if you like, but make sure your diet is your first line of defense. Here are some foods that improve your fertility and you should consume regularly.
Iron-Rich Foods
- Eggs
- Beans
- Peas
- Lentils
- Tofu
- Low-Fat Poultry
- Fish (always check with your doctor first as some fish pose a risk to your health)
- Nuts
- Lean red meat (no more than once per week; less if possible)
- Spinach
- Kale
- Chard
- Broccoli
Foods Rich in Folic Acid
- Dark Leafy Greens
- Whole Grains
- Lentils
- Nuts
- Seeds
- Citrus
- Papaya
- Grapes
- Bananas
- Berries
- Cantaloupe
- Bell Peppers
- Avocados
- Rice
- Fortified Cereals
2. Eat Healthy Fats for Fertility
Healthy fats like Omega-3s polyunsaturated and monounsaturated fats like those from avocados and nuts help in many ways. They reduce inflammation, regulate hormone production, aid in balancing hormones, and increase blood flow to your reproductive organs. Increased circulation to your ovaries helps promote regular ovulation. Here are some ways to get these superfood fats in your diet.
- Seafood rich in Omega 3s like salmon, mackerel, trout, and tuna (again, please verify with your doctor)
- Flaxseed oil
- Soybean oil
- Avocado oil
- Olive oil
- Oatmeal
- Brown Rice
- Bulgur
- Rye
3. Make Sure You Get Enough Protein
Your body is like a machine and needs the right kind of energy to function. One of the more important building blocks for healthy reproductive function is protein. But not just any protein. For those consuming a plant-based diet, or mostly plant-based it’s essential to source your protein from beans, legumes, tofu, seitan, and tempeh. Nuts, nut butter, and seeds are also great sources of protein.
If you eat an omnivore’s diet, which includes animal sources of protein, focus on lean meats, eggs, and fish. Turkey, chicken, and pork are healthier protein sources for meat-eaters than red meat. These protein-rich foods also supply iron and zinc which are essential for healthy fertility and healthy pregnancy.
4. Complex Carbs for Fiber
Fiber balances blood sugar which helps regulate hormones. The best fiber comes from naturally fiber-rich whole grains, beans, legumes, vegetables, and fruit. Opt for whole-grain breads, oatmeal, amaranth, millet, and protein-packed quinoa. The less processed the more nutrients you’ll gain.
5. Opt for High-Fat Dairy Over Low Fat Dairy for Optimum Fertility
Some studies report a link between the consumption of low-fat dairy foods like yogurt, cottage cheese, and other milk products and ovulatory issues. Dairy that’s high in fat also contains fat-soluble vitamins connected to healthy fertility, such as vitamins A, D, E, K, and K2. Consider swapping just one of your servings of low-fat dairy for a high-fat alternative and boost your fertility health.
Lifestyle Changes Help Too
Nutrition, lifestyle, and fertility go hand-in-hand, so work on your stress through meditation, journaling, exercise, or speaking with a therapist. Infertility is a stressful and overwhelming diagnosis. When you’re undergoing treatment for infertility and trying to conceive via assisted reproductive technology, you’ll experience stress, to be sure.
Glendale, Pasadena, Eagle Rock, or Surrounding Area? We Can Help
For more on how you can boost your fertility health through diet before you begin IVF in Glendale and surrounding areas please contact LA IVF today.
