6 Fertility-Boosting Foods That Can Enhance Your Chances of Pregnancy

6 Fertility Boosting Foods to Help You Conceive

Many research studies have shown an interconnection between diet and fertility. These findings indicate that adopting a balanced and nutritious diet can play a pivotal role in enhancing fertility by promoting hormone balance, aiding ovulation, and decreasing inflammation.

Some of the fertility-boosting foods are listed below:

Dairy Delights

When it comes to boosting your chances of conception, dairy could be one of the fertility superfoods. Milk, yoghurt, and cheese aren't just great for your bones. They may also benefit your reproductive health. So, enjoy a glass of milk, a yoghurt parfait, a cheese snack, or anything that suits your taste buds. Opting for low-fat or fat-free dairy products is usually wise, especially if you watch your weight before conceiving. However, some early research suggests that women facing ovulation issues find full-fat dairy helpful, but be mindful of overindulgence and packing on those extra pounds.

Protein Power

Lean animal proteins like turkey, chicken, and beef are rich in iron, a crucial nutrient for fertility. Studies show that increasing iron intake before conception can improve fertility. Ensure choosing lean cuts of meat, as high-fat options are less beneficial. Also, don't go overboard with animal protein – do not have more than three servings per day. Consider substituting one serving with plant-based protein sources like beans and peas, to name a few. If you're a vegan, you must consult your healthcare provider about iron supplements.

Fatty Fish

Fish like salmon, sardines, and herring are fatty. They come packed with omega-3 fatty acids, which can enhance blood flow to reproductive organs and help regulate hormonal balance. If you're not a fish enthusiast, you can still get your omega-3s from other sources like flaxseeds, almonds, walnuts, pumpkin seeds, or enriched eggs.

Complex Carbohydrates

Choose complex carbohydrates like whole grains, vegetables, fruits, and beans over refined carbs such as white bread or sugary treats. Refined carbs lead to blood sugar spikes and disrupt hormonal balance, potentially affecting your menstrual cycle. On the contrary, complex carbs are digested slowly and may support regular ovulation.

Zinc Zest 

Oysters offer a significant boost to fertility. They are incredibly rich in zinc, a nutrient crucial for conception. Zinc deficiency can disturb your menstrual cycle and egg quality. If you don't like oysters, you can find zinc in other fertility-friendly foods like beef, poultry, dairy, nuts, eggs, whole grains, and legumes.

Fruits and Vegetables

Fruits like mangoes, peaches, plums, etc. and vegetables like tomatoes, beans, spinach, pumpkin, etc. boost iron and promote fertility. They provide folate, vitamin C, and antioxidants - Vital for reproductive health. These nutrients enhance sperm quality, regulate hormones, and support a balanced menstrual cycle. By including a variety of colourful produce in your diet, you can positively impact fertility and enhance your chances of conceiving.

Spices 

Include spices like Carom seeds (Ajwain), turmeric, etc., in your diet, as these spices enhance how hormones interact with the body's tissues. Are these the only spices that boost fertility? No, there are a few more. 

Cumin and black cumin help clean the uterus in females and the genitourinary tract in males.

These spices boost fertility by improving digestive and metabolic functions and overall health.

Jaggery and Black Sesame Seeds

These nutrition powerhouses contribute to fertility as they are a rich source of iron. They also support hormonal imbalance in the female body because of their abundance of Vitamin E and beneficial phytochemicals.

Pro-Tip: Always consult your healthcare professional for personalised advice per your specific needs.

Ghee or Clarified Butter

Avoid using oils for cooking, and use ghee, also called clarified butter, in moderation.

It can help you conceive by offering essential fats crucial for hormone production. These fats support reproductive health, positively influencing fertility in both men and women.

6 Foods to Avoid If and When Trying to Conceive

However, there is a flip side to this. You should avoid consuming some foods if you plan to grow your family. These include:

Caffeine

If you can't be without coffee and are eager to start your family, then it's high time you check your caffeine intake, as studies have linked too much caffeine with lowered fertility. If you are already in a family way, it might lead to miscarriage.

However, it would help if you cut it down completely. Consuming up to 200 mg per day, roughly equivalent to two shots of espresso or a 12-ounce cup of brewed coffee, is considered safe currently and during pregnancy. 

Trans Fat

It's essential to be mindful of the types of fats in your diet for your overall health. You will find trans fats in processed, ready-to-eat, and fried foods. Check nutrition labels, pay attention to trans fats, and avoid them. Additionally, limit your intake of saturated fats, specifically found in red meat and full-fat dairy – Use them sparingly.

