Getting pregnant is not that easy. Being fertile is not enough. You’ll need to prepare your body with the right nutrients that support you and the unborn child.
Making smart decisions and changes while trying to get pregnant can reduce stress and give you some sense of control over your body. You don’t need to wait till you’re expecting a baby to start eating healthily.
Eating healthily before getting pregnant can help increase your fertility, lower the risk of birth problems like spina bifida, and even lessen the risk of having preeclampsia during pregnancy.
While there isn’t a single meal or fertility diet that would instantly increase your chances of getting pregnant, both men and women can benefit from eating a balanced diet that is nourishing.
It is worth noting that a person’s food does not influence certain severe diseases that result in infertility in both women and men. Also, eating foods won’t help clear the blockage and open the fallopian tubes.
Therefore, kindly receive treatment if you have fertility issues. That said, let’s discuss some foods that’ll help your hormones function properly to enhance pregnancy.
Foods that improve fertility.
No special meals can help you conceive, but you may support your fertility by including healthy options from the following in your diet.
Sunflower seed
Adding sunflower seeds to your meals is a simple method to maintain a healthy sperm count without making any significant changes to your diet.
Sunflower seed kernels that have been roasted and left unsalted are a good source of vitamin E and a necessary ingredient that improves sperm quality and counts.
Additionally, sunflower seeds include significant levels of zinc, folic acid, and selenium, all of which are potent nutrients for fertility with unique advantages.
You may easily add sunflower seeds to your favorite recipes as well as enjoy them as a tasty snack. Try adding sunflower seeds to your salad, oats, or peanut butter for sunflower seed butter. To increase the flavor and nutrients of a smoothie, you can also add a few tablespoons of sunflower seed butter or blend it into yogurt.
Lentils and beans
The high fiber and protein in beans and lentils can increase fertility. According to studies, switching from animal to plant-based protein sources can reduce the chance of infertility.
Beans and lentils are also great sources of folic acid, which is essential for proper embryo development and fertilization. Think about switching one or two meat meals with dishes made with lentils or beans.
You should try adding some beans to your salad as an option for cheese or meat.
Fruits
Berries and fruits are also rich in folic acid and vitamin C, which promote good embryo development after conception.
Natural anti-oxidants and anti-inflammatory phytonutrients in strawberries, blueberries, and raspberries are elements that significantly increase fertility in both men and women. According to studies, women who consume a lot of fruit have a much lower risk of being infertile.
Orange slices are delicious on their own, or you may try adding citrus juice to your smoothies. You can also add sliced grapefruit to your fresh salad which is both delicious and also beneficial for your fertility.
Walnut
Both omega-3 and omega-6 fatty acids are high in walnuts. This was one of the factors that prompted researchers to wonder if they would boost fertility.
In brief research, 117 men were divided into two groups, one of which would stop taking walnuts and the other which would eat 75 grams of walnuts daily. The men submitted a sample of semen before the trial started and again twelve weeks afterward.
The group that consumed walnuts exhibited an improvement in sperm activity, movement, and shape after 12 weeks. Additionally, they saw fewer chromosomal defects in their sperm samples after eating the walnuts. The other group didn’t change at all.
A perfect afternoon snack of walnuts should be the food choice to improve fertility. Consider adding walnuts to chicken salad, oats, or even a little into ice cream.
Asparagus
Asparagus is a superfood that has amazing advantages for women who are attempting to get pregnant.
According to studies, just one cup of cooked asparagus will provide you with more than 60% of the daily recommended intake of folic acid, all the vitamin K you need, and more than 20% of the vitamins A, C, and B you need to support your reproductive health.
Men should include asparagus in their diets because it has significant quantities of zinc and selenium which improve sperm activity, movement, and shape to aid in fertility.
You can choose fresh or frozen asparagus whenever available. You can eat it as a vegetable side dish (it tastes great either grilled or roasted) or add it to dishes like frittatas or stir-fries.
Despite being handy, canned asparagus frequently contains extra salt. If you choose a canned or jarred dish, search for low-sodium choices and give the asparagus a good rinse under running water before eating.
Salmon
Salmon provides a good amount of protein and essential omega-3 fatty acids that support the growth of the fetus throughout pregnancy, adding even more healthy fats. It has high amounts of vitamin D and selenium, two nutrients that increase the production of semen and improve its general health.
This means men can also profit from eating it.
Remember that it’s better to buy wild-caught salmon to reduce the amount of mercury, which may be dangerous to a developing fetus if taken in excess. Just have salmon once or twice a week to be safe.
Eggs
Eggs are a cheap source of lean protein, which benefits both men’s and women’s fertility, and that’s why it’s a healthy food choice. Choline, also found in eggs, can lower the chance of various birth problems.
The majority of an egg’s iron, calcium, zinc, vitamin B6, folate, and vitamin B12 come from the yolk.
Egg yolks used to have a bad record, mostly because of worries about blood cholesterol. But lately, researchers have welcomed the yolk because of its high nutritional richness and a perfect ratio of good fat and protein. Omega-3 fatty acids promote fertility, as well as the fat-soluble vitamins A, D, E, and K2 are also rich in egg yolks from hens fed with grass.
You should eat the egg, yolk included, whether fried, poached, scrambled, or hard-boiled.
Pomegranates
In the past, the large number of seeds in pomegranates has made people link the fruit to increased fertility. Recent studies have found a more convincing fact about pomegranates and fertility.
According to scientists, pomegranates are rich in antioxidants, which may enhance the quality of sperm.
A 2014 research gave pomegranate fruit extract and galanga root powder-infused tablets to 70 adult males who lacked enough healthy sperm to contribute to a sperm bank. Sperm counts rose by 62% after three months of treatment.
Pomegranate seeds are a tasty and nutritious treat on their own, but they are also excellent as topping for yogurt, cereals, salads, and quinoa bowls.
Liver
One of the foods on the globe with the highest nutrients per dish is the liver, especially cow’s liver. There are many fat-soluble vitamins in it, including vitamin A, which is hard to find in other foods.
In addition to being the best natural source of vitamin A, the liver is also a rich supply of vitamin B12, necessary for the correct production of DNA and red blood cells, and it’s rich in iron, which helps avoid miscarriage and maternal anemia.
Additionally, choline, omega-3 fatty acids, and folate are present in the liver. If you’re unfamiliar with liver, think about adding it to other meat-based dishes like meatloaf, shepherd’s pie, or even meatballs. However, you can certainly go with the obvious approach with a simple liver and onions recipe.
Oysters
Oysters are found on almost every list of fertility foods. They are a nutrient-rich food that promotes fertility. Six raw oysters are only 139 calories per serving and they are packed with all the vital nutrients to improve fertility.
Oyster preparation unsettles many people but it is worth it. This dish can easily be made at home. You can eat them roasted or raw, although raw is the healthiest option.
Conclusion
Even though these foods are suggested as a natural strategy to increase fertility, it’s impractical to rely solely on them. Instead, we advise everyone trying to get pregnant to eat a blanched diet at all times.
As we mentioned earlier, these meals are not a cure for fertility problems. They only help in increasing fertility.
If you are experiencing infertility issues, we advise that you consult an expert who can do an evaluation and offer you recommendations.
