Fertility is the ability to produce a child. Men who are fertile are able to father children and fertile women are able to get pregnant and carry their baby to full term. Many women dream of becoming mothers but few think about infertility until it affects them. A fertility diet is a great way to boost your chances of having a baby. Following a fertility diet can help regulate and balance reproductive hormones, which are important for optimum fertility. Without proper nutrition, your fertility potential decreases and complications can occur during pregnancy. There are studies which show that a fertility diet can improve your chances of getting pregnant and have a healthy baby.
Get Enough Iron
Women who have enough iron have a higher fertility rate than women who are deficient in this nutrient. Iron helps to transport oxygen in the blood and regulates cell growth and development. It also helps with the development of your baby during pregnancy. It is an important mineral that is needed in higher amounts during pregnancy. The recommended daily intake for pregnant women is 27mg per day. Make sure you eat plenty of iron rich foods such as green leafy vegetables, lean red meat, legumes, eggs, fish, and whole-grains.
Dark Leafy Vegetables
In order to get pregnant, eat more dark leafy vegetables. Dark leafy vegetables are packed with minerals, antioxidants and vitamins essential to healthy fertility. When five percent of total calories eaten come from vegetable protein instead of animal, the risk of ovulatory infertility drops by more than 50 percent. Vegetables are also a great way to increase your fiber intake. Focus on vegetables such as cabbage, kale, spinach, broccoli, and brussels sprouts. A fertility diet should be as fresh as possible and organic wherever possible.
Protein is very important for women before and during pregnancy. Make sure your protein is high-quality, lean, and without saturated fats. Your daily intake of protein, should come from plant-based and non-processed animal protein. Fish, beans and eggs are a great source of protein during pregnancy. Grass Fed meats are another great source of protein that is low in saturated fats and contains essential fatty acids. Remember, pregnancy is the one time in your life when your eating habits directly affect another person.
What to Avoid?
If you are pregnant or trying to conceive, you should avoid drinking alcohol, smoking cigarettes, and taking drugs. Drinking alcohol can reduce fertility in both men and women. Both you and your partner should quit smoking if you want to get pregnant. Studies have shown that fertility rates can improve after one year of quitting. You should also avoid processed or refined foods that have little nutritional value. Good nutrition is essential for optimal body function, hormonal balance, sperm and egg production and the process of reproduction.
Stress can be one of the primary factors behind infertility. It can alter hormones and may cause ovulation to happen late or not at all. Some research shows that stress may also affect testosterone levels and sperm production in men. Decreasing stress can help balance hormones and regulate menstrual cycles. Exercise, yoga and meditation are all proven ways to effectively manage stress.
Foods for Fertility
- Meat: Grass-fed meat, Lean chicken, Lean Turkey and Lean beef
- Oils: Olive oil, Flaxseed oil and Nut oils
- Fish: Wild-caught Salmon, Tuna, Trout
- Fruits: Apples, Bananas, Lemons, Lime
- Vegetables: Spinach, Broccoli, Carrots, Asparagus, Garlic
- Dairy: Kefir, Yogurt, Fat milk
- Whole-grains: Oats, Brown rice, Quinoa, Barley
- Berries: Raspberries, Blueberries, Strawberries
- Nuts: Almonds, Walnuts, Hazelnuts
- Seeds: Pumpkin seeds, Flaxseeds, Hemp seeds, Chia seeds
- Other: Dandelion, Bone broth, Eggs, Maca, Wild yams
Fertility Diet Tips
- Avoid unhealthy fats (saturated and trans fats).
- Don’t drink unfiltered tap water.
- Eat less animal protein and more vegetable protein.
- Avoid drinking coffee and alcohol.
- Stop smoking cigarettes.
- Choose healthy oils instead of butter, shortening or lard.
- Avoid sugar and junk foods.
- Consume enough vitamins A, D, and E.
- Reduce stress in your life.
- Drink enough pure water.
- Increase your chance of getting pregnant by achieving and maintaining a healthy weight.