Focus on healthy fats like canola, olive, nuts, and avocados. Research suggests that a diet high in trans fats may increase women's ovulatory infertility risk. Pick your fats wisely for a healthier you!

High-Mercury Fish

High mercury levels in the body have been linked to infertility, posing a concern for couples trying to conceive. Even if you're careful during pregnancy, past mercury intake can harm your future baby. Avoid high-mercury fish like swordfish, king mackerel, tilefish, fresh tuna, and shark while trying to pursue pregnancy. However, you can enjoy sushi made with low-mercury options now, as you'll need to skip it once you're expecting.

Alcohol

Couples planning to get into the family way should avoid alcohol consumption. Why? Well, you may be well-versed with some reasons - The obvious ones are that it leads to dehydration, and drinking in excess is associated with reduced fertility.

Pro-Tip: If you drink regularly and get pregnant without realising it, the foetus may be at risk.

Refined Carbohydrates

Are there any pasta lovers in the house? If you love eating sandwiches made of white bread and pasta while you plan to embrace parenthood, stop! You must avoid eating these foods.

These refined carbohydrates may hinder conception by causing hormonal imbalances and inflammation, impacting fertility negatively.

Artificial Sweeteners, Colours, and Flavours

Avoid these, too, as they may cause hormonal imbalances and inflammation. Of course, this will impact fertility and pose a threat to conception.

Curating a Personalised Fertility Diet Plan

Increase your chances of conception by incorporating this fertility diet plan enriched with foods that help with fertility. 

• Build your meals on starchy foods like bread, rice, pasta, and potatoes. Opt for whole grain options when possible, providing more nutrients and fibre.
   
• Include fibre-rich foods like fruits, vegetables, oats, beans, peas, and lentils. These foods help maintain digestive health and keep you feeling full.
   
• Aim to consume at least five portions of different fruits and vegetables each day. They provide essential vitamins, minerals, and antioxidants.
   
• Choose a low-fat diet to reduce the intake of saturated and trans fats. Choose lean protein sources like poultry, fish, and legumes. Instead of frying, use healthy cooking methods like baking, grilling, or steaming.
   
• Limit your consumption of fried foods, sugary drinks, and sweets with added sugars (such as cakes and fizzy drinks). These items can contribute to weight gain and various health issues.
   
• Don't skip breakfast, as it provides energy for the day. Opt for a balanced breakfast with carbohydrates, protein, and healthy fats.
   
• Be mindful of portion sizes. Eating in moderation is essential for maintaining a healthy weight. Use smaller plates and avoid overeating.
   
• Stay hydrated by drinking plenty of water throughout the day. Limit your consumption of sugary drinks and excessive caffeine.
   
• Include a wide range of foods instead of monotonous eating to ensure the body gets all the nutrients to aid conception.
   
• Eat small, regular, and well-balanced meals to attain overall health.

Pro-Tip: These are general guidelines, and individual dietary needs may vary. 

Natural Ways to Boost Fertility

Apart from food, there are natural ways to boost fertility. These lifestyle factors are as follows:

Exercise

Regular physical activity, such as brisk walks or moderate workouts, positively impacts fertility. It helps balance hormones, maintains a healthy weight, and increases blood flow to reproductive organs.

Stress Management

Handling stress effectively is vital for fertility. Being heavily stressed can disrupt hormonal cycles, impacting ovulation and sperm production. Engage yourself in meditation, yoga, and relaxation techniques that are helpful for stress reduction and promoting fertility.

Avoiding Harmful Substances

Tobacco and excessive alcohol negatively affect fertility in both men and women. Smoking can harm eggs and sperm, while alcohol disrupts hormonal equilibrium. Avoiding these substances is essential for optimising fertility.

Maintaining Healthy Weight

Maintaining a healthy weight can boost fertility by keeping hormones in balance, ensuring regular ovulation, and enhancing the quality of reproductive cells. In overweight or obese individuals, hormonal balance makes it difficult to conceive. Contrary to this, underweight individuals may have irregular menstrual cycles and ovulation.

Both being overweight and underweight can affect the chances of being pregnant. So switching to a balanced eating habit and maintaining proportionate weight is crucial to increase the chances of pregnancy.

To Conclude

The connection between nutrition and fertility is crucial. Incorporating foods for fertility isn't just about increasing the chances of conception; it also plays a significant role in your overall well-being. A diet filled with fruits, vegetables, whole grains, and lean proteins provides the necessary nutrients and stabilises blood sugar levels, reducing mood swings and promoting emotional balance. Consider making these dietary changes, under a healthcare professional's guidance, to boost fertility and your mood and emotional health.