Believe it or not, nutrition plays a major role in the overall success and health of your pregnancy. Both men and women can benefit from choosing a diet filled with essential nutrients that promote reproductive health, while maintaining positive fitness levels that regulate hormone production.
With many couples experiencing different treatment for fertility problems, nutrition is the one medium that can apply to everyone, so taking the time understand what foods are beneficial will make a huge impact on your future.
Whether you're trying to get pregnant or you're counting down the days until delivery, the foods you eat will no doubt contribute to your odds of success. If you and your partner are curious about what your diet should consist of, here are 10 foods to eat that can improve fertility and boost your general health:
1. Beans and Lentils
Everyone knows that beans and lentils are high in fiber, but they're also high in protein, which can highly improve ovulation. Studies show that women who receive their protein from plant-based sources, rather than animal products will have more success in tracking their monthly cycles. Plus, both legumes are an excellent source of folic acid, a vital component that aids with conception and helps develop healthy embryos.
2. Sunflower Seeds
Men have to make their reproductive health a top priority, and eating sunflower seeds is the perfect way to maintain proper sperm levels without making any huge dietary changes. Roasted sunflower seed kernels, unsalted, are rich in vitamin E, an essential nutrient increases sperm count and sperm motility. In addition, sunflower seeds offer substantial amounts zinc, folic acid, and selenium, all of which are potent fertility nutrients with stellar benefits.
Antioxidant-rich foods offer a whole different set of benefits for those struggling with infertility, and berries are among the most nutritious and delicious foods you can eat! Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve fertility for both sexes. They're also high in vitamin C and folic acid, which provides healthy fetal growth after conception.
Although they may be high in calories, avocados offer ample doses of vitamin K and potassium. Vitamin K assists your body with processing nutrients from other foods and supplements, whereas potassium helps regulate blood pressure. Something else to consider is that avocados are comprised of monounsaturated fats (healthy fats) that offer tons of dietary fiber and folic acid, which are crucial during the early stages of pregnancy.
Quinoa is an amazing whole grain because it's not only carb-free, but it's also a perfect source for protein, zinc, and folic acid. Altogether, these components offer a robust prenatal protection plan, while maintaining healthy fetal growth once pregnancy takes place. Not to mention, quinoa gives you all of the essential amino acids that meat products offer without any potentially harmful additives.
6. Greek Yogurts and Cheeses
When trying to boost your fertility, fatty foods are actually a good thing to eat, so you don't have to feel bad about snacking on Greek yogurt and different kinds of cheese when you're plopped on the sofa. With these two foods, calcium, probiotics, and vitamin D are the major takeaways, all of which improve ovulation health and bolster your immune system. Also, you'll receive an ample amount of protein from each food, reinforcing your odds of a successful pregnancy through more precise ovulation cycles
To pile on more of those healthy fats, salmon offers loads of protein and valuable omega-3s that improve fetal development throughout pregnancy. Men can also benefit from eating salmon for its high levels vitamin D and selenium, two components that raise semen levels and enhance its overall health. Keep in mind, it's best to purchase wild-caught salmon to decrease the presence of mercury, which can be harmful to a pregnancy if too much is consumed. To be safe, limit your salmon intake to one or twice a week.
Despite the potent aroma, asparagus is a powerhouse food with incredible benefits for those trying to get pregnant. Studies show that eating one cup of boiled asparagus will provide you with over 60% of your daily recommended value of folic acid, fulfill your daily vitamin K value, and strengthen your reproductive health with more than 20% of vitamins A, C, and B. Substantial amounts of zinc and selenium are also enjoyed, so men should start eating this veggie whenever possible.
Walnuts are pure brain food, meaning they're packed with omega-3s and omega-6s that help your body maintain healthy brain functions and regulate hormones. Research also shows that men who eat walnuts on a regular basis will experience improved semen health, resulting in a better motility, quantity, and morphology.
10. Egg Yolks
Most people ditch the yolk in order to cut back on calories, but eating it can actually fuel your body with vitamin B and essential omega-3s. Folic acid is actually a B-complex vitamin that helps create red blood cells during pregnancy, which provides the ultimate conditions for an embryo to take hold. The omega-3s will also increase embryo health and assist in maintaining its development after conception.
Other Healthy Foods to Consider
Aside from those listed above, there are tons of other health foods to increase your fertility levels. For instance, eating a balanced diet of healthy fats, complex carbs, moderate dairy products, and protein will provide you with well-rounded nutritional plan if specific foods fall outside of your taste preferences. To learn more about general categories of fertility boosting foods, click here for some additional insight.
Eat Healthy with Laurel Fertility Care
Fertility treatments aren't just about medications and procedures, and Laurel Fertility Care offers a holistic approach that includes many natural options before jumping into advanced strategies.
Our team of experts understand how vital nutrition is when it comes to achieving a healthy pregnancy, and we support a variety of techniques to ensure that your future child is off to a healthy start in life.
Your health is our top priority, so contact us today and see what dietary changes you can make throughout your journey.