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Whole food is your foundation for a healthy, fertile body. What you eat is as important as any other single thing you do for your fertility. Every time you eat, you can do something amazing for your reproductive system.
Add These 6 Nutrient-Dense Fertility Foods to Your Diet
1. Avocado: A 2012 study conducted by the Harvard School of Public Health shows a diet high in avocado and foods high in monounsaturated fats may triple the chance of success with IVF treatments. Monounsaturated fats in avocado reduce inflammation for an optimum environment for conception.
Avocados are a rich source of plant sterols that block excess estrogen from xenoestrogens (estrogen mimics in the environment) and too much circulating endogenous estrogen (naturally produced estrogen in the body). By balancing estrogen, avocados support the body’s natural ability to produce progesterone, critical for ovulation and healthy pregnancy. I love avocado in salads, guacamole or on soft tacos.
2. Wild salmon: Omega 3 oils in wild salmon boost fertility by regulating prostaglandins (body chemicals involved in hormone production). In addition, omega 3 oils increase blood flow to the reproductive organs.
Wild King and Sockeye salmon are your best choice for high Omega 3 essential fatty acids. Farmed salmon have much lower levels, due to their diets of GMO corn and soy. The essential fats in wild salmon can be especially nourishing for women with low cervical mucus or who suffer from vaginal dryness. Wild salmon is also a good source of iron supportive of healthy endometrial lining thickness, which is important for embryo implantation.
3. Full-fat, organic yogurt: While low-fat dairy can be a fertility blocker, full-fat dairy products boost fertility. Harvard School of Public Health research shows eating whole fat-dairy supports normal ovulation.
Full-fat yogurt is an excellent protein source for fertility. Protein-based amino acids are the building blocks for healthy cells in the body. Further, yogurt contains probiotics to support healthy vaginal flora. (Vaginal infections can put a real damper on fertility efforts. Eating and applying yogurt can be a godsend for this issue.) Choosing organic, full-fat yogurt is your best choice to avoid growth hormones and chemicals present in conventional dairy.
4. Yams: In this discussion, I’m referring to sweet potato yams, not the fertility herb, Wild Yam (Dioscorea villosa).
Yams are rich in antioxidants like vitamins A and C, which prevent free radical damage to sperm and eggs. There is some data that finds West African populations who eat a lot of sweet cassava yams have a higher twin rate, but this remains to be proven. Further, yams are full of fiber to help regulate blood sugar for women with PCOS. Yams are much healthier than white potatoes, too. Just bake as usual and add your favorite seasonings.
5. Berries: Raspberry, blueberry and blackberry are all stars for fertility. They are extremely high sources of antioxidants for egg and sperm health. This is especially important for older men and women who want to conceive.
Goji berries (Lycium barbarum, L. chinensis), in particular, show fertility benefits. Chinese animal research finds antioxidants in goji berry increase sperm health and motility.
Further, berries have sugar regulating activity, which may help women with PCOS. Conventionally grown berries are heavily sprayed with pesticides, and their thin skin allows more chemicals to penetrate the fruit. Choose organic berries for your Natural Fertility Diet.
6. Organic seaweed: Seaweeds are some of the most nutritionally dense foods on the planet. They are high in vitamins A, C, E, B1, B2, B6 and B12, critical for immune response and fertility. Algin in seaweed can protect the body from toxins that can affect fertility, including heavy metals and radiation. Algin binds to toxins in the GI tract, so they pass through the body unabsorbed.
Seaweed is a premier source of iodine that can help women with thyroid issues, which can be a problem for both pregnancy and fertility. There are many ways to cook with seaweed. I like seaweed in soups, veggie sushi or sprinkled on healthy casseroles.
Try a few of these foods in your Natural Fertility Diet. They are all delicious, widely available and easy to cook with. Organic is the way to go whenever possible for a fertility program. You can avoid many fertility pitfalls just by choosing organic and eating a whole foods diet.
