Foods to get you pregnant. Boost Your Fertility: Foods and Nutrition Tips for Conception
What foods can increase fertility. How does diet impact chances of conception. Which nutrients are essential for reproductive health. Is there a specific fertility diet to follow. Can certain foods boost male and female fertility.
The Role of Nutrition in Fertility
While there’s no magic fertility food that guarantees pregnancy, research indicates that a balanced diet rich in whole foods can support reproductive health and potentially increase your chances of conceiving. Nutrition plays a crucial role in preparing your body for pregnancy by providing essential nutrients needed for hormone balance, egg and sperm health, and optimal reproductive function.
A fertility-friendly diet focuses on nutrient-dense whole foods while limiting processed items high in added sugars, unhealthy fats, and artificial additives. By nourishing your body with the right foods, you can create an optimal environment for conception and lay the foundation for a healthy pregnancy.
Key Nutrients for Fertility
Several nutrients are particularly important when trying to conceive:
- Folate: Critical for preventing neural tube defects and supporting early fetal development
- Iron: Necessary for healthy egg development and ovulation
- Omega-3 fatty acids: Support hormone balance and may improve egg quality
- Zinc: Essential for ovulation and sperm production
- Antioxidants: Protect eggs and sperm from oxidative damage
- Vitamin D: Linked to improved fertility and pregnancy outcomes
Are supplements necessary for fertility? While a balanced diet should provide most essential nutrients, a high-quality prenatal vitamin can help fill any nutritional gaps. Consult your healthcare provider about which supplements may be beneficial for your specific needs.
Fertility-Boosting Foods for Women
Leafy Greens and Colorful Vegetables
Dark leafy greens like spinach, kale, and collards are rich in folate, iron, and antioxidants. These nutrients support egg health and hormonal balance. Colorful vegetables provide a variety of vitamins, minerals, and phytonutrients that contribute to overall reproductive health.
How many servings of vegetables should you eat daily for optimal fertility? Aim for at least 5 servings of various colored vegetables to ensure you’re getting a wide range of nutrients.
Berries and Citrus Fruits
Berries are packed with antioxidants that protect eggs from oxidative stress. Citrus fruits like oranges, grapefruits, and lemons are excellent sources of vitamin C, which may improve ovulation and support the luteal phase of the menstrual cycle.
Fatty Fish
Salmon, sardines, and mackerel are rich in omega-3 fatty acids, which can help regulate hormones and improve egg quality. These fish also provide vitamin D, which has been linked to better fertility outcomes.
How often should you eat fatty fish when trying to conceive? Aim for 2-3 servings per week, but be mindful of mercury content in some fish species.
Nuts and Seeds
Walnuts, almonds, flaxseeds, and chia seeds provide healthy fats, protein, and minerals like zinc and selenium. These nutrients support hormone production and overall reproductive health.
Fertility-Enhancing Foods for Men
Oysters and Shellfish
Oysters are renowned for their high zinc content, which is crucial for sperm production and testosterone levels. Other shellfish like crab and lobster also provide beneficial nutrients for male fertility.
Pumpkin Seeds
Rich in zinc and omega-3 fatty acids, pumpkin seeds can support sperm health and motility. They also contain antioxidants that protect sperm from damage.
Tomatoes
Lycopene, a powerful antioxidant found in tomatoes, may improve sperm count and motility. Cooked tomatoes and tomato products like sauce or paste offer more bioavailable lycopene than raw tomatoes.
Can tomato consumption significantly impact male fertility? While more research is needed, incorporating tomatoes into a balanced diet may contribute to overall sperm health.
Plant-Based Proteins for Fertility
Research suggests that replacing some animal protein with plant-based sources may improve fertility, particularly in women. Excellent sources of plant protein include:
- Legumes: Lentils, chickpeas, and beans
- Quinoa: A complete protein containing all essential amino acids
- Nuts and seeds: Almonds, walnuts, chia seeds, and hemp seeds
- Tofu and tempeh: Versatile soy-based proteins
How much plant-based protein should you incorporate into your diet? Try to include at least one serving of plant protein in your daily meals while maintaining a balanced diet.
