Fertility-Boosting Foods for Women

There’s no need to feel deprived when you’re trying to get pregnant. Quite the opposite. Check out
these foods that taste great and can help keep your body in top baby making condition.

1. Whole Grains
You don’t have to give up carbs, just choose wisely. Complex carbohydrates like whole grain breads, brown rice, stone-ground cornmeal, and oatmeal don’t affect blood sugar and insulin as dramatically as refined carbohydrates (white bread, white rice, bleached flour, etc). And anything that’s good for insulin function is good for fertility.

2. Protein
Plant Protein from plant sources like beans, peas, and peanuts has been associated with increased fertility, as opposed to protein from red meat and poultry. Beans are also high in iron, another fertility-helper. No need to become a vegetarian, but do try to limit meat to occasional small portion

Lean protein: Animal protein such as lean turkey, chicken, and beef are chock-full of iron. And studies show that there’s a link between iron and fertility: Women who have enough iron have a higher fertility rate than women who are deficient in the nutrient. So pump up your intake of lean animal protein to about two servings a day — but make sure to stay away from the high-fat variety and avoid more than three daily servings since research shows that too much protein (even lean protein) can decrease fertility. In fact, consider swapping out one serving of animal protein for a serving of plant protein, in such fertility foods as beans, tofu, or quinoa. If you’re not eating any animal protein, you may want to make sure your prenatal vitamin has irons.

3. Full-Fat Dairy Products

It might be hard to think of whole milk, full-fat yogurt, and even ice cream as fertility foods, but a study at Harvard found that women who consume these foods (as opposed to low-fat or no-fat dairy) have fewer problems with ovulation. And dairy contains calcium, too, which is an important fertility nutrient. Researchers caution not to overdo it with the full-fat stuff, but one serving a day might help (compensate for the extra calories elsewhere in your diet).

4. Fresh Fruits and Vegetables
Where to begin with how healthy and important for fertility fresh produce is? First of all, it’s full of antioxidants, which promote general—and reproductive—health. Plus many fruits and vegetables—oranges and citrus fruits, strawberries, green leafy vegetables—are high in folate, an important nutrient to load up on before pregnancy to prevent birth defects.
 

5. The "Right" Fats: Monounsaturated, Polyunsatured, Omega-3 Fatty Acids
Say “no” to trans fats and saturated fats...and  yes to monounsaturated and polyunsaturated fats, and omega-3 fatty acids. These fats reduce inflammation and increase insulin sensitivity. Where to get them? In avocados, nuts, sesame and pumpkin seeds, sardines, and salmon.

6. Phyto-oestrogens

Eating foods that contain phytoestrogens may help stabilize a woman’s estrogen levels. Fat cells make estrogen, so overweight women may have excess levels of the hormone. This can inhibit production of the follicle-stimulating hormone and the luteinizing hormone.

‘These are the hormones produced at the start of the menstrual cycle critical for the growth and release of an egg at ovulation,’ she says.

If tests show you have too much estrogen, phytoestrogens may help.

‘They can mimic and take the place of estrogen to help prevent an excess of the real human hormone, which can contribute to fertility problems,’ she says.

They are found in everything from pulses, soya and flax seed to broccoli and cabbage. A few handful-sized daily portions of seeds and beans and several portions of green vegetables are suggested.

7. Vitamin E

There are eight compounds referred to as vitamin E. And among these are tocopherols, whose Greek name means ‘to carry a pregnancy’.

Vitamin E has been shown to increase fertility when given to both men and women and it’s also a powerful antioxidant.

‘Vitamin E can aid women aged over 35 to respond better to IVF because it may help to improve the health of the remaining eggs,’ says Anne-France Rix. ‘As an antioxidant, it can protect sperm from damage from things like air pollution.’

Sources include eggs, avocado, green leafy veg and nuts. Rix advises eating six eggs per week. The NHS advises against taking vitamin E supplements during pregnancy but to focus on eating a healthy, balanced diet.

14. Oysters:

 The oyster is famous for being an aphrodisiac and for good reason — it contains zinc, which is crucial for conception. Zinc deficiency can disrupt the menstrual cycle and slow the production of good-quality eggs. What if you simply can’t swallow the idea of swallowing this fertility food? You can find zinc — though less of it — in such fertility foods as beef, poultry, dairy, nuts, eggs, whole grains, and legumes. Or you can get zinc from your prenatal vitamin.

Others are green leafy vegetables and brown rice. ‘Some breakfast cereals, breads and margarines also have folic acid added to them,’ she says.

 9.  Dairy

Dairy is rich in calcium, a nutrient that’s essential not just for bone health but also for reproductive health. So it pays to bone up on dairy (that includes milk, yogurt, and cheese) when you’re TTC. While you’re donning a milk mustache, try a full-fat one once a day — particularly if you have ovulation issues: Some researchers think that one serving of whole milk (or even full-fat ice cream) can decrease the risk of ovulatory infertility. But remember that just one serving of full-fat dairy a day is all you need. Any more than that will just pack on pounds (and hinder your TTC efforts). Not down with dairy? You can also find calcium in other fertility foods such as leafy greens, canned salmon with bones, tofu, almonds, and fortified juices. Aim for about 1,000 mg of calcium daily. And keep up the calcium quotient when you get pregnant since it’s crucial for the development of your baby-to-be’s bones and teeth.

10.  Complex carbohydrates

Eating complex carbohydrates (whole grains, beans, vegetables, and fruits) as opposed to refined carbohydrates (like white bread, white rice, or sugary snacks) may increase fertility. How? Digesting refined carbs causes an increase in blood sugar and insulin in the body — and increased insulin levels can disrupt reproductive hormones and interfere with the menstrual cycle (and who wants a messed up cycle when TTC?). Complex carbs, on the other hand, take longer to digest and don’t cause spikes in insulin levels. What’s more, complex carbs may even promote regular ovulation. Another bonus to eating complex carbs like whole grains? They contain multiple nutrients, including folic acid, which increases fertility and decreases the incidence of neural-tube defects in a fetus, which can occur early in pregnancy — even before you know you’ve got a baby on board. Of course, when it comes to folic acid, more is better, so choose a prenatal vitamin with that has at least 400 mcg.

11. Fatty fish:

The omega-3 fatty acids found in fatty fish such as salmon, sardines, and herring have some big, fat fertility-boosting benefits. They may help to regulate reproductive hormones, increase blood flow to reproductive organs, and relieve stress (stress has been shown to be a surefire fertility buster). What if you’re not a fan of fish? You can get omega-3 fatty acids from other fertility foods such as flaxseed, walnuts, pumpkin seeds, and enriched eggs. You can also talk with your health-care practitioner about supplementing with omega-3s.

  12. Wild yams:

 In fact, populations that eat a lot of wild yams have a high rate of twins. When it comes to fertility foods, this one may have double the effect!

 13. Berries:

Blueberries and raspberries are particularly packed with antioxidants, which help prevent damage and aging to your body’s cells — and this includes cells in your reproductive system — namely, your eggs. So a diet that’s rich in berries may help keep your eggs healthy and increase their shelf life.

The NHS advises that women should take a 400-microgram folic acid tablet every day while they are trying to conceive and 12 weeks in to pregnancy.

If you didn’t take it before they conceived, you should start as soon as you find out that you  are pregnant.