Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you can make. Numerous studies have shown that specific changes to the diet can improve fertility, reduce the possibility of recurrent miscarriage, and support a healthy pregnancy.
Although we generally recommend beginning your journey to healthy conception with a fertility cleanse to remove excess toxins from a poor diet, nutrition plays a vital role when it comes to having a healthy body, hormone health and reproductive system. The building blocks for hormones are found in the foods we eat. Antioxidants, which help to protect the egg and sperm from free radicals, are found in the foods that we eat. Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your health and fertility.
In working with our natural fertility clients, the first topic of discussion, regardless of the reason they are consulting with us, is “what is your diet like?”. Many of their responses are… “healthy” and then they go on to share their version of that. More often than not, it is not a diet that is healthy for fertility.
Regardless of what your definition of healthy is, today I am going to share with you what the definition of healthy is for fertility, and what that looks like in real life. A diet for fertility will look different even compared to a normal healthy whole food diet. This may very well be different compared to how you are eating now and include foods that are new to you or even exotic sounding, like maca root. Don’t worry. We have tools to help you get started and recipes to make this easy and fun!
What is a Fertility Diet?
So, what exactly is a fertility diet? A Natural Fertility Diet is a way of eating that is supporting your body in its reproductive efforts. It includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more. It is a diet that is designed to help your body to balance fertility issues that may exist, build up nutrient stores and provide all of the building blocks for a healthy child. It is also a diet that is focused on giving you and your future child the best start in life.
Why Eat A Natural Fertility Diet?
- Did you know that there are specific nutrients that are needed by the young fetus before you can even detect pregnancy and that a deficiency in these nutrients could cause serious birth defects?
- Did you know that the foods you eat today impact the health of your eggs and sperm 90 days from now?
- Did you know that hormones build themselves from the ingredients you provide through your diet?
- Did you know that the number one treatment for balancing PCOS and getting pregnant despite PCOS is diet?
- Did you know that what you don’t eat is just as important as what you do eat?
- Did you know that the number one cause of infertility is anovulation (lack of ovulation) and that it can often be remedied by changes in the diet?
Eating a Natural Fertility Diet is something everyone can do regardless of location, fertility issue, age, time, and money. We all eat, so why not eat in a way that supports your fertility?
Nutritional Practices for Healing
Nature has created foods to help nourish and feed the body. When the body is optimally nourished and unhealthy foods are avoided, the body is then able to repair and rebuild itself. This is very helpful for fertility, especially if there is an underlying imbalance or fertility issue. The cells in the body are constantly dying off and new cells are being created to replace the old cells. This is occurring in every organ, muscle, tissue, etc., of the body constantly. The building blocks of these new cells are provided from the foods that you are consuming. The Natural Fertility Diet is also designed to help support a healthy body, which in turn can heal itself and create healthier cells.
The Benefits of Eating a Natural Fertility Diet
- Provides antioxidants, vitamins, and minerals which help to protect egg and sperm health from the damage caused by free-radicals.
- Helps the body maintain hormonal balance by providing the fats needed for hormone production and function.
- Provides the body with an abundance of vitamins, minerals, antioxidants and other nutrients needed for optimal health.
- May decrease the chances of a miscarriage due to insulin resistance and damage from free-radicals to the ova (eggs), sperm, and DNA.
- Helps to build important nutrient stores for pregnancy.
- Supports a healthy reproductive system.
- Promotes energy and vitality.
The Natural Fertility Diet Nutrition Guidelines
A fertility nourishing diet is one that has the following components….
Anti-inflammatory foods
Inflammation is an imbalance that is present with many fertility issues and health conditions. Fertility issues such as endometriosis, PCOS, uterine fibroids and hypothyroidism all have an inflammatory component to them. Chronic inflammation can also act as a potential hindrance in the processes of ovulation, conception, and the early development of an embryo.
We would all benefit from taking steps daily to reduce inflammation, and diet is one of the best ways to do that.
A study by Baker et al., published in the Journal of Nutrition and Food Sciences in 2018, presented the beneficial role of an anti-inflammatory diet in improving fertility outcomes. This comprehensive study revealed a strong correlation between diets high in anti-inflammatory foods and improved fertility markers in women, especially with respect to reducing the complications associated with polycystic ovary syndrome (PCOS) and endometriosis – two conditions that can severely impact fertility.