Foods to Limit or Avoid When Trying to Conceive
While focusing on fertility-friendly foods, it’s equally important to be aware of items that may negatively impact your chances of conception:
- Alcohol: Can disrupt hormone balance and reduce fertility in both men and women
- Caffeine: High intake may increase the risk of miscarriage; limit to 200mg per day
- Trans fats: Found in some processed foods, can negatively affect ovulation
- High-mercury fish: Swordfish, king mackerel, and tilefish may harm fetal development
- Unpasteurized dairy and soft cheeses: Risk of foodborne illnesses that can affect fertility
- Processed meats: High in saturated fats and additives that may impact sperm quality
Should you completely eliminate these foods when trying to conceive? While it’s not necessary to avoid all these items entirely, moderation is key. Focus on reducing intake of potentially harmful foods while increasing consumption of nutrient-dense options.
Lifestyle Factors That Complement a Fertility Diet
A fertility-friendly diet works best when combined with other healthy lifestyle habits:
- Maintain a healthy weight: Both underweight and overweight conditions can affect fertility
- Exercise regularly: Moderate exercise supports hormonal balance and overall health
- Manage stress: Chronic stress can disrupt hormones and affect conception
- Get adequate sleep: Quality sleep is crucial for hormone regulation and reproductive health
- Avoid environmental toxins: Minimize exposure to pesticides, BPA, and other endocrine disruptors
How does stress impact fertility? Chronic stress can disrupt the delicate hormonal balance necessary for conception. Incorporating stress-reduction techniques like meditation, yoga, or regular exercise can support your fertility journey.
Meal Planning for Fertility
Creating a meal plan that incorporates fertility-friendly foods can help ensure you’re getting the right nutrients. Here’s a sample day of fertility-boosting meals:
Breakfast
Greek yogurt topped with berries, chia seeds, and a drizzle of honey. Pair with a slice of whole-grain toast spread with almond butter.
Lunch
Quinoa salad with mixed greens, roasted vegetables, chickpeas, and a lemon-olive oil dressing. Include a small portion of grilled salmon for added omega-3s.
Snack
Apple slices with a handful of walnuts or a small serving of hummus with carrot sticks.
Dinner
Stir-fry with tofu, broccoli, bell peppers, and brown rice. Season with ginger and garlic for added flavor and potential fertility benefits.
How can you ensure you’re getting enough variety in your fertility diet? Rotate your protein sources, experiment with different fruits and vegetables, and try new whole grains to keep your meals interesting and nutritionally diverse.
The Bottom Line on Fertility and Nutrition
While there’s no guaranteed “fertility diet,” focusing on whole, nutrient-dense foods can support your reproductive health and potentially improve your chances of conception. A balanced approach that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the essential nutrients needed for optimal fertility.
Remember that both partners play a role in fertility, so encourage your partner to adopt similar healthy eating habits. Combine your nutrition efforts with other lifestyle factors like regular exercise, stress management, and adequate sleep for the best possible outcomes.
Is it ever too late to improve your diet for fertility? It’s never too late to make positive changes to your diet and lifestyle. Even small improvements can have a cumulative effect on your overall health and fertility potential.
As you embark on your fertility journey, consider consulting with a registered dietitian or nutritionist who specializes in reproductive health. They can provide personalized guidance based on your specific needs and help you develop a sustainable eating plan that supports your fertility goals.
By nourishing your body with the right foods and adopting a healthy lifestyle, you’re taking proactive steps to optimize your fertility and prepare for a healthy pregnancy. Remember that every person’s fertility journey is unique, and patience and persistence are key as you work towards your goal of conception.
