Nutritional

Nutrition deficiencies in diet for both women and men can cause imbalances which affects egg and sperm health. Studies have shown that by keeping the body continually nourished with good food choices can help to enhance and optimise fertility health.

Eating a well-balanced diet to achieve healthy eggs and sperms includes:

• Healthy fats such as oily fish, coconut oil, nuts, and seeds.
• Protein such as eggs, organic meat, lentils, and beans.
• Antioxidants such as green leafy vegetables and berries.

Food to try and avoid are:

• Sugar such as cakes and biscuits.
• Trans fats such as margarine, and processed foods.
• Soy based foods such as tofu and beans.

To ensure the body feels completely nourished it is recommended to eat:

• Organic meat 2-3 times per week.
• Oily fish 1-2 times per week.
• Whole grains 3-4 times per week.
• Lentils and beans – 2-3 times per week.
• 6-8 portions of fruit and vegetables per week.

Some good food choice examples to eat whist trying to conceive are:

• Salmon. Salmon delivers a dose of protein, healthy fats, and potassium.
• Chickpeas. These are excellent sources of protein, and they also provide a dose of iron and zinc. Chickpeas are loaded with protein, zinc, potassium, and fibre. (Other good options include pinto beans, soybeans, white beans, lentils, and kidney beans). Use them to make hummus or bake them and sprinkle on a salad.
• Spinach. Aim for four to five servings of vegetables a day. Leafy greens like spinach are a great choice: Spinach is a rich source of calcium, vitamin C, folate, and potassium. Try adding a handful of spinach leaves to a smoothie, along with vanilla yogurt and a ripe banana.
• Oranges. Oranges are also packed with vitamin C, calcium, and potassium. According to the Academy of Nutrition and Dietetics, vitamin C from citrus fruits can also help your body better absorb iron from non-meat sources. To work more into your diet, try drinking a glass of orange juice or topping your salads with a few slices.
• Fortified Cereals. Whether you’re opting for cooked cereals or the ready-to-eat kinds, look for products made from whole grains that are fortified with iron and folic acid, and contain little added sugar.

There’s a huge amount of research that shows making changes to your diet can help to maintain and enhance and optimise fertility levels. Following a healthy diet for at least 3 months prior to trying to conceive can help to lower the risk of birth defects and reduce the chance of pregnancy complications such as preeclampsia.