Fiber-rich foods
Fiber is such an important component to eating a diet that supports reproductive and hormonal health for multiples reasons.
Blood sugar health
Dietary fiber is critical for maintaining blood sugar and insulin levels, which in turn can help balance hormones, an essential aspect of fertility. Natural foods are designed perfectly with fiber to release at the optimal speed into the blood, naturally managing healthy blood sugar levels. Eating a diet high in processed foods that are low in fiber causes a lot of issues that can lead to insulin resistance which can negatively affect hormone health, egg health and increase the chance of miscarriage.
Supports excess hormone removal
One of my favorite actions of fiber is the removal of excess estrogens from the body through pooping. If you are not going to the bathroom 1+ times per day, any excess hormones the body is trying to remove will continue to recirculate instead of leaving the body. Making sure you are eating enough fiber daily can eliminate this issue.
Feeds a healthy microbiome
It may seems odd to focus on gut health or the microbiome when talking about fertility, but that couldn’t be further from the truth. Having a healthy gut microbiome is very important for hormone production, reducing inflammation in the body, nutrient absorption and an immune system that is acting appropriately (and not attacking your own body causing thyroid issues, implantation issues, etc.) Fiber is of major importance to a healthy gut microbiome. Both soluble and insoluble fiber is important. To feed the mircrobime we need soluble. To cleanse the body we need insoluble fiber.
Most people the United States eat on average 12 grams of fiber per day. This is way too low for optimal health and fertility. We should be aiming for more around 40 grams per day at the minimum.
Chavarro and his team’s study, published in the American Journal of Epidemiology in 2009, made significant strides in understanding the relationship between a high fiber diet and fertility. The research indicated that a fiber-rich diet, particularly in the form of whole grains, helped manage insulin levels and thus promoted hormonal balance, leading to increased ovulatory function and overall improved fertility.
Healthy Fats
Healthy fats, especially Omega-3 fatty acids, have been shown to enhance reproductive health by harmonizing hormonal balance and reducing inflammation, both critical for improving fertility. While foods rich in omega 3 are plentiful and well known, eating too many foods high in omega and causing the omega 3:6 ratio to become out of balance can cause issues with inflammation and hormone health. Omega 6 is found in a lot of processed foods (canola oil for example).
A study conducted by Nehra et al., in the Journal of Clinical Endocrinology and Metabolism in 2012, demonstrated that a diet high in Omega-3 fatty acids could significantly improve fertility. The study found that these fats could reduce inflammation and regulate the menstrual cycle, enhancing the overall quality of women’s reproductive health.
Antioxidants
Antioxidants are responsible for safeguarding the body’s cells, including egg and sperm cells, from damage caused by free radicals, thereby enhancing fertility. The thing with antioxidants is that they need to be constantly circulating in the body, so daily abundance from diet is important, especially if you are wanting to support egg and sperm health.
Ruder et al. published a study in the journal Reproductive Biology and Endocrinology in 2008, where they found that dietary antioxidants could play a significant role in improving fertility. The study demonstrated that couples with higher antioxidant intake had better semen quality and higher pregnancy rates, illustrating the positive influence of antioxidants on both male and female fertility.
Micronutrients
While most popular diets focus on macro nutrients and calories as the most important element of nutrition, I find it much more beneficial to focus on micronutrients. Most people have no idea if their daily meals are providing them with all of the nutrients necessary for optimal health let alone fertility. Essential for reproduction, micronutrients like folic acid, iron, zinc, and vitamins (A, B6, B12, C, D, E) contribute to processes such as cell division, DNA replication, and hormone production. A diet rich in these nutrients is therefore beneficial for fertility.
In a comprehensive review in the journal Human Reproduction Update, Gaskins & Chavarro (2018) concluded that certain micronutrients could greatly influence fertility. The review pointed out that micronutrient deficiencies, particularly of folic acid and vitamin D, could affect ovulation, implantation, and subsequent successful pregnancy.