Foods that increase fertility: Is there such a thing as a fertility diet?
There aren’t any magical fertility foods to help you get pregnant, but studies show that eating whole grains, fruits, vegetables, fish, and vegetable proteins may increase your chances of conceiving. Avoiding alcohol and processed foods high in saturated fat, limiting your caffeine intake, and otherwise maintaining a healthy lifestyle is also a good idea while trying to conceive.
There isn’t any conclusive evidence that specific foods can make you more fertile. But research has found that a well-balanced diet full of good-for-you foods can support your overall health and therefore possibly help you get pregnant.
That’s in part because your general lifestyle does matter when trying to get pregnant. You can optimize your body for conception by maintaining a healthy weight, eating healthy foods, and minimizing the junky stuff such as saturated fats, simple sugars, and processed foods. Practicing smart eating habits now can help you have a healthy pregnancy once you conceive, too.
Here are some suggestions for how and what to eat in order to set the stage for a healthy pregnancy and baby.
Foods that may support fertility
Fruits and vegetables
Think of produce as Mother Nature’s multivitamin. Fruits and vegetables deliver a wide variety of vitamins and minerals, and getting enough of certain nutrients is especially important before you conceive.
For example, foods like spinach, brussels sprouts, asparagus, broccoli, citrus fruits, nuts, legumes, whole grains, and fortified breads and cereals are high in the B vitamin folate. Folate is a natural form of folic acid, an essential nutrient in prenatal vitamins, which you should take if you’re trying to conceive.
Eating foods rich in folate during preconception and pregnancy can help prevent neural-tube birth defects such as spina bifida. You can lose a lot of this vitamin in cooking water, so steam or cook vegetables in a small amount of water to preserve the folate.
In general, choose fruits and vegetables in a range of colors to get the most nutritional bang for your buck. (Eating a produce “rainbow” gives you a wider variety of nutrients.)
Fish
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Seafood is the best source of omega-3 fatty acids; and, according to some scientists, these essential fats may have a positive effect on fertility. Research suggests that a diet rich in omega-3 fatty acids is associated with an increased probability of conceiving naturally (without assisted reproductive technologies), and therefore it’s safe and even encouraged that you eat fish when you’re trying to conceive.
On the other hand, you’ve probably also heard that some types of fish contain contaminants such as mercury. In high doses, heavy metals like this are harmful to a baby’s developing brain and nervous system. The U.S. Food and Drug Administration (FDA) advises limiting some fish, including white (albacore) tuna, and completely avoiding swordfish, marlin, orange roughy, tilefish from the Gulf of Mexico, king mackerel, bigeye tuna, and shark, because these have the highest mercury levels.
The good news is that not all fish contain a lot of mercury. The FDA also says that women trying to conceive can safely eat up to 12 ounces (roughly two or three servings) a week of fish, including canned light tuna, salmon, shrimp, cod, tilapia, and catfish.
You can take fish oil supplements if you don’t like seafood, but talk to your provider first about which brand to buy and how much to take.
Oysters
There’s some scientific proof that eating oysters can boost fertility. Oysters are packed with zinc, which plays a role in semen and testosterone production in men and ovulation and fertility in women. These mollusks are also notorious for being an aphrodisiac.
Still, that doesn’t mean you have to down a plate of oysters on the half shell at every meal. Maintaining the recommended dietary allowance of zinc (8 mg a day for women and 11 mg for men) can help keep your reproductive system working properly, but excessive amounts of zinc (or any nutrient, for that matter) will not turn either you or your partner into a baby-making machine.
And, an excess of zinc in your body can interfere with your body’s ability to absorb copper, which can adversely affect the immune system.
Vegetable proteins
Protein is a critical part of a healthy diet, but according to the U.S. Department of Agriculture’s (USDA), many Americans rely too heavily on beef, pork, and chicken to get their daily amount. In a study of 18,555 women, experts at Harvard Medical School found that those who included one daily serving of vegetable protein – such as nuts, beans, peas, soybeans, or tofu – were less likely to have infertility due to ovulation problems. Research also shows that replacing meat proteins with vegetable proteins can reduce the risk of infertility as well.
