Want to boost fertility naturally? Nourish and prepare your body for conception with these superfood champions.
By Ava Wilde
If you’re trying to conceive, a well-balanced and nutritious diet can potentially help boost fertility naturally and prepare your body for a healthy pregnancy. While no specific food guarantees conception, certain nutrients can support reproductive health. Here are some foods and nutrients to consider:
1. Folic Acid/Folate
Foods: Leafy green vegetables (like spinach and kale), fortified cereals, lentils, chickpeas, asparagus, and oranges.
Why: Helps prevent neural tube defects in the early stages of pregnancy.
2. Omega-3 Fatty Acids
Foods: Fatty fish like salmon, mackerel, sardines, and trout. Chia seeds, flaxseeds, and walnuts are also good sources.
Why: Support healthy hormone function and could improve uterine blood flow.
3. Vitamin E
Foods: Almonds, spinach, avocado, butternut squash, and fish.
Why: Antioxidant properties can help protect DNA in eggs and sperm.
4. Zinc
Foods: Oysters, beef, poultry, beans, nuts, and whole grains.
Why: Plays a role in the production of mature eggs that are ripe for fertilisation.
5. Iron
Foods: Lentils, beans, spinach, tofu, pumpkin seeds, quinoa, and fortified cereals.
Why: Studies have shown that women who take iron supplements have a reduced risk of ovulatory infertility.
6. Vitamin D
Foods: Fortified dairy products and cereals, fatty fish, and egg yolks.
Why: Supports healthy bones and may play a role in hormone balance and immune function.
7. Protein
Foods: Chicken, turkey, fish, tofu, beans, lentils, yogurt, eggs, and nuts.
Why: Amino acids in protein are the building blocks for cell production, including the creation of eggs and sperm.
8. Complex Carbohydrates
Foods: Whole grains like quinoa, barley, oats, and brown rice. Vegetables and fruits are also good sources.
Why: Slow-releasing energy helps maintain balanced blood sugar levels.
9. Dairy
Foods: Full-fat yogurts, milk, and cheese.
Why: Some studies suggest that consuming full-fat dairy, in moderation, might improve fertility.
10. Antioxidants
Foods: Berries, nuts, dark chocolate, spinach, artichokes, and beans.
Why: Help protect the body and reproductive system from damage by harmful molecules called free radicals.
It’s also important to stay hydrated by drinking plenty of water. Avoiding or limiting caffeine, alcohol, and excessive processed foods may also be beneficial when trying to conceive. Always consult with a healthcare professional or nutritionist about dietary changes, especially when planning for pregnancy.
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