Detoxification
The body has the amazing natural function of continual detoxification. When working towards health it is our job to help make sure the bodies detoxification pathways are functioning at their best and we are optimizing them. Detoxification happens through sweat, pooping, peeing, breathing and through the movement of lymph. This helps the body to maintain hormone health and immune function. Eating a diet that is supportive of detoxification can help you on a daily basis. This can be supported by not only the foods you eat, but even more importantly the foods you avoid. Detoxification aids in the removal of toxins from the body that may interfere with fertility. A diet rich in antioxidants, fiber, and hydration can support the body’s natural detoxification process.
A study published in Environmental Health Perspectives by Bloom et al., in 2011, highlighted the role of detoxification in fertility by establishing a link between exposure to environmental toxins and decreased fertility. The researchers found that individuals who followed regular detoxification practices, such as consuming a diet rich in antioxidants and fiber and staying well-hydrated, were less likely to have fertility issues, underlying the critical role of detoxification in reproductive health.
Hormone Health
A balanced hormonal system is fundamental for reproductive health. Consuming a nutrient rich diet can help to support hormone balance.
A study published in Fertility and Sterility by Chavarro et al., in 2007, showed the positive impact of a balanced diet on hormonal health and fertility. The study revealed that participants who followed a diet rich in lean proteins, healthy fats, and complex carbohydrates had better hormonal balance and a significantly higher probability of conception compared to those who did not. This evidence underscores the essential role of diet in hormone health and fertility.
Hydrating
Drinking water is important, but also eating a diet that is hydrating and filled with fresh fruits and vegetables is very beneficial. Fresh juices, smoothies and salads are a great way to eat a hydrating diet. Also be sure to drink at least half your body weight in ounces of clean, purified or filtered water daily. It is best to avoid bottled water as some of the plastics in the bottle can contribute to hormonal imbalance due to their estrogen mimicking chemicals. The best waters to choose from are reverse osmosis and distilled. Avoid tap water, as tap water has been found to be laced with harmful pesticides from agricultural runoff.
The “EWG [Environmental Working Group] collected data from state agencies and the EPA for drinking water tests conducted from 2010 to 2015 by 48,712 water utilities in 50 states. All told, the utilities, which had the opportunity to review the data for accuracy, tested for 500 different contaminants and found 267… 38 that may cause fertility problems and 45 linked to hormonal disruption” among a longer list of health problems.
Click here to learn about Fertility Cleansing, to help assist the body in cleansing toxins from previously consumed, unhealthy foods and beverages.
Important Nutrients for Fertility
While all nutrients are important for health, there are some that have been specifically shown to have a direct impact on fertility. Below is a list of these nutrients and the foods you can find them in…
Micronutrients
Antioxidants, Vitamins & Minerals for Fertility
Vitamin D: Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance. Yale University School of Medicine conducted a study of 67 infertile women, where it was discovered that a mere 7% had normal Vitamin D levels.
Food sources: You can get vitamin D from sitting out in the sun for 15 to 20 minutes per day, but absorption is impacted by the darkness of your skin.
Vitamin E: Vitamin E is known to improve sperm health and motility in men. One Tunisian study published in the journal Archives of andrology found that sperm motility, percent of live sperm, and percent of normal spermatozoa all increased with the supplementation of vitamin E and selenium. Studies have also shown a diet deficient in Vitamin E to be a cause of infertility in rats. The meaning of the name for vitamin E ‘Tocopherol’ literally means to bear young. Vitamin E is also an important antioxidant to help protect sperm and egg DNA integrity.
Food sources: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.
CoQ10: Necessary for every cell in the body for energy production. The journal Fertility and Sterility has published numerous studies showing CoQ10 to increase ova (egg) and sperm health. It is necessary for sperm motility in semen. It is also an important antioxidant that helps to protect cells from free radical damage, protecting DNA.
Food sources: Very difficult to obtain through the diet. CoQ10 Ubiquinol supplementation is the best way to obtain CoQ10. Amounts in the body decline with age.
Vitamin C: Vitamin C improves hormone levels and increases fertility in women with luteal phase defect, according to a study published in Fertility and Sterility. As for men, vitamin C has been shown to improve sperm quality and protect sperm from DNA damage; helping to reduce the chance of miscarriage and chromosomal problems. Vitamin C also appears to keep sperm from clumping together, making them more motile.
Food sources: Abundant in plants and fruits, including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit.