More research is needed on the link to fertility, but because vegetable proteins are usually lower in fat and calories than steak or chicken, including them in your meal plans is both good for you and a great way to maintain a healthy weight.
Whole grains
Eating as many nutrient-rich foods as possible while trying to conceive is recommended, and whole grains are a great option.
According to studies, healthy diets that include whole grains are associated with better fertility. In fact, one study found that women who introduced whole grains into their diets before undergoing fertility treatment such as in vitro fertilization (IVF) had a higher probability of implantation and live birth.
The USDA food guidelinesOpens a new window recommend that you make at least half of the grains you eat each day whole grains such as bran cereal, oatmeal, brown rice, or whole-wheat bread.
Full-fat dairy products
Interestingly, studies have found that full-fat dairy products such as yogurt, whole milk, and cheese increase your chances of getting pregnant, while low-fat dairy products like skim milk have the opposite effect on fertility.
Foods to avoid while trying to conceive
Steer clear of fad diets while trying to get pregnant, as some of these diets can deplete your body of essential nutrients. Also try to minimize your consumption of:
Alcohol
Research finds that abstaining from alcohol completely while trying to conceive isn’t totally necessary.
But binge-drinking, which the National Institute on Alcohol Abuse and Alcoholism defines as consuming 4 or more drinks for women or 5 or more drinks for men in just a few hours, will likely affect your chances of getting pregnant.
Alcohol can harm a developing fetus, and since you may not know exactly when you ovulate or conceive, you may want to play it safe and cut out alcohol completely. It’s a good excuse to enjoy some delicious and classic “virgin” drinks!
Trans fats
Consuming high amounts of trans fats, found in many processed, fried and fast foods, is linked to infertility in women and to lower sperm counts and less than ideal sperm formation and lower sperm counts in men. Trans fats may also have a negative impact on the duration of pregnancy, resulting in preterm labor and birth.
Refined carbohydrates
Studies have found that eating higher amounts of refined carbohydrates like white bread, pasta, and white rice can lower your likelihood of getting pregnant.
These foods also generally shortchange your body, because the refining process strips grains of key nutrients such as fiber, some B vitamins, and iron.
If you have polycystic ovary syndrome (PCOS), the most common cause of infertility in women, pay extra attention to the types of carbs you eat. PCOS is a hormonal imbalance that can get worse when insulin levels in the bloodstream surge, and refined carbohydrates are a main cause of insulin spikes.
Caffeine
There’s some evidence that very high caffeine consumption – more than 500 milligrams a day, or about five 8-ounce cups of coffee, depending on the strength of the brew – might interfere with fertility. But experts generally agree that low to moderate caffeine consumption (less than 200 milligrams a day, or about two 8-ounce cups of coffee) likely won’t make it harder for you to get pregnant.
Because no one knows for sure the direct correlation between caffeine and fertility, some experts suggest lowering your caffeine intake even more or giving it up entirely, especially if you’re having difficulty conceiving or if you’re undergoing in vitro fertilization.
Is it important to avoid certain foods if I’m taking letrozole for fertility?
Generally speaking, you don’t need to avoid any foods while taking letrozole. Letrozole is most often used as a breast cancer drug, but it can be prescribed off-label for women trying to get pregnant. Letrozole for infertility is typically given during the follicular phase of your menstrual cycle; it blocks estrogen production and tells your brain to produce follicle-stimulating hormone (FSH), which causes one ovary or both ovaries to release one or multiple eggs, also known as ovulation.
However, letrozole for fertility could lead to side effects such as hot flashes and night sweats, so you may want to avoid spicy foods to minimize the discomfort.
