Fertility and diet are topics that people still discuss in private or in the white cabins of doctors. Food is an integral part of our wellbeing, and so is fertility. The latter is directly linked to our self-confidence, so today’s topic for a good read is foods to boost fertility.
Fertility in layman’s terms is the ability to reproduce without medical intervention. To breed and grow generations is the most natural part of our existence. It is important to understand that there is no specific diet to follow or specific foods that can directly influence fertility. But a nutritious and well-balanced diet can boost our reproductive health.
Owing to our modern lifestyle, young couples can have infertility for innumerable reasons. Here sometimes even a balanced and nutritious diet may or may not be the only solution.
For example, if blocked, fallopian tubes cannot be opened even if a woman eats nutritious food.
But other than that, healthy foods that enhance fertility can work wonders to improve our way of living!
As said, prevention is better than cure, if you notice any signs of infertility, we have come up with 12 foods you should include in your diet that would help you in boosting fertility.
Let’s have a peek at the food to boost fertility:
1. Sunflower Seeds:
Sunflower seeds are rich in Vitamin E, which helps improve fertility. They are filled with folate and selenium too, which play an essential part. Sunflower seeds are incredible in their way.
You can sprinkle them on your healthy salad or even use sunflower seeds butter instead of peanut butter. For more nutritional benefits, you can add sunflower seeds in a smoothie or yoghurt too.
2. Citrus Fruits:
Citrus fruits like oranges and grapefruits are the most significant source of Vitamin E containing polyamine putrescine. Thus, it helps in improving egg health. You can cut oranges into slices or even crush them in a while, making smoothies.
Grapefruit can be added to fresh salads or puddings. But if you are on any medication, you should take advice from the doctor to avoid side effects.
3. Mature pieces of cheese:
Mature cheeses like aged cheddar, manchego and parmesan can help improve fertility if consumed in the right quantities. These cheeses are high in polyamines and are available in products made up of plants and animals. Polyamines are present in humans too.
Polyamines play a major role in the reproductive system. For improving the egg health of women beyond 35 years and older, putrescine can be of great help. Such cheeses can be sprinkled on any nuts or fruits before eating as snacks.
But just be careful of the proportion of cheese that you add, because cheese contains lots of calories and saturated fats.
4. Cooked Tomatoes:
Tomatoes are a great source of lycopene, which is an extremely valuable antioxidant. It can help in improving your fertility, too. From the research studies, it has been found that consuming 4 mg to 8 mg of lycopene every day for 8 to 12 months can lead to improved and increased pregnancy rates.
You can consume both raw and cooked tomatoes. However, cooked tomatoes have double the lycopene than raw tomatoes. You can cook tomato soups, tomato sauces, or just have roasted tomatoes too in your diet for better results.
5. Pomegranate:
For the fertility and birth of a child, pomegranate is the most reliable fruit. There are a lot of antioxidants existing in it which also enrich sperm quality.
Pomegranate seeds have always been delicious and healthy to eat. They can be added as toppings on any yoghurt, puddings, oatmeal, salads or even fruit dishes.
6. Walnuts:
Walnuts support fertility in women because they are highly rich in Omega-3 and Omega–6 fatty acids. A small handful of walnuts can be added to your chicken meals, ice-creams, nutritious crunch or even on salads for better taste.
With such healthy oils and fats in its portfolio, go crazy on walnuts as they are one of the best foods to boost fertility.
7. Full–Fat Dairy:
For all women and men who can tolerate pastured dairy, it can help boost fertility. For women, it helps in pregnancy as well.
Dairy products are highly rich in saturated fats, which is essential for fertility. It has fat-soluble Vitamins A, E, D, K and K2. Women are less likely to suffer from ovulation problems if they consume full – fat dairy products.
Full–fat products include milk, ice creams, cream cheese, and other dairy products. You can swap slim milk to full-fat milk and try eating full-fat yoghurts too.
8. Beans and Lentils:
Beans and lentils act as the best source of fibres and folate, which help in maintaining a healthy and fit hormonal balance. Lentils also help the egg to fertilise because they contain high levels of polyamine spermidine.
Moreover, beans and pulses are too high in protein, which help in a healthier ovulation process. Instead of meat meals, consumers can consume lentils and beans in their lunch or dinner. You can also sprinkle beans in your salad and enjoy a healthy and tasty meal.
9. Pineapple:
Eating pineapple for five days following the IVF process’s ovulation can help up to some extent with implantation.
If females have low Vitamin C levels, there are high chances that they may be suffering from Polycystic Ovarian Syndrome (PCOS).
Pineapple is an excellent source of Vitamin C, so consuming it may help overcome PCOS in the long run. Inflammatory foods can impact your fertility, and the inflammation then can suppress the ovulation process. As pineapples are sweet, they can be cut into slices and eaten with masala sprinkled on them. They can be even grilled and eaten with salsa sauce.
Doctors often refer to the pineapple as a miracle food to boost fertility.
10. Cinnamon:
If you are suffering from irregular menstrual cycles, cinnamon supplements can help you to overcome polycystic ovarian syndrome (PCOS), which is nowadays very common. If they have more regular ovulatory cycles, there are more opportunities for conceiving without difficulties. Not just menstrual issues, cinnamon is widely recognized as one of the best foods to boost fertility.
You can sprinkle cinnamon in your morning oatmeal daily, or you can sprinkle a little bit on yoghurts or even add it in your tea coffee for a better and spicy taste. But it is advisable to talk with a doctor before beginning any fresh supplements during pregnancy.
Back to Organic Roots
Eating pesticide-free fruits and vegetables is another way to improve fertility.
Non-organic foods have toxins and pesticides sprayed on them to help with their shelf-life, but then these are harming our fertility system. We look for other options like IVF with compromised fertility, which again have other sets of challenges.
Researchers from Harvard Medical School and Harvard T.H. Chan School of Public Health published a study which showed that food rich in trans fat, sugar and alcohol demonstrated adverse effects on fertility while the semen and egg quality improved when the couples consumed healthy organic diets.
Understandably, specific measures are taken to sustain food quality, but we are bracing these measures’ after-effects on our bodies in return.
Organic foods are rich in B12 folic acid, and omega-3 fatty acids help faster conception and take care of the growing baby in the womb.
Fruits and vegetables grown organically are more nutrient-dense and have far more fertility benefits than non-organic harvest.
Fertility Food Platter Within Your Reach
By glancing at the list above, one can conclude that the food to boost fertility can be sourced from our kitchens and pantry without running from pillar to post in search of them. If starting a family or just being healthy fertility and hormones wise is in your mind, make a list of food to boost fertility and shop. Seek out a fertility nutritionist as well, as they can give you great tips for boosting fertility.
Hope the above read helps you in your quest towards fertility.