Lipoic Acid: Lipoic acid is a very important antioxidant because it not only helps to protect the female reproductive organs, it has also been shown to improve sperm quality and motility suggests a 2015 study in Fertility and Sterility. Forty four men with low sperm motility participated in the study, and took either 600mg of Alpha-lipoic Acid (ALA) or a placebo for 12 weeks. Sperm assessments were done prior to the study staring and again after 12 weeks of supplement use showing that those who took 600mg of ALA had better sperm count and motility than those in the placebo group. A key benefit is that lipoic acid also helps the body to continually re-use the antioxidants in the body.
B6: Vitamin B6 may be used as a hormone regulator. It also helps to regulate blood sugars, alleviates PMS, and may be useful in relieving symptoms of morning sickness. B6 has also been shown to help with Luteal Phase Defect.
B12: Vitamin B12 has been shown to improve sperm quality and production. It also may help to boost the endometrial lining in egg fertilization, decreasing the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation and, in severe cases, stop ovulation altogether and interfere with implantation of an embryo.
Folic Acid/Folate: Perhaps one of the best-known vitamins necessary for pregnancy is folic acid, the common supplement form of naturally occurring folate, which is found in many foods. This vitamin helps prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of preterm labor, fetal growth retardation, and low birth weight. Deficiency may also increase the homocysteine level in the blood, which can lead to spontaneous abortion and pregnancy complications, such as placental abruption and preeclampsia.
Food sources of folate: Lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens.
Iron: “Women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood,” share researchers from India in their 2014 report in the International Journal of Current Research and Academic Review.
Food sources: Lentils, spinach, sesame seeds, kidney beans, pumpkin seeds (raw), garbanzo beans, navy beans, molasses.
Selenium: Selenium is an antioxidant that helps to protect the eggs and sperm from free radicals. Free radicals can cause chromosomal damage, which is known to be a cause of miscarriages and birth defects. Selenium is also necessary for the creation of sperm. In studies, men with low sperm counts have also been found to have low levels of selenium.
Food sources: Crimini mushrooms, Brazil nuts (just one nut contains nearly 100% of the RDA for selenium).
Zinc: In women, zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly, your estrogen and progesterone levels can get out of balance, and your reproductive system may not be fully functioning. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report.
In men, zinc is considered one of the most important trace minerals to date for male fertility; increasing zinc levels in infertile men has been shown to boost sperm levels, improve the form, function and quality of male sperm, and decrease male infertility.
Food sources: Legumes, beans, lentils, tofu, walnuts, cashew nuts, chia seeds, hemp seeds, pumpkin seeds, and quinoa Zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.
Essential Fatty Acids: Omega-3 acids have been shown to help fertility by helping to regulate hormones in the body, increase cervical mucous, promote ovulation and overall improve the quality of the uterus by increasing blood flow to the reproductive organs.
Omega-3 fats also contain two acids that are crucial to good health: DHA and EPA. These two acids have been shown to help many forms of disease. Low levels of DHA have been linked to depression and other mental health issues. During pregnancy, a lack of DHA may be associated with premature birth, low birth weight and hyperactivity in children.
Food sources: Flax seeds, chia seeds and walnuts
Important Foods Specifically for Fertility
Take a look at the foods mentioned below and you will begin to notice that all of these foods are nutrient dense, meaning they pack a lot of nutrition per serving. They are also the foods most abundant in the nutrients mentioned in the Fertility Nutrients section of this guide.
Nuts and Seeds – Omega 3, Zinc, Vitamin E, Protein
Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked. I have listed amounts of nuts and seeds and their nutritional density so you can see how packed they are with nutrients.
The best seeds and nuts for zinc are:
Pumpkin – 1/4 cup = 2.7mg
Sesame – 1/4 cup =2.8mg
The best seeds and nuts for vitamin E are:
Sunflower Seeds – 1/4 cup = 18.10mg
Almonds – 1/4 cup = 8.97mg
The best seeds and nuts for iron are:
Pumpkin seeds – 1/4 cup = 5.16mg
Sesame seeds – 1/4 cup = 5.24mg
Dark leafy Vegetables & Salad Greens – Iron, Folic acid, B6, Vitamin E
Dark leafy vegetables like those found in FertiliGreens are packed with minerals, antioxidants and vitamins essential to healthy fertility. Examples of dark leafy green vegetables are spinach, Swiss chard, kale, and collards.
