Good nutrition is so important for healthy reproductive cycles in both women and men. Eating the correct foods so the body feels completely nourished helps to boost fertility levels, conception, and the health of an unborn child.
Many people have limited knowledge of understanding the nutritional requirements to increase and maximise the chance of conception and pregnancy, which are completely different to maintaining fitness levels for example.
In this Blog we look at how making the right changes to your diet can boost fertility levels.
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 improve and maximise the chance of a pregnancy.
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
- Transfats such as margarine, and processed foods
- Soy based foods such as tofu and beans
To ensure the body feels completely nourished, and to boost fertility levels, which will improve your chance of a pregnancy, 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 and to maximise your chance of a pregnancy 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 really help to boost your fertility levels and really maximise your chance of a pregnancy.
Following a healthy diet before you conceive can help to boost your fertility levels, lower the risk of birth defects, and reduce the chances of pregnancy complications such as preeclampsia.