Does my male partner need to change their diet if we’re trying to conceive?
When it comes to fertility and diet, men don’t get a free pass. It’s a good idea for your male partner to pay attention to his diet since certain vitamins and nutrients – such as zinc and vitamins C and E, omega-3 fatty acids, and folic acid – are as important for making healthy sperm as they are in making healthy eggs.
About 40 to 50 percent of infertility is due to male factor infertility.
In fact, some data shows that sperm count and quality have declined over the last forty years or so, in part due to the influx of men with unhealthy lifestyles, high-fat diets, and obesity. On the contrary, studies have found that men who ate fish, fruits, vegetables, and legumes like walnuts that are high in selenium and zinc were more fertile than those who didn’t. Research has also concluded that it’s a good idea for men who are trying for a pregnancy to limit their intake of trans fats, processed meats, and large amounts of soy to maximize their fertility potential.
Other ways to support fertility
Trying to conceive isn’t just about eating a good diet; it’s also about preparing your body for a healthy pregnancy and baby. Here are the essential steps to take:
Take a prenatal vitamin with folic acid
Even if you have a very balanced diet, it’s still important to take prenatal vitamins to reduce the risk of having a baby with neural tube defects (NTD) such as spina bifida.
Most experts recommend that all women start taking folic acid at least a month before trying to get pregnant. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends all women of child-bearing age take a prenatal vitamin with 400 micrograms (mcg) of folic acid daily, and then bump this dosage up to 600 mcg once pregnant and throughout the first trimester.
If you have a family history of NTD or take medication for seizures, your healthcare provider may suggest that you boost your daily folic acid intake to 4,000 mcg, or 4 mg, starting at least a month before you conceive and continuing throughout your first trimester.
Taking a prenatal vitamin ensures that you’re getting enough folic acid and other essential nutrients to boost your chances of conceiving a healthy baby. Bonus: There’s some evidence that taking a prenatal vitamin before you conceive can help you avoid morning sickness once you’re pregnant.
A good over-the-counter prenatal vitamin should contain more than the minimum recommendation of folic acid, but if your provider wants you to take more, you may need to take a separate folic acid supplement.
Folic acid is a water-soluble vitamin, so your body will flush out the excess if you consume too much. Be aware that getting too much folate may hide a vitamin B12 deficiency, which is sometimes a problem for vegetarians. Ask your doctor or midwife if you think you may be at risk.
Remember that a supplement is a safeguard, not a substitute for a sound diet. And since regular over-the-counter multivitamins may contain megadoses of vitamins and minerals that could be harmful to a developing baby, choose a pill formulated specifically for pregnant women.
If you stick to a vegetarian diet, you may also need vitamin D and B12 supplements, which studies say are beneficial for fertility, along with extra protein. Talk with your healthcare provider about the right prenatal supplement for you.
You might want to ask your male partner to consider taking a daily multivitamin that contains zinc and selenium for at least three months before conception. It takes about 74 days for sperm to fully develop and benefit from a man’s lifestyle changes, including supplementation, so he can try to get a head start.
Avoid smoking and recreational drugs
If you use any recreational drugs or smoke, quit now. Studies have shown that women who smoke have a significantly increased risk of infertility. Although the effects of drugs on fertility are difficult to study because they’re illegal, it’s been well documented that these substances can harm a developing fetus, put you at higher risk for preterm labor and delivery, and increase your odds of having a baby with a birth defect.
Maintain a healthy weight
Being overweight or underweight can make it harder to get pregnant, so try to maintain a healthy body mass index (BMI) while you’re trying to conceive. Keep in mind that obese women have more pregnancy and birth complications, and underweight women are more likely to have a low-birth-weight baby.
Eat plenty of fruit, vegetables, whole grains, and calcium-rich foods such as yogurt, cheese, and milk every day. Not getting enough nutrients can affect your menstrual cycle, making it difficult to predict when you ovulate.