Fruit – Vitamin C, Flavonoids, Variety of antioxidants
Fruits are the foods highest in antioxidants per serving. Some of the fruits highest in antioxidants are prunes, pomegranates, raisins, blueberries and strawberries. Remember that antioxidants are heat sensitive so, to get their benefit, eat your fruit fresh, ripe, and raw.
Colorful veggies – B6, Vitamin C
The color of a vegetable will tell you what nutrients and benefits it will provide for your body. For instance, vegetables that are red or green in color are high in vitamin C. Vegetables that are orange have high vitamin A. White vegetables tend to have sulfur, etc. The easiest way to get a ton of nutrients is to eat a wide variety of vegetables. Make sure you are eating a variety of colors daily. The easiest way to do this is to eat either a salad, stir-fry, or fresh vegetable juice daily.
Lentils and other beans – Iron, Folic Acid
Before I began studying nutrition, I had no idea just how radically nutritious lentils and beans are. Lentils are the second highest source of iron of ALL foods and the second highest source of folic acid (just behind calf’s liver). Just 1 cup of cooked lentils provides 90% of your daily folic acid needs. And if you get sick of lentils, garbanzo and pinto beans follow close behind. Learn to get creative with your beans. You can use them to make soups or hummus, as a side dish, in stir-fry, and even in brownies.
What about grains?
Grains is an area of the Natural Fertility Diet that we suggest you experiment with what works for you. There have been links to infertility in those who have gluten intolerance (celiac disease – you can get tested for this) as well as a possible link to immunological infertility and grains. In some people, grains will be a non-issue, but if you have made many changes yet have not seen results, this may be an area for you to look into. Grains and pseudo-grains that are gluten-free (amaranth, rice, quinoa, buckwheat, millet, etc.) are a great option and tend to be more nutrient-dense than the general grains we are used to eating.
Foods to Avoid
Sugar, soda & pasteurized juices
Pasteurized juices such as bottled apple juice, orange juice, and other bottled fruit juices contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system and hormonal balance. Also avoid any processed/refined and artificial sugars. Some great alternatives are stevia, honey, and maple syrup.
Fried Foods
Fried foods, such as french fries, fried chicken, and doughnuts, are high in unhealthy fats, including trans fats and saturated fats. These types of fats can lead to inflammation and insulin resistance, both of which can adversely affect fertility.
A study conducted by the Harvard T.H. Chan School of Public Health (Chavarro et al., 2010) demonstrated a link between trans fat consumption and anovulatory infertility. Women in the study who consumed more trans fats showed poorer ovulatory function and lower fertility. This research implies that limiting the intake of fried foods, a major source of trans fats, can be beneficial for fertility health.
Processed Meats
Processed meats like sausages, bacon, and deli meats often contain high levels of sodium, nitrates, and other preservatives. Regular consumption of these meats can lead to chronic health issues such as high blood pressure and insulin resistance, both of which can negatively impact fertility.
Moreover, a study published in the journal Fertility and Sterility (Chavarro et al., 2014) found an association between consumption of processed meats and compromised semen quality in men. Men who consumed a significant amount of processed meats showed lower sperm count and sperm motility, two critical factors for fertility.
Caffeine
Caffeine can affect hormonal balance, interfere with or prevent ovulation, and increase chances of a miscarriage.
One influential 2008 study by the Kaiser Permanente Division of Research found that women who consumed more than 200 milligrams of caffeine – about two cups of coffee or five cans of soda – or more a day in pregnancy actually increased their risk of miscarriage (compared to women who did not consume caffeine during their pregnancy).
Eliminating Dairy Intake for Fertility Health
The role of dairy in a fertility diet can be complex, with some studies indicating potential issues with regular consumption. Dairy products contain high amounts of hormones (a baby cow grows incredibly fast on his mothers milk) and antibiotics are routinely given to cows, which can impact human hormone balance, gut health and potentially disrupt reproductive processes.
