Best Foods to Improve Fertility
Getting pregnant isn’t as easy as many think it is. Given the amount of unplanned or surprise pregnancies that occur, no wonder we are led to believe that pregnancy happens with a click of the fingers. However, the reality isn’t as always so snappy.
Fertility problems are quite common and can happen for various reasons. For instance, some women can have a hormonal imbalance which means they ovulate irregularly, thereby interfering with the chances of fertilisation. Some men can have varicocele which alters the temperature within the testicles, affecting the sperm production and release. These are just some of the various things that can affect fertility, not to mention the monthly timing and other lifestyle factors.
Thankfully, it isn’t all doom and gloom. There are still plenty of ways to boost fertility without medical intervention. Of course, in some situations medical advice is necessary. Taking some steps to boost fertility naturally is a good idea, but if problems do persist then consulting a doctor is recommended.
One way to naturally boost fertility is to eat certain foods. Obviously, food is the most natural source of energy and nourishment for the body. This is the first port of call when attempting conception. When trying for a baby, try some of these top tips and food suggestions to help improve fertility.
Top Foods to Improve Fertility
So what are the best foods to eat? When it comes to preparing the body for ovulation and improving fertility, there are many delicious and nutritious snacks and meal options available. These are some of the top foods to boost fertility:
Plant based proteins are very important for improving the follicle quality of the woman’s egg. When the egg follicle is strong, it has a better chance of implanting on the uterus wall. They are better than protein found in animal products because they are more natural and organic without any processing, so the proteins are stronger.
Where to find this: eating beans, legumes, and nuts is a good start. Think about snacking on almonds walnuts, and cashews through the day. Bulk up meals and salads with chickpeas, lentils, and tofu.
Leafy green vegetables are something that help women with fertility. They are extremely high in folate which is an important B vitamin. For women, this helps to improve ovulation. During ovulation, the egg is released. Having lots of folate in the body will help the egg on its journey through the fallopian tube.
Green leafy vegetables are also thought to improve the libido of both men and women.
Where to find this: stock up on spinach, kale, and romaine lettuce. These are perfect to mix into salads or sandwiches. Add some tomatoes too, for this vegetable is jam packed with the antioxidant lycopene which helps improve the sperm mobility of men.
Complex carbohydrates will make a difference to fertility chances. Complex carbs, not basic carbs which are found in highly refined and processed things, play an important role in maintaining healthy blood sugar levels. In doing so, it encourages and supports a slow release of reproductive hormones, meaning that the hormonal changes associated with conception stay in the body longer.
Where to find this: complex carbohydrates can be found in whole wheat bread, brown rice, and brown pasta. These are also much better for your digestion compared to white or refined carbs.
Allicin and selenium are important for sperm movement in men. Together, these two proteins promote blood flow to the sexual organs of males. They also make the sperm more flexible so that they have more agility and resilience to reach the egg and fertilise.
Where to find this: the best source of these are found in garlic. Garlic is an amazing little thing with so many health benefits. Time to add it to more salad and meals!
Monounsaturated fats help fertility in the sense that they stop inflammation throughout the body, in both men and women. This type of fat has many anti-inflammatory purposes. For women, this helps to keep the uterus lining supple and flexible without any swelling. For men, it helps to even out the flow of blood to the sexual organs.
Where to find it: olive oil is guaranteed to be full of monounsaturated fats. Also, avocados, nuts, and peanut oil put plenty of this in the body.
Omega 3 and essentially fatty acids is perfect for promoting healthy and even blood flow. For women, this helps fertility by opening up the uterus and reducing any inflammation around the cervix. Therefore, it is more accessible for conception. Also, these help to keep the menstrual cycle regular so that ovulation is more predictable. For men, omega 3 and good fatty acids help increase sperm count and boost blood flow to the genitals.
Where to find these: think about eating lots of salmon as this fish is the most organic and healthy. Fish oil supplements are also a good source of these in an easy dose. For meat free alternatives, enrich the diet with almonds, cashews, and avocados.
What to eat before and after Ovulation to Improve Fertility?
Prior to ovulation the key to making that egg extra strong is in B vitamins. These, along with other nutrients, will support the egg during its release and get it ready for implantation. Things like whole grains, green leafy vegetables, legumes, and egg or lean meats are perfect for encouraging the retention of B vitamins.
Also, omega 3 rich foods such as fish or fish oil supplements will help to give you the right amount of essential fatty acids for this stage. Basically, these type of fatty acids help to open up the blood vessels around the cervix opening, making it easier for the sperm to enter. As well as this, omega 3 also heightens blood flow to the uterus to help the egg on its journey through the fallopian tube.
After ovulation is when the luteal phase begins. This is basically the time when the period would normally starts, but once conception has been successful, implantation takes place. In this phase, eating well to support and encourage the uterus lining is most important.
Think about eating lots of foods that will encourage the growth of cells, such as things loaded up with beta-carotene. This is found in vegetables that are orange and yellow, as well as trusty leafy green vegetables.
The great thing about beta-carotene is that it is rich within fruit and vegetables, so seeking it out also means getting a well balanced and tasty diet. Carrot and sweet potato ought to find a way into the main meal of the day for the purpose of beta-carotene. Things such as cantaloupe and melons will give you plenty of this stuff as well as a nice, sweet taste. In fact, pineapple is perfect at this stage as it also contains bromelain, which is thought to boost fertility thanks to its anti-inflammatory reaction.
Other Healthy Diet Tips to Improve Fertility
Enjoying some warm soup is also a good idea when trying to get pregnant. This is especially relevant for the luteal phase, so right after ovulation has occurred. Helping to keep the internal body temperature warm helps to encourage implantation. It might help your chances to try for a baby during the winter months when soup and warm beverages are more appealing!
Steer clear of trans fats and carbohydrates as these are not friendly for ovulation. These are found in things in such as processed meats and refined rice or white bread. At any time in life seeking out more organic types of foods is always better for the body. For ovulation, it is vital. Studies done by the Harvard School of Public Health tracking the ovulation pattern of 18,000 women over 8 years found that ovulation problems, which are mostly preventable, were found in women with diets high in bad fats and carbs.
Avoiding acidic food and drinks is also highly recommended by nutritionists and doctors. These things such as coffee, soft drink, as well as some processed meats and alcohol have a negative impact on the cervical mucus. In fact, it makes rather hostile and uninviting for the sperm to enter the womb. Rather, you should focus on foods and drinks that are high in alkaline, such as juices containing green vegetables or carrots. Alkaline, the opposite of acid, keeps everything neutral and mellows out the cervical mucus.
Drinking plenty of water is also a vital point for improving fertility. As with anything, water is the key to a happy and healthy body. It is really important to eat the right foods and flush them through your body with a glass of H2O. Drinking enough water, which is about 8 glasses a day, will help keep your blood flowing nicely through the body and remove any toxins along the way which would could otherwise have a negative impact on conception.