Boost Fertility Naturally With These 10 Foods

Becoming a mom has been my life’s greatest gift. After conceiving quickly and naturally, and then going on to have three healthy pregnancies, I realize how fortunate I am.

 So many of my friends have struggled to conceive – some taking months to finally get pregnant naturally, while others have turned to IVF to make their dreams of becoming a mother a reality.

According to the WHO, 1 in 6 people globally are affected by infertility. And these cases are on the rise – some of which are due to lifestyle factors aka factors that are within our control including, weight, substance use, and heavy alcohol consumption. What we eat, how often we move, the quality of sleep we get, and even where we live – can affect how fertile we are.

 Other common causes of infertility that are outside our control include:

• Overexposure to certain environmental factors – think pesticides, radiation, chemicals, pollution

• Ovulation disorders like PCOS

• Fallopian tube damage

• Endometriosis

• Abnormal sperm production or function

Of course, if you’ve been trying to get pregnant for some time and you suspect that there’s a larger issue at play, then consulting your doctor is critical. Getting to the root cause of your fertility struggles is top priority, so that you can move forward with reassurance, hope, and confidence.

There is no magic diet or pill that will result in pregnancy, but I believe that there are diet and lifestyle shifts that will help boost fertility. Moreover, data now shows that a diet high in trans-fat, refined carbs and added sugars, can negatively affect fertility. Whereas consuming real fruits, veggies, whole grains, and healthy fats will have the opposite effect.

Here are 10 foods that can support and promote reproductive health:

 1.        Asparagus

Rich in antioxidants, minerals, and vitamins, asparagus is a true veggie powerhouse. One cup of cooked asparagus has 60% of your daily necessary folic acid and 100% of your daily vitamin K. Folate is vital for healthy fetal development and helps reduce the risk of neural tube defects. In addition, asparagus has detoxifying effects on the body. Ever wonder why your pee smells after you eat it? It’s because your body is getting rid of waste, leading to a cleaner and healthier digestive system!

2.        Walnuts

In general, nuts are one of the healthiest foods to snack on. But during pregnancy, walnuts are especially beneficial because they are high in omega-3 fatty acids and alpha-linolenic acid, which may improve the quality of embryos and their ability to implant in the uterus. Moreover, children of mothers who ate 2 to 3 ounces of nuts a week during pregnancy, tended to score higher on tests of memory, attention and IQ.

3.        Salmon

Omega-3 fatty acids help regulate your hormones, which are essential for ovulation. They also increase blood flow to your uterus and reduce inflammation in the body. DHA (docosahexaenoic acid) is a type omega-3 found in certain types of seafood including, salmon, cod, herring and trout. It’s the building block for the brain and eyes of a fetus, which is why pregnant mothers often have to take a DHA supplement. Salmon also contains Vitamin D, and studies have shown that low levels of Vitamin D are a risk marker for fertility struggles.

4.        Greek Yogurt

As one of the easiest options for breakfast or lunch, grabbing a bowl of full-fat Greek yogurt has several health benefits. As a solid source of Vitamin D, Greek yogurt also packs in plenty of protein and contains natural probiotics. These nutrients combined can help the follicles in your ovaries mature, strengthen your bones, and maintain a healthy immune system. And Interestingly enough, studies have shown that consuming full-fat dairy will increase your chances of getting pregnant while low-fat dairy may have the opposite effect on fertility.

5.        Sunflower Seeds

If you’ve been struggling to get pregnant, then you’ve likely read about seed cycling. And while eating certain seeds at different points in your menstrual cycle may naturally boost fertility, incorporating plant-based protein like nuts and seeds in your diet may be just as important. Sunflower seeds are rich in Vitamin E, a fat-soluble antioxidant that can enhance implantation and improve pregnancy rates in women. The omega-3s founds in these seeds can also support egg quality and the chance of implantation.

6.        Beans and Lentils

Beans and lentils are among some of the highest foods in folate, so integrating them in your routine is important to maintain a healthy pregnancy. Moreover, they are a solid source of spermidine – a polyamine linked to fertility and folate. In men especially, higher folate levels can result in better sperm count and quality. Plant-based proteins like legumes have been shown to decrease the risk of infertility and ovulatory problems.

7.        Berries

Berries are loaded with antioxidants and anti-inflammatory phytonutrients, which have shown to support reproductive health. Chronic inflammation can result in an imbalance of estrogen and progesterone – key fertility hormones – which can make it difficult for an embryo to implant. Because berries are also high in fiber, they help aid in detoxification, which helps flush your body of unwanted toxins. As a versatile fruit, you can add them to your morning smoothie, sprinkle them on top of yogurt or simply grab a few handfuls as an afternoon snack.

8.        Beets

Beets increase the production of nitric oxide, which influences how blood and oxygen move throughout the body. This is important for fertility because it helps keep blood vessels healthy, including the micro-ones in the uterus! Moreover, in a trial conducted with 436 patients undergoing ICSI cycles, those who received beet juice the day of their transfer, had significantly higher pregnancy rates.

9.        Maca

The maca plant is a cruciferous vegetable linked to broccoli, cauliflower and kale. It’s packed with fiber, vitamins and minerals, and its root has earned a reputation as a superfood. Some studies suggest that maca can support reproductive health by increasing levels of estrogen and lowering levels of follicle-stimulating hormones. In addition, maca is an adaptogen, which can reduce stress and enhance energy. Chronic stress and anxiety or depression can reduce fertility, so adding maca powder or maca tincture to your daily routine may be beneficial!

10.  Garlic

Garlic is one of the best sources of selenium, a mineral that helps sperm develop, enhances fertility and prevents early miscarriage. It’s been reported that garlic has a positive impact on the female reproductive system, such as improving hormonal balance and supporting fertility outcomes. In addition, garlic contains allicin, which increases blood flow to the sex organs while acting as a protective layer for the sperm.

11.  Quinoa

As a whole grain that’s carb-free, quinoa is an excellent source of protein, zinc, and folic acid. It’s also high in fiber, which helps manage blood sugar levels and maintain a regular menstrual cycle. Quinoa provides the body with essential nutrients, including vitamin B6, which may increase the chances of conceiving by strengthening hormones that bolster the uterine lining. Overall, quinoa contains several nutrients that meat products also offer, but without potentially harmful additives. Unless you are consistently buying grassfed, organic meat, then you may want to consider swapping for some plant-based alternatives.

If these 10 foods aren’t already part of your regular diet, then it may be wise to load up on them during your next grocery store haul – especially if you are trying to get pregnant!

 And while it’s important to up your consumption of healthy whole, foods, it’s equally as important to begin crowding out foods that are commonly known to have a negative impact on reproductive health. Think processed and packaged foods including pasta, chips, baked goods, processed meats, and soda.

 Our bodies need some extra TLC as we prepare for conception, and taking a closer look at our eating habits is a great way to get started!