Written by Dr. Joseph Scroi
Both his and hers… fertility all around! Can you boost your chance of getting pregnant through what you eat… let’s find out.
Mixing your diet up and keeping it healthy really does go without saying. We know that diets that are high in whole grains, fruits & vegetables, as well as seafood and poultry are related to better fertility in women and men.
While there has not been a lot of study completed on how food can effect fertility we do know that there are some great nutrients in our food that can help all around. In no particular order here are some suggestions for using food to boost your fertility.
- Fish, especially tuna and salmon as they are high in omega-3 fatty acids. Higher intakes of omega-3 fatty acids have been linked to better egg and sperm quality. avoid shark, swordfish and marlin as they contain higher amounts of mercury.
- Lentils and beans - are high in protein and fibre as well as vitamin b. They are also a good source of folate and iron. Add them to at least two meals a week.
- Leafy Greens – go straight for the darker ones including spinach, kale and swiss-chard which are high in calcium, iron and folate.. Spinach is one of the richest sources of folate, a super important nutrient that helps form the baby's spine once conceived.
- Berries- Blueberries, strawberries and raspberries are loaded with natural antioxidants which help boost both female and male fertility. They are also a great source of fibre and we all know how good fibre is for us all round!
- Eggs- Eggs are rich in protein and contain other great nutrients like vitamin A, vitamin D, and choline as well as some great healthy fats. Where you can go for the organic eggs and make sure you eat it all.. Yes yolk too – that is where all the good bits are!
- Healthy Fats – think avocados, olive and coconut oils, as well as nuts and seeds. Sunflower seeds are super small in size but they have a mighty kick of zinc as well as all those healthy fats, which is an important nutrient for both male and female fertility
- Fermented Foods – Kombucha and kimchi as well as yogurt and sauerkraut are packed with healthy bacteria – those good old probiotics. These fantastic foods can improve your gut health and help boost your overall immunity. You can find these in most local supermarkets now – check out the fridge section!