And you may not ovulate at all if you’re significantly underweight or obese.
In addition to following a smart eating plan with low-fat, high-fiber foods, get regular exercise. If you’re overweight, aim to lose one to two pounds a week, a safe rate of weight loss. Extreme weight loss from crash dieting can deplete your body’s nutritional stores, which isn’t a good way to start a pregnancy.
Pump up your iron intake
Too little iron at conception not only can affect your baby, it can also put you at risk for iron-deficiency anemia during pregnancy and after you give birth (especially if you lose a lot of blood during delivery). Anemia causes your red blood cells to fall below normal and saps your energy.
So, make sure you’re getting enough iron before you get pregnant, about 18 milligrams daily, especially if your periods are heavy, since menstruating depletes your iron. Up your iron intake during pregnancy to about 27 mg per day ,either through supplementation, iron-rich foods, or both, because your total blood volume increases while pregnant and your developing baby uses up your stores of the mineral.
If you don’t eat much red meat, or if you follow a vegetarian or vegan diet, your healthcare provider may recommend that you take a prenatal vitamin containing extra iron. You’ll know if you have an iron deficiency during pregnancy, since most providers will test your iron levels during a routine blood panel at your preconception checkup.
Foods to eat when trying to get pregnant
Infertility affects an estimated 15% of couples in the United States. The inability to get pregnant can be very stressful for both men and women. While there is no magical fertility diet that works for everyone, Joel Batzofin, MD, FACOG, reproductive endocrinologist, infertility specialist, co-founder and medical director of Dreams Fertility, says a balanced, nutritious, and healthy diet, combined with exercise to improve blood flow, is an excellent way to approach nutrition during the preconception and pregnancy months.
If you’re wondering what foods you should eat and which ones you should avoid when trying to get pregnant, keep reading to learn about the best diet to maximize fertility.
What is the best diet for fertility?
“A balanced diet is the cornerstone of a holistic approach to fertility because it supplies the nutrients your body needs to work effectively,” says Tanmoy Mukherjee, MD, a board-certified OB-GYN, reproductive endocrinologist, and co-director of Reproductive Medicine Associates of New York. This kind of eating also limits your consumption of empty calories and focuses on foods rich in nutrients.
The fertility diet is not a specific eating plan, instead it’s a roadmap to use during preconception to improve reproductive health. While it may not guarantee you’ll increase your chance of getting pregnant, it can boost overall women’s health. A 2019 study found that a higher adherence to a pro-fertility diet that includes high levels of folic acid, dairy, soy, vitamin B12, vitamin D, and low-pesticide produce was associated with increased live birth among people undergoing assisted reproductive technologies.
Therefore, women trying to achieve pregnancy should focus on increasing omega-3 fatty acids, whole grains, fish, and soy while reducing trans fats and red meat, according to a 2018 review.
This eating plan is similar to the Mediterranean diet, a heart-healthy plan focusing on plant-based foods, whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, fish, seafood, dairy, poultry, and olive oil.
13 foods that increase fertility
Foods that may help boost female fertility are part of a healthy eating plan. Several studies have looked at the connection between food choices and infertility and determined that certain dietary choices can affect fertility. Specifically, certain foods help decrease ovulatory dysfunction.
For example, the Nurses’ Health Study II found that a fertility diet with a higher consumption of monounsaturated fats like olive oil, low-glycemic carbohydrates, plant-based foods, plant or vegetable protein rather than animal protein sources, and high-fat dairy during the preconception period resulted in a lower risk of infertility related to ovulatory disorders.
Results from a review published by researchers from the Harvard T.
H. Chan School of Public Health and Harvard Medical School found that women not using assistive reproductive technologies like in vitro fertilization (IVF) experienced positive effects on fertility when including vitamins and nutrients like folic acid, omega-3 fatty acids, vitamin B12, and eating an overall healthy diet.