Hormonal Concerns
Milk naturally contains a variety of hormones, including estrogens and progesterone, that can influence your body’s own hormonal balance when consumed in large amounts. This impact can be particularly pronounced in individuals already dealing with hormonal imbalances such as polycystic ovary syndrome (PCOS) or endometriosis, conditions that can adversely affect fertility.
A study published in Human Reproduction (Afeiche et al., 2013) found an association between high consumption of low-fat dairy products and an increased risk of anovulatory infertility. The researchers proposed that the high content of estrogen and progesterone in dairy could be interfering with the participants’ own hormone balance, leading to ovulatory issues.
Antibiotics and Pesticides
Moreover, dairy products might contain traces of antibiotics and pesticides. The routine use of antibiotics in conventional dairy farming can lead to residues in milk and dairy products, while pesticide residues can come from the animal’s feed. These substances may have endocrine-disrupting effects, potentially influencing fertility.
A study published in the Journal of Hazardous Materials (Lu et al., 2020) found that exposure to antibiotics through diet could have endocrine-disrupting effects. Although this study was not specific to dairy, it points to a potential issue with consuming foods containing antibiotic residues.
Given these potential concerns, it may be beneficial for those seeking to improve their fertility to replace cow dairy products with nut and plant based versions.
Eliminate Or Greatly Reduce Meat Intake for Fertility Health
Over consumption of meat, especially of red and processed meats, could pose challenges to fertility health. Reducing meat intake and focusing on plant-based proteins may support reproductive health and overall well-being…. and here is why.
Hormonal Balance and Inflammation
Meats, particularly those that are conventionally raised, may contain hormones and antibiotics that could disrupt human hormonal balance when consumed in excess. Overconsumption of certain types of meats might also promote inflammation, a state that has been linked with impaired ovulation, lower sperm quality, and other fertility challenges.
A study in the American Journal of Obstetrics & Gynecology (Brasky et al., 2013) found a potential link between high intake of red meat and endometriosis, a condition associated with infertility. Women in the highest intake group for red meat had a significantly higher risk of endometriosis, possibly due to the pro-inflammatory effects of certain components in red meat.
Saturated Fats and Cardiovascular Health
Red and processed meats are often high in saturated fats, which can lead to health problems such as heart disease and obesity if consumed in excess. Both of these conditions can impair fertility by causing hormonal imbalances and reducing the quality of egg and sperm.
A study in Fertility and Sterility (Chavarro et al., 2014) found that men who had the highest intake of saturated fats had lower sperm counts compared to men who consumed less. This suggests that reducing intake of foods high in saturated fats, such as red and processed meats, could be beneficial for male fertility.
Plant-Based Alternatives
In contrast, plant-based proteins, such as lentils, beans, and tofu, provide essential nutrients without contributing to hormonal imbalance, inflammation, or high intake of saturated fats. A study in The American Journal of Clinical Nutrition (Braga et al., 2018) suggested that a higher intake of plant-based proteins instead of animal proteins might improve fertility.
Tips and Tricks…
Veggies
A tip for getting a ton of veggies and green leafy veggies into your diet is to juice. By juicing you are able to get an abundant amount of vegetables (more than you could eat) in an easy, fast, and tasty form. If you get in one large green juice per day, you are getting your servings of veggies easily taken care of.
Dark leafy greens
The two best ways to get more dark leafy greens into your diet, especially if you don’t like them or eat them yet, is to add them to your smoothies or juice. If you add some spinach or kale to your smoothie you will not even taste it. Another tip is to use butter or coconut oil when cooking dark leafy greens; it makes all the difference in the world. If you have hypothyroidism, make sure to only eat your greens steamed.
Fruit
A favorite way to get servings of fruit in the day is to drink a fertility smoothie. You can toss in your favorite antioxidant-rich fruits with some other ingredients and fertility superfoods and you have easily taken care of your fruit, nuts/oils and some protein for the day.
Nuts
Make a trail mix combining the most important fertility nuts and seeds. You can also add nuts to your smoothies, make nut milks and add nuts to your oatmeal and cookies.
Lentils and beans
Experiment with making hummus with various types of beans, especially lentils. You can also make a lentil sloppy joe or use re-fried lentils for tacos. I have also seen beans used in cake and brownie recipes.
