Conceiving a baby can be a journey, and while no diet can fix underlying medical issues affecting fertility, certain foods can significantly support the reproductive system and enhance egg quality. A fertility-focused diet emphasizes nutrients and antioxidants that promote healthy ovulation and overall reproductive health. It's beneficial for both partners to adopt these dietary changes, as male factors contribute to infertility in approximately 50% of cases.
The Foundation: A Balanced Diet and Healthy Weight
The cornerstone of robust fertility is maintaining a healthy weight and consuming a balanced diet. However, incorporating specific foods known for their fertility-boosting properties can further enhance your chances of conceiving.
Fertility-Boosting Foods
Nuts and Seeds
- Walnuts: These are rich in omega-3 fatty acids and vitamin E, both of which are beneficial for ovulation and sperm health. Omega-3s increase the likelihood of conceiving, while vitamin E, an antioxidant, helps to increase sperm count and motility. One study indicated that consuming about 42 grams of walnuts daily for three months improved sperm health.
- Seeds: Sesame seeds, flax seeds, pumpkin seeds, and sunflower seeds offer a combination of micronutrients and monounsaturated fats. Seed cycling is a method used to address hormonal imbalance.
Fruits and Vegetables
- Tomatoes: A good source of vitamins A and C, tomatoes also contain lycopene. Lycopene improves sperm count and movement, especially when tomatoes are cooked. Heating tomatoes increases the lycopene content, enhancing its nutritional value and absorption.
- Citrus Fruits: Packed with vitamin C and polyamines, citrus fruits positively affect sperm. Grapefruit, lemons, oranges, and tangerines are excellent sources of polyamines, compounds critical to the reproductive process for both males and females.
- Berries: Strawberries, raspberries, cranberries, and blueberries are antioxidant powerhouses, loaded with vitamin C and folate. The antioxidants present in them protect the eggs from oxidative stress.
Dairy
- Full-Fat Dairy: While there are no specific guidelines on dairy consumption, studies suggest that full-fat dairy products are associated with a lower risk of ovulatory infertility in women. Full-fat dairy is an excellent source of vitamins A, E, and D. Cheeses, especially hard and raw milk varieties like Parmigiano-Reggiano, camembert, and asiago, contain high levels of polyamines.
Legumes
- Beans and Lentils: These are good sources of spermidine, a polyamine positively associated with fertility, and folate. Higher folate levels are linked to higher implantation rates of fertilized eggs and clinical pregnancy with assisted reproduction. In men, higher folate levels result in better sperm count and quality. Beans and lentils also provide plant-based protein, which has been shown to reduce the risk of infertility from ovulation issues in women.
Seafood
- Sardines and Salmon: These are excellent sources of omega-3 fatty acids and low in mercury. Couples who consume eight or more seafood servings per cycle get pregnant in less than half the time of those who consume less. Other low-mercury sources of omega-3 fatty acids include anchovies, canned mackerel, herring, and oysters.
Other Beneficial Foods
- Avocados: Packed with folate and healthy fats, avocados promote better blood flow to reproductive organs and help balance hormones.
- Cinnamon: Adding cinnamon to your diet helps fight insulin resistance and enhances ovarian function, especially for women with PCOS.
- Ginger: Ginger's anti-inflammatory properties improve digestion and blood circulation, which helps in regulating periods and lowering inflammation in the reproductive system.
- Leafy Vegetables: Spinach and broccoli are rich in vitamins A, B, C, and E, iron, and calcium, which are essential for maintaining egg health. They are also loaded with folate, which prevents deficiencies that affect fertility.
- Whole Grains: Underrated treasures of fiber and vitamin B, whole grains help maintain a healthy body weight by preventing rapid blood sugar spikes and stabilizing blood sugar levels.
The Importance of Egg Quality
Egg quality is crucial for women trying to conceive, as it significantly impacts fertility and the well-being of future children. High-quality eggs are more likely to be successfully fertilized and develop into healthy embryos. Poor egg quality can lead to difficulties in conception, increased miscarriage risks, and higher chances of chromosomal abnormalities.
Foods and Habits to Avoid
A healthy fertility diet is not only about adding beneficial foods but also about avoiding those that can negatively impact egg quality and overall fertility.
- Smoking, Cannabis, and Excessive Alcohol: Smoking accelerates egg loss and damages the DNA in egg cells. Cannabis may impair egg quality by disrupting the hormonal axis and affecting cellular function.