- Fertility Boosting Foods. (2016). Retrieved from: http://www.healthywomen.org/content/article/fertility-boosting-foods?page=2
- Chavarro J.E., Rich-Edwards J.W., Rosner B., Willet W.C.. (2007, May). A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction. May;22(5):1340-7. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/17329264
- Hope, J. (2012, July). Avocado Diet Triples Chance for Success For Couples Undergoing IVF. Daily Mail.com. Retrieved from: http://www.dailymail.co.uk/health/article-2168494/Avocado-diet-triples-chance-success-couples-undergoing-IVF.html
- Omega-3 Content of Frequently Consumed Seafood Products. (2016). Retrieved from: http://www.seafoodhealthfacts.org/seafood-nutrition/healthcare-professionals/omega-3-content-frequently-consumed-seafood-products
- Legatt, M. (2016). Optimize Your Fertility With Wild Salmon. Retrieved from: http://blog.seattleacupuncture.com/wild-salmon-for-fertility
- Tan Q.H., An C.X., Xiao Y., Liao Z.M.. (2012). Protective effect of Lycium bar-barum polysaccharides against heat stress-induced germ cell apoptosis in rats and its mechanism. Zhonghua Nan Ke Xue. 2012;18(1):88–92. Chinese. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/22295856
- Lehtonen H.M., Suomela J.P., Tahvonen R., Vaarno J., Venojärvi M.,et al. (2010, March). Berry meals and risk factors associated with metabolic syndrome. Eur J Clin Nutr. 2010 Jun;64(6):614-21. Retrieved from: http://www.ncbi.nlm.nih.gov/pubmed/20197789
- The Land of Twins. (2001, June). BBC World Service. Retrieved from: http://www.bbc.co.uk/worldservice/people/highlights/010607_twins.shtml
- Frequently Asked Questions: Basic Sea Vegetable Information. (2016). Retrieved from: http://www.seaveg.com/shop/index.php?main_page=page&id=8&chapter=1
Sarah has worked in the field of natural foods and herbalism for over 20 years. She’s a published author, Certified Herbalist, and health and wellness consultant. Sarah Graduated from the Professional Herbal Studies from the East West School of Herbology, and holds a Bachelor’s Degree in English. Working with women on their journey to wellness is her passion and she loves to share what she has been blessed to learn from naturopaths and other herbalists over the years.
I am so confused about dairy. I read things that a full fat, organic serving a day is great for fertility and then other things that say dairy is terrible for fertility and if you have been diagnosed with unexplained, like me, you should cut it out. As a vegetarian, it is hard for me to cut out all dairy and I am just confused by all the different opinions. Any help would be appreciated. Thank you.
Dear MD,
We feel limited amounts of full-fat, organic and grass-fed dairy (raw is best) is fine for most women to consume, even those with unexplained infertility. That said, it may be best to avoid or limit by women who have PCOS and endometriosis. There are many varying opinions on the health benefits of dairy, that is for sure!
Hello Hethir,
I stumble across your videos last night and I think they are absolutely helpful and amazing.
I was doing some research on PCOS as I recently discovered I have this condition and had no idea what it was at the time. Bear in mind I am 24 years old and not sexually activate at all. Ever since pubity I always had irregular periods, but since November I stopped seeing my period for 5 months so I started using a progestrone cream. What do you think I should do to help overcome PCOS so I am prepared for future conception?
Hi chantelle,
Thank you for reaching out to us! It is good that you are still young and desire to improve your health now! Good for you 🙂 First, we don’t recommend using progesterone cream, unless you know for sure you are progesterone deficient through a hormone test.
Next, a great place to get started is by reading our main PCOS guide titled How to Reduce the Damaging Effects of PCOS on Fertility Through Diet and Herbs. Next, I recently created a guide, Resources for Treating PCOS Naturally which is a compilation of our most important articles on PCOS. I would urge you to read through the many articles there. If after reading these guides you still feel like you need more help, we offer stellar private fertility consultations. We are also available via phone, chat or email for any questions you may have, just click here to get in contact with us…
I hope that helps you get started!