Fertility Superfoods
Superfoods should be a part of every couple’s fertility diet to help bridge the gap for proper nutrition, nourish the egg and the sperm, and help to balance hormones. An easy way to get fertility superfoods into your diet daily is to drink fertility smoothies.
Here is a rundown of 5 Fertility Superfoods you should know about:
Maca
Maca is a wonderful superfood from Peru that helps to balance the hormones, increase egg health, increase sperm count and sperm health, while also being a tonic for the endocrine system. Maca also helps increase progesterone if the body is low in this important hormone. Maca comes in capsules, powder and tincture. It can be taken everyday.
Royal Jelly
Royal jelly is another fertility-specific superfood which may help increase egg health and general fertility. Royal jelly is the food that is fed to the queen bee that makes her the queen bee. She goes on to live 6 years and lays up to 2000 eggs per day. Most bees live less than two months.
Royal Jelly is rich in vitamins, A, B, C, D,and E. It also contains minerals including calcium and iron, all of the essential amino acids, plus antibacterial and immune stimulating properties. It comes in capsules or in a base of honey. It can be taken everyday.
Bee Propolis and Bee Pollen
Bee propolis and bee pollen are two additional fertility super foods from our friend the bee. These foods are rich in nutrients. Bee pollen contains 50% more protein than beef and is rich in every vitamin and mineral. Bee Propolis is a powerful immune system stimulant and inflammation aid. It also helps women who have endometriosis.
Bee propolis and Bee Pollen are available in capsules or in a base of honey. They can be taken everyday.
Spirulina, Wheat Grass, and Leafy Green Vegetables
FertiliGreens is a Superfood blend that contains a mixture of leafy greens, wheat grass, spirulina, barley grass, and nourishing herbs, which helps to supply the body with nutrients, minerals, vitamins, enzymes, and chlorophyll.
FertiliGreens makes it easy to get your greens every day. FertiliGreens is available in powder form and is the best tasting super green food available.
Additional Resources
- Fertility Smoothies – A Fun and Delicious Way to Boost Your Fertility
- Top 7 Fertility Foods Available at Your Grocery Store
- Effects of Alcohol on Fertility
- Fat, Fat, Fat: The Right Fat is Good for Fertility
- Sugar May Contribute to Infertility
- Antioxidants and Fertility
- Harvard University Gazette. (2007). Changes in diet and lifestyle may help prevent infertility. Retrieved from: https://news.harvard.edu/gazette/story/2007/11/changes-in-diet-and-lifestyle-may-help-prevent-infertility/
- Chavarro, J.E., M.D. Sc.D., Rich Edwards, J.W., Sc.D., M.P.H., Rosner, B.A., Ph.D., Willett, W., M.D., Dr.P.H. Use of multivitamins, intake of B vitamins, and risk of ovulatory infertility. Fertility and Sterility: Vol. 89,Issue 3, March 2008, pp 668676. doi:10.1016/j.fertnstert.2007.03.089 Retrieved from: https://www.fertstert.org/article/S0015-0282(07)00828-X/fulltext
- Barański, M., Srednicka-Tober, D., Volakakis, N., Seal, C., & Sanderson, R. et al. (2014, September 14). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24968103
- Aubrey, A. (February 18, 2016). Is Organic More Nutritious? New Study Adds To The Evidence. Retreived from https://www.npr.org/sections/thesalt/2016/02/18/467136329/is-organic-more-nutritious-new-study-adds-to-the-evidence
- Environmental Working Group. (n.d.). State of American Drinking Water: EWG’s Tap Water Database. Retrieved from https://www.ewg.org/tapwater/state-of-american-drinking-water.php
- Brewer, Tom. M.D. (2008). Good Nutrition for Healthier Moms and Babies. Retrieved from: http://therealblueribbonbaby.org/
- Hass, Elson, M.D. (2006). Staying Healthy with Nutrition; The Complete Guide to Diet and Nutritional Medicine. Berkeley, California: Celestial Arts.
- Reno, Tosca, B.Sc. (2007). The Eat Clean Diet. Mississauga, Ontario: Robert Kennedy Publishing.
- Groll, Jeremy, M.D., Groll, Lorie. (2006). Fertility Foods: Optimize Ovulation and Conception Through Food Choices. New York, New York: Fireside.
- Linda, Page, Ph.D. (2005). Diets for Healthy Healing: Dr. Linda Page’s Natural Solutions to America’s 10 Biggest Health Problems. Healthy Healing, LLC.
- Packer, Lester, Ph.D. (1999) The Antioxidant Miracle. Wiley.
- Hofmekler, Ori. (2007). The Anti Estrogenic Diet: How Estrogenic Foods and Chemicals Are Making You Fat and Sick. Berkeley, California: North Atlantic Books.
- Black, Jessica, N.D. The Anti Inflammation Diet and Recipe Book. Hunter House Publishers.
- Light, Luise, M.S. (2006). What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy. McGraw Hill.
- Bowden, Jonny, Ph.D. (2007). The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why. Gloucester, Massachusetts: Fair Winds Press.
- Pitchford, Paul. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition).Berkeley California: North Atlantic Books.
- Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. Human Reproduction, 19(8), 17551759. Retrieved from: https://academic.oup.com/humrep/article/19/8/1755/2356458
- Pal, L., Berry, A., Coraluzzi, L., Kustan, E., Danton, C., Shaw, J., & Taylor, H. (2012). Therapeutic implications of vitamin D and calcium in overweight women with polycystic ovary syndrome. Gynecological Endocrinology, 28(12), 965968. Retrieved from: https://www.ncbi.nlm.nih.gov/pubmed/22780885
- S.Sasikumar, J.Shyam, Sundar, D.Dakshayani, R.Prabavathy, and M.KarthikaInt. J. Curr. Res. Aca. Rev. (2014); 2(2): 96-115. A study on significant biochemical changes in the serum of infertile women. Retrieved from: http://www.ijcrar.com/vol-2-2/S.Sasikumar,%20et%20al.pdf
- Keskes-Ammar, L., Feki-Chakroun, N., Rebai, T., Sahnoun, Z., Ghozzi, H., Hammami, S., … & Bahloul, A. (2003). Sperm oxidative stress and the effect of an oral vitamin E and selenium supplement on semen quality in infertile men. Systems Biology in Reproductive Medicine, 49(2), 83-94. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/12623744
- Parazzini, F., Chiaffarino, F., Surace, M., Chatenoud, L., Cipriani, S., Chiantera, V., & Fedele, L. (2004). Selected food intake and risk of endometriosis. Human Reproduction, 19(8), 1755-1759. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/15254009
- Luck, M. R., Jeyaseelan, I., & Scholes, R. A. (1995). Ascorbic acid and fertility. Biology of Reproduction,52(2), 262266. Retrieved from: https://academic.oup.com/biolreprod/article/52/2/262/2761466
- Kaiser Permanente Division of Research. “Caffeine is linked to miscarriage risk, new study shows.” ScienceDaily. ScienceDaily, 22 January 2008. retreived from www.sciencedaily.com/releases/2008/01/080121080402.htm
- Agarwal, A., Gupta, S., & Sikka, S. (2006). The role of free radicals and antioxidants in reproduction. Current Opinion in Obstetrics and Gynecology, 18(3), 325332. Retrieved from: https://journals.lww.com/co-obgyn/Abstract/2006/06000/The_role_of_free_radicals_and_antioxidants_in.14.aspx
- Henmi, H., Endo, T., Kitajima, Y., Manase, K., Hata, H., & Kudo, R. (2003). Effects of ascorbic acid supplementation on serum progesterone levels in patients with a luteal phase defect. Fertility and Sterility, 80(2), 459461. Retrieved from: https://www.fertstert.org/article/S0015-0282(03)00657-5/fulltext
- Haghighian HK, Haidari F, Mohammadi-Asl J, Dadfar M. (2015 Aug). Randomized, Triple-Blind, Placebo-Controlled Clinical Trial Examining the Effects of Alpha-Lipoic Acid Supplement on the Spermatogram and Seminal Oxidative Stress in Infertile Men. Fertil Steril. 104(2):318-2. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/26051095
- Chavarro, J. E., RichEdwards, J. W., Rosner, B., & Willett, W. C. (2007). A prospective study of dairy foods intake and anovulatory infertility. Human Reproduction, 22(5), 13401347. Retrieved from: https://academic.oup.com/humrep/article/22/5/1340/2914869
