While there is no specific food or fertility diet that will magically boost your chances of conception, studies show that a nutritious and well-balanced diet can dramatically increase your chances to conceive and prepare your body for a healthy pregnancy.
Today, it is well known that what you eat affects your body. Numerous research in the field suggests that our body reacts to the nutrients in our food, using it as a biofeedback for the environment. Therefore, it is not surprising that when our food is lacking sufficient nutrients, such as amino acids, vitamins and minerals, the body will switch to a survival mode and will be reducing the priority of making a baby and in extreme cases will be shutting down the reproductive system completely. In addition to nutrition, chemical stressors, such as toxins and lack of sleep were also found to reduce the efficiency of the reproductive system. In those situations energy is being sent to more essential organs, such as the heart, lungs and gastrointestinal system, giving the body the time and energy to recover.
If you want to give your body its best chance to conceive, be cautious of what you eat and eat mindfully. Pay attention to how your body feels after consuming a specific meal. Remember that some foods are better than others, mostly due to myriad nutrients, vitamins as well as fats and carbs.
If you wish to boost your reproductive system and make sure it is fully activated, consider consuming these healthy, whole foods that were shown to improve your chance to conceive.
1. Sunflower Seeds: Sunflower seeds are rich in vitamin E, an essential nutrient shown to boost sperm count and sperm motility. In addition, sunflower seeds are packed with folate and selenium, which are important for both male and female reproductive systems. Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.
2. Citrus Fruits: Citrus fruits like oranges and grapefruits are some of the best sources for vitamin C. Grapefruits and oranges contain the polyamine putrescine, which was found to be associated with the potential to improve egg and semen health.
3. Liver: Liver is a nutrient-dense food. It's loaded with fat-soluble vitamins, including vitamin A, which is difficult to obtain elsewhere in the diet. Besides being the ultimate source of natural vitamin A, liver is loaded with highly absorbable iron, which helps prevent miscarriage and maternal anemia, in addition to vitamin B12, which is required for the proper formation of red blood cells and DNA. Liver is also a rich source of choline, omega-3 fatty acids, and folate.
4. Tomatoes: Tomatoes are high in the nutrient lycopene, a powerful antioxidant, which can help augment your fertility. Lycopene has been extensively studied for its potential role in improving male fertility. In one study, it was found that supplementation of 4-8mg of lycopene per day for 12 months led to improved semen health and increased pregnancy rates.
5. Beans and Lentils: Beans and lentils are an excellent source of fiber and folate, both of which are crucial to maintaining a healthy hormonal balance. Lentils also contain high levels of the polyamine spermidine, which may help in the fertilization process. Lentils and beans are also high in protein, which can help promote healthier ovulation. Studies show that when 5% of calories eaten come from vegetable protein rather than animal protein the risk of infertility due to anovulation falls by over 50%.
6. Asparagus: Asparagus is another nutrient-packed superfood. In 1 cup serving, you'll get your full daily value of vitamin K, 60% of your daily value of folate, and over 20% of other essential nutrients like vitamin A, vitamin C, and the B vitamin Thiamin.
7. Oyster: Oysters appear on just about every fertility food list. They are packed with fertility-boosting nutrients. A serving of six raw oysters contains all these important reproductive vitamins and minerals: 408% of your daily recommended vitamin B12 188% of your daily recommended zinc 187% of your daily recommended selenium 43% of your daily recommended iron
8. Pomegranate: Pomegranates have long been associated with fertility and birth due to their many seeds. While not a scientific reason to indulge in pomegranates, it's certainly an interesting one. As for science, pomegranates are loaded with antioxidants, which may improve sperm quality. In a 2014 study, 70 adult men showed a dramatic improvement in sperm motility after only 3 months of pomegranate tablets taken.
9. Walnuts: Walnuts are rich in omega-3 and omega-6 fatty acids. This is part of what led researchers to consider whether they might support fertility. In a small study, after 12 weeks, men who ate walnuts saw improvement in sperm vitality, movement, and shape. They also saw fewer chromosomal abnormalities in their sperm samples.
10. Egg Yolks: Egg yolks supply almost all of the egg's iron, calcium, zinc, vitamin B6, folate, and vitamin B12. Eggs also contain 100% of the egg's vitamin A. Egg yolks from pasture-raised chickens are also extremely rich in fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. Another good reason to eat eggs is that they are an excellent source of lean protein, which has been found to be good for fertility in both men and women. Eggs also contain choline, which may reduce the risk of some birth defects.
11. Wild-Caught Salmon: Salmon is on just about every superfood list—fertility focused or not. And for a good reason. Salmon is rich in essential fatty acids and omega-3s, which have been shown to be beneficial to fertility in men and women. It is also a great source of selenium and vitamin D. In fact, salmon is one of the best places to get your daily recommended value of vitamin D. Just 3 ounces of smoked salmon will give you 97% of the daily recommended value for vitamin D.
With Love,
Heather Sharfi PhD
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