And when it comes to men and fertility, Harvard Health Publishing says a healthy diet has a positive effect on semen quality, with antioxidants playing a role in helping male fertility. With that in mind, here are 13 foods and nutrients that may help increase fertility in both men and women.
1. Folate-rich foods
Results from a prospective cohort study found that a higher folate intake is associated with higher implantation rates, clinical pregnancy, and live birth, especially in people undergoing assisted reproductive technology treatments. Folate-rich foods include lentils, beans, citrus fruits, Brussels sprouts, broccoli, and asparagus.
RELATED: Why pregnant women need to take folic acid
2.
Lycopene
Lycopene-rich foods like tomatoes, pink grapefruit, watermelon, guava, and papaya are high in antioxidants. Because of the antioxidant properties and its ability to reduce oxidative stress, some experts believe lycopene is a possible treatment option for male infertility.
RELATED: How a dad’s health impacts his baby’s
3. Salmon
“Salmon is chock full of omega-3 fatty acids such as DHA and EPA that reduce inflammation, balance reproductive hormones, and build baby’s brain,” says Anna Bohnengel, a registered dietitian and creator of My Fertility Nutritionist. If you don’t like the flavor of this pink fish, sardines are another good alternative.
4. Dark leafy greens
Dark leafy greens are the ultimate superfood for fertility because they provide folate, magnesium, antioxidants, fiber, and so much more,” Bohnengel says. Consider adding dark leafy veggies of all varieties, including arugula, kale, spinach, bok choy, and collard greens.
Dr. Batzofin always recommends spinach in a fertility diet because it is high in iron and folic acid, which are very important in pregnancy.
5. Quinoa
“Quinoa is an excellent dietary choice to help control blood sugar levels,” Dr. Batzofin says. This can be especially important for people with polycystic ovary syndrome (PCOS), which Dr. Batzofin says is caused in part by insulin resistance. “People with PCOS have significant disturbances in ovulation,” he says, “so anything that stabilizes blood sugar levels can be helpful.”
6. Avocado
Bohnengel includes avocados in fertility diets because they are rich in folate—which helps the spinal cord form correctly—and healthy fats to keep blood sugar, hormones, and appetite stable. They also give you a hearty dose of vitamin E, which Bohnengel says is a powerful antioxidant that protects your eggs and sperm from damage. Bonus points if you top them with another healthy fat, like extra virgin olive oil.
7.
Eggs
Bohnengel says eggs, specifically, the yolks, give you hard-to-get nutrients like vitamin D, omega-3s, and choline, which are as essential as folate for preventing neural tube defects.
8. Kefir
Kefir is a drinkable high-protein yogurt with beneficial bacteria, which Bohnengel says is essential for gut health and estrogen balance. On top of that, animal studies show its potential for improving sperm quality.
9. Lentils and beans
One cup of lentils has more protein than a 3-oz serving of ground beef. “Beans, and especially lentils, are a must-have in any fertility diet due to their iron, folic acid, and fiber content,” Dr. Batzofin says. Plus, according to research, replacing animal protein with plant protein may also reduce your risk of ovulatory infertility.
10. Pumpkin seeds
Foods like pumpkin seeds that are high in zinc may help boost male fertility, according to a 2018 review. “Zinc promotes healthy sperm and improves ovulation,” Bohnengel says.
11. Oysters
After liver, oysters are the best source of both iron and zinc. “Iron plays an essential role in delivering oxygen throughout the body while zinc boosts immunity and promotes both sperm and egg quality,” says Bohnengel. However, it’s important to avoid raw oysters, says Dr. Batzofin, because of the risk of gastroenteritis from contamination. Some research has found a link between consuming oysters—or seafood in general—on reproductive health.
12. Full-fat dairy
Research from the Nurses’ Health Study found that consuming full-fat dairy products like whole milk or whole milk yogurt instead of low-fat dairy foods may improve the chances of becoming pregnant.
