5 Fertility Boosting Foods for Women

5 Fertility Boosting Foods for Women

It is common for men and women to make healthy lifestyle changes when trying to conceive. Some people may choose to give up alcohol and others may try and up their daily activity. One way to naturally boost fertility is through diet and assessing how you nourish your body is often one of the easiest changes you can make.

Consuming a balanced diet is key to reducing stress hormones, improving blood flow and improving your digestive health - all of which will help prepare the body for conception and a healthy pregnancy. 

Here are just a few foods that have been found to improve fertility in women:

Avocado

Packed full of healthy fats (monounsaturated fatty acids or MFAs) and folic acid, avocado is a really versatile food that women can incorporate more of into their diet to boost chances of conception. 

Studies have found that those with high levels of MFA in their diet can be up to 3.5 times more likely to have successful IVF treatments. They are also rich in Vitamin E which helps to thicken the lining of the uterus, further improving chances of implantation. 

Sunflower Seeds

Sunflower seeds are a rich source of zinc, folic acid, omega-3 and omega-6 fatty acids - all of which have been found to boost fertility. Like avocado, they are also rich in Vitamin E plus they are easy to snack on with no preparation required!

Leafy Greens

Leafy greens are part of any healthy diet but for fertility especially, as they contain high levels of calcium, iron and folate. They are also a versatile food which you can incorporate into your meals easily - simply add to smoothies, salads or stir frys to up your intake of these key nutrients when you are TTC.  

Asparagus 

Asparagus is packed full of folic acid - an essential prenatal vitamin for women trying to get pregnant. Just one cup of asparagus provides over half the daily recommended amount of folic acid. It is also rich in Vitamin K and glutathione, an antioxidant which improves egg quality. It is a must-have in any woman’s diet who is trying to conceive!

Sweet Potato

Sweet potato is considered a fertility-boosting food due to it’s high amounts of Vitamin A. Not only has this vitamin been found to improve reproduction but Vitamin A deficiency has been linked to infertility. Sweet potatoes are also rich in iron, which is an essential vitamin for any female trying to get pregnant.

There you have it! 5 fertility boosting foods that can easily be incorporated into your existing diet to help improve your reproductive health and overall chance of conception. Alongside these specific foods, we would always suggest eating a balanced diet with lots of fresh fruit and vegetables alongside regular exercise if you are planning a family. 


References

P Singh, S Singh, R Singh, R Raghuvanshi. Anaemia as A Cause Of Infertility: Focus On Management Of Anaemia As First Line Management Of Infertility. The Internet Journal of Gynecology and Obstetrics. 2006 Volume 8 Number 1.

https://www.melaniemcgrice.com.au/endometrium-thickening-foods/

Comerford, K.B.; Ayoob, K.T.; Murray, R.D.; Atkinson, S.A. The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation. Nutrients 2016, 8, 313. https://doi.org/10.3390/nu8050313

Effect of Dietary Vitamin A on Reproductive Performance and Immune Response of Broiler Breeders Yuan J, Roshdy AR, Guo Y, Wang Y, Guo S (2014) Effect of Dietary Vitamin A on Reproductive Performance and Immune Response of Broiler Breeders. PLOS ONE 9(8): e105677. https://doi.org/10.1371/journal.pone.0105677

Kalampokas T, Shetty A and Maheswari A (2014) Vitamin A Deficiency and Female Fertility Problems: A Case Report and Mini Review of the Literature. J Women’s Health Care 3: 317. doi:10.4172/2167-0420.1000210