If you’ve landed on this article you are obviously very much interested in learning how to boost your fertility with food. Welcome! You're in the right place.
Trying for a baby is one of the most exciting and nerve-wracking things you will probably ever do. The thoughts of creating a beautiful new life and imagining what that baby might look like brings so much joy! But then, if you struggle to get pregnant as quickly as you might have liked, it can start to get really stressful. Looking for foods to boost fertility? Read on.
There are some easy things you can do if you are trying for a baby and want to give yourself the best possible chance. Firstly, make sure you are taking a good supplement that contains the recommended levels of folic acid for at least 3 months before trying to conceive.
Secondly, make sure all of your hormones are in check and your vitamin levels are good by getting a few blood test done with your doctor. If you have any issues with your cycle, like irregularity, really bad cramps or heavy clotting, speak to your doctor about that too. Best to get these things investigated nice and early if you can!
Thirdly, lots of sex! Making sure you are having plenty of sex in the first half of your cycle is so important. Every couple of days is recommended by most doctors. Your fertile window is about 6 days long – 5 days before you ovulate and the day you ovulate. Your chances of getting pregnant by having sex the day after you ovulate start to diminish, so focus on plenty of sex before ovulation as sperm can live inside a woman for about 5 days.
And the fourth thing you should be focusing on is your food! Nutrition is so, so important. You need to give your body the fuel to create a healthy baby. Plenty of good nutritious food and lots of water can really make a big difference. Here are 8 of our favourite fertility boosting foods that you can incorporate into your diet.
Top 8 Nutritious Foods to Boost Fertility
Pomegranate juice or seeds are rich in antioxidants and are a fantastic fertility boosting food. In women, pomegranates increase blood flow to the uterus and promotes healthy uterine lining. In men, consuming pomegranates can improve sperm concentration and motility. Throw some pomegranate in your smoothy, on top of your porridge or in your salad for a boost.
Beetroots are a fantastic source of the antioxidant resveratrol, which is understood to help combat against age-related infertility. They also supply nitrates known to improve blood flow to the sexual organs, making them useful for male fertility and for supporting a healthy uterus during implantation. This delicious vegetable is so versatile. Chop them up cold into a salad or roast them with skins on and a little bit of salt and pepper for a delicious accompaniment to a fertility-boosting fish dish.
Not only are sweet potatoes delicious, but they are an absolutely unreal fertility boosting food. They are packed with Vitamin A which helps to improve cervical fluid and follicle development. The beta carotene in them can help to regulate menstrual cycles. They have lots of antioxidants which help to prevent inflammation in the body and alleviate symptoms of PCOS and endometriosis. Plus, they are a great source of complex carbohydrates which help to stabilize the blood sugar. Try having sweet potatoes a few times a week instead of white carbs.
Walnuts are unique in that they are the only nuts that contain the omega-3 fatty acid, alpha-linolenic acid. ALA is converted in the body to DHA, which is a very important nutrient as it is essential for proper foetal brain development. Walnuts contain magnesium too, which helps in producing progesterone and increasing blood supply to the uterus, which are both helpful for fertility. Chuck a few in a salad or top your porridge or Greek yogurt with some chopped walnuts for a boost.
Full-Fat Greek Yogurt
You’d be forgiven for thinking you should stick to low-fat yoghurt because that’s what the diet industry has been drilling into us for years. But when it comes to boosting fertility, it’s full-fat all the way. One daily serving of full-fat dairy can improve fertility odds, so grab a container of Greek yogurt for breakfast or an afternoon snack. Not only does it contain more calcium than milk, but it’s packed full of probiotics and two to three times more protein than a regular yogurt. It’s also a brilliant source of vitamin D, which helps the follicles in your ovaries mature, and it strengthens bones and boosts immunity.
This one is great for both men and women who are TTC. Asparagus is a nutrient-packed vegetable. It’s jam-packed with folic acid/folate which can help to regulate ovulation. It’s also rich in fiber which is responsible for helping the digestive system to function properly. And a healthy digestive system is so important for your fertility. Any gut problems should be closely looked at for allergies.
Watermelon is a great source of glutathione, which is important for egg quality. Glutathione shields eggs from damage caused by oxidative stress during folliculogenesis. Research has shown that consuming foods with higher levels of glutathione can help to create healthier and stronger embryos.
Spinach is one of the most beneficial fertility foods around, as it is high in folate, iron, calcium, and manganese. All really important for improving fertility. And it’s such an easy food to include in your diet. Throw a handful on your salad, include it in stews or even spag bol, or simply wilt it a little in the microwave for 30 seconds and have it with some scrambled eggs for a quick breakfast.
We hope this was helpful! To learn more about fertility, head on over to our fertility section.