Why diet matters for fertility
The kind and amount of food you eat on a daily basis can have a big impact on your health. When you are diagnosed with a medical problem, one of the first things you are required to do is adjust your diet. Numerous research has been undertaken to determine whether there is a link between an individual's eating habits and the impacts on his or her fertility. These studies suggest that your food has the potential to either improve your performance or significantly impair your fertility. A nutritious diet is vital for enhancing your chances of conceiving naturally or with medical help through fertility treatments. Furthermore, it significantly enhances how a baby develops in the womb after conception.
Key fertility nutrients
According to studies, a diet rich in unsaturated fats, whole grains and legumes, fruits and vegetables, a diversity of protein sources, and full-fat dairy may boost fertility in both sexes. If you want to enhance your fertility, try including these items in your diet:
- Unsaturated fats (avocados, olives, olive oils, nuts, seeds, and peanuts).
- Whole grains and legumes (beans, chickpeas, oats, corn).
- Fruits and vegetables (go for a colourful platter)
- A variety of protein sources (with a focus on plant-based protein sources)
- Full-fat dairy (milk, cheese, and yoghurt)
It's also crucial that you receive adequate iron and folic acid. According to research, adequate intake of these nutrients may help you get and stay pregnant.
Also Read: The Role of Diet and Preparation in IVF Success
Hormones and nutrition
Hormonal imbalances are becoming more widespread among young people nowadays, resulting in a variety of health conces. Hormones affect your mood, metabolism, reproductive health, and energy levels. In women, hormone imbalances can cause irregular periods, weight gain, acne, exhaustion, and disorders such as PCOS or thyroid issues. High sugar, processed food, artificial additives, and low-fiber diets can all have a negative impact on gut health, which is strongly related to hormone production. However, small changes can make a big difference. For example:
- Including healthy fats, protein, and fibre in each meal.
- Choosing nuts and seeds instead of boxed snacks
- Eating more veggies and grains at dinner
- Replacing coffee with herbal teas like ginger or turmeric.
- Practicing yoga, getting enough sleep, walking every day, and following Ayurvedic regimens for overall support.
To restore hormone health, you don't need to follow strict diets or difficult routines. You can control your mood, energy, menstruation, and overall well-being by eating a balanced diet, living mindfully, and making minor but consistent changes in your lifestyle.
Also Read: 8 Best Foods to Increase Fertility in Men
Male fertility nutrition
These foods improve sperm count, mobility, and overall sperm health in males:
Walnuts: They are high in omega-3 fatty acids and can increase sperm quality and motility.
Spinach: It contains folic acid, which helps to produce healthy sperm.
Eggs: Eggs include high levels of protein and vitamin E. Both of these are necessary to produce strong and healthy sperm.
Pumpkin seeds: These are high in zinc, which helps to increase testosterone levels and sperm production.
Bananas: They include vitamins A, B1, and C, which help to control sperm production.
Dark chocolate: It includes amino acids, which can help to boost sperm volume and quality.
Tomatoes: They include lycopene, an antioxidant that can increase sperm count and motility.
Also Read: The Ultimate PCOD Diet Guide: What to Eat & What to Avoid
Female fertility nutrition
There are some foods that are high in nutrients. They assist to balance hormones, boost egg quality, and prepare the body for a safe pregnancy in women.
Avocados include healthful lipids that promote hormone production and egg health.
Berries contain antioxidants that protect eggs from damages and ageing.
Leafy greens are abundant in folate, which is necessary for proper ovulation.
Eggs are high in protein and vitamin D. Both of these are extremely crucial for reproductive health.
Nuts and seeds contain omega-3 fatty acids and vitamin E, which help with hormone balance.
Sweet potatoes are high in beta-carotene, which helps regulate hormones.
Greek yoghurt is rich in calcium and probiotics, which promote healthy reproductive functions.
Personalized meal plans
Also Read: 10 surprising facts about fertility that you may not know
28-Day Diet Plan for Getting Pregnant
Here's an easy 28-day food regimen to help you become pregnant. This diet is abundant in fruits, vegetables, whole grains, healthy fats, and lean proteins. Remember to drink plenty of water and remain active. Now, let's review the daily diet plan below:
| Weekly Meal Plan | ||||
| Day | Breakfast | Lunch | Dinner | Snacks |
| 1. | Oatmeal with berries | Grilled chicken salad | Baked fish with veggies | Nuts and yogurt |
| 2. | Smoothie with spinach and banana | Brown rice with beans and veggies | Stir-fried tofu and broccoli | Apple slices with peanut butter |
| 3. | Scrambled eggs with toast | Quinoa salad with chickpeas | Grilled chicken and sweet potato | Handful of almonds |
| 4. | Greek yogurt with honey | Lentil soup and whole grain bread | Grilled fish and steamed greens | Carrot sticks with hummus |
| 5. | Avocado toast | Chapati with chicken and veggies | Vegetable curry with brown rice | Mixed berries |
| 6. | Smoothie bowl with seeds | Pasta with spinach and mushrooms | Baked chicken with quinoa | Handful of walnuts |
| 7. | Boiled eggs and fruit | Rice bowl with tofu and veggies | Grilled shrimp with salad | Cottage cheese with fruit |
Tip: Feel free to move meals around based on your preferences. However, always go for fresh, nutritious, and balanced foods.
Also Read: How to get pregnant? Proven tips to get pregnant
Foods to avoid
Naturally, certain foods and habits interfere with fertility. Try limiting or avoiding:
- Refined or simple carbohydrates
- Trans fats
- Highly processed foods
- Alcohol (particularly if you're trying to conceive or are in treatment)
- Too much caffeine (target for < 500mg per day)