- Refined Carbohydrates: Sweets, cakes, pies, pastry, white flour, and white sugar produce a sudden rise in blood sugar and trigger hormonal imbalances.
- Saturated and Trans Fats: The saturated fats in red meat and poultry and the trans fats found in processed foods can reduce fertility. Fats that have undergone a chemical process called hydrogenation can contain trans fats and should always be avoided.
- High-Mercury Fish: It’s best to avoid shark, swordfish, and marlin. The Foods Standards Agency recommends no more than two portions of oily fish a week during pregnancy and to limit tuna to either two fresh tuna steaks a week or four medium cans of tuna.
- Caffeine: Caffeine can have an adverse effect on female fertility and may increase the risk of a miscarriage.
- Alcohol: This is a complete no-no when it comes to fertility for both men and women.
Key Nutrients for Egg Quality
- Omega-3 Fatty Acids: Diets rich in omega-3 fatty acids may help improve egg quality. Animal-based sources like fatty fish (salmon, trout, mackerel, sardines, and tuna) are more beneficial than plant-based sources.
- Vitamin D: Higher levels of vitamin D are associated with better quality eggs and a higher likelihood of conception. Vitamin D deficiency has been linked to hormonal imbalances and anovulatory infertility.
- CoQ10: Coenzyme Q10 levels decline with age, making this coenzyme especially important for egg quality. Suboptimal CoQ10 status may drive age-associated declines in egg quality.
- Inositol: Inositol may increase insulin sensitivity of the ovary, which may help improve egg quality. A combination of myo-inositol and D-chiro inositol in the body’s normal ratio of 40:1 is preferable.
- Zinc: Zinc is a key regulator of egg quality and development. A zinc deficiency may negatively affect the early stages of egg development, reducing the ability of egg cells to divide and become fertilized.
- Antioxidants: Antioxidants such as vitamins A and E may help with the mitochondrial function of our eggs by helping with DNA replication.
Lifestyle Factors
- Manage Stress: High stress levels can disrupt hormonal balance and hinder ovulation.
- Maintain a Healthy BMI: There is a strong correlation between a woman’s BMI and her fertility potential.
- Enhance Blood Flow: Good blood circulation, aided by hydration and activities like yoga, is essential for egg health. Aim to drink at least 1½ liters (or six to eight glasses) of water a day.
- Proper Rest: Essential for the body to heal and to function at a full metabolic level while awake.
- Avoid Endocrine Disruptor Chemicals: The concern is that pesticides can act as Endocrine Disruptor Chemicals and have a negative effect on reproductive hormones for both men and women.
Supplements for Fertility
While a balanced diet should be the primary focus, certain supplements can provide additional support for egg quality and overall fertility.
Read also: The Hoxsey Diet
- Prenatal Vitamins: Invest in supplements like CoQ10, Folic Acid, and Choline to improve egg quality and overall reproductive function.
- Folic Acid: An essential B vitamin that is absolutely crucial for a healthy pregnancy and also one of the vitamins in which we are most commonly deficient.
- Zinc: This mineral is vital for the health and maintenance of reproductive hormones in both men and women.
- Selenium: A good antioxidant that can prevent chromosome breakage which is known to cause birth defects and miscarriages.
- Omega-3 Fatty Acids: Important for regulating reproductive hormones and boosting your baby’s brain, eye and central nervous system development.
Practical Tips for Improving Egg Quality
- Make Gradual Changes: When trying to get pregnant, make one or two lifestyle changes for two to three months.
- Choose Supplements Carefully: Understand that the FDA doesn’t regulate supplements, and so all manufacturers are not the same.
- Eat Organic Foods: Organic foods often contain higher levels of nutrients and are free from pesticides.
- Stay Hydrated: Water is an essential but often forgotten ingredient in a healthy eating plan.
- Look at the Big Picture: Nutrition is just one piece of the fertility puzzle.
Success Stories and Expert Opinions
Many women have successfully enhanced their egg quality through lifestyle changes and specific supplements. Experts in the fertility space emphasize the importance of diet and lifestyle in relation to fertility. Diet has not only improved general wellness but specifically improved fertility and even improved the success rates of medically-assisted fertility treatments, like IVF.
Sample Meal Plan
- Lunch: Brown rice with dal, palak sabzi (spinach curry), and a side of curd. If you have PCOS: Choose low GI carbs (quinoa, brown rice) and high-fiber vegetables.
Read also: Walnut Keto Guide
Read also: Weight Loss with Low-FODMAP