13. Fruit
Fruits like blueberries, strawberries, and raspberries are high in antioxidants and anti-inflammatory phytonutrients. Another must-have fruit are citrus fruits like oranges because they are packed with vitamin C, calcium, potassium, and folate. Some research shows that vitamin C can improve chances of becoming pregnant.
4 foods to avoid when trying to get pregnant
A balanced, nutritious diet is always the best approach when trying to get pregnant. However, Dr. Batzofin says when modifying your diet to improve fertility, there should be no drastic changes. Instead, focus on quality, portion sizes, and healthy food choices.
For example, Dr. Batzofin says fast food is a poor choice: In addition to having far too many calories and salt, it also has excess fat and cholesterol. On top of that, sodas contain large amounts of sugar. This can cause significant problems, especially with fat accumulation.
“The fatty tissue can be a repository or ‘storehouse’ for hormones, which then enters the blood circulation at random times, thereby disrupting the fine-tuning of the hormones involved in the menstrual cycle,” he says. And since the menstrual cycle is part of the ovulation mechanism, Dr. Batzofin says a coordinated, well-timed ovulation is essential to conception.
With that in mind, here are four ingredients and foods to avoid when trying to get pregnant.
1. Certain animal protein
Dr. Batzofin says to avoid both red meat and processed meats. Red meat may decrease fertility by negatively impacting the blastocyst formation during embryo development, according to a 2018 review by the Nurses’ Health Study II. The researchers also point out that saturated fat, which is high in red meat, can lower semen quality in males. When it comes to processed meat, Dr. Batzofin says it has too many preservatives. Plus, a 2014 study found that a higher processed meat intake was associated with a lower percentage of morphologically normal sperm, especially compared to fish intake.
2. Alcohol
It doesn’t have to be completely off-limits, but Bohnengel says it definitely needs to be in moderation. “Excessive alcohol can impair both egg and sperm quality and throw reproductive hormones out of balance,” she says. The recommendation is to stick to one drink per day or less for women and two drinks per day or less for men.
3. Trans fats and partially hydrogenated oils
Eating foods high in trans fats may constitute a risk factor for infertility in both males and females, according to a 2019 review.
Trans fats turn a liquid oil into a solid at room temperature, which Bohnengel says is great for keeping food shelf-stable, but terrible for your fertility and even worse for your heart health. Trans fat is in fried foods, margarine, spreads, cookies, crackers, shortening, salad dressing, frozen foods, cookies, and chips. “Partially hydrogenated oils are a tricky way of getting trans fats into a product while still being able to claim zero trans fats,” says Bohnengel. Typical foods where you might find this on the ingredients list include some peanut butter, crackers, and pre-packaged pastries like Twinkies.
4. Processed sugar and refined carbohydrates
Reducing your intake of foods and drinks loaded with processed sugar like sodas, refined carbohydrates with high-fructose corn syrup like white breads, and other carbs high in added sugars is recommended for all people, and especially those with PCOS. That’s because PCOS causes blood sugar issues, which can affect ovulation according to the Office on Women’s Health.
Cutting your intake of these high sugar items also helps with weight loss. Often even a small amount of weight loss can boost fertility and increase your chances of getting pregnant.
Other ways to increase fertility
Diet is just one tool to help improve your chances of getting pregnant. There are several other ways to increase fertility. While the tips listed below are general recommendations, it’s best to work with your provider on a plan that meets your specific fertility needs.
Take a prenatal vitamin
Since a perfect diet is difficult to achieve, Dr. Mukherjee recommends supplements like a multivitamin or prenatal vitamin support to fill in any potential nutritional gaps. “A woman’s daily multivitamin will have 800 mcg of folic acid and a B12 complex,” he says. It also contains vitamin C, other B vitamins, calcium, vitamin D, iron, and omega-3 fatty acids. For men, Dr. Mukherjee says a regular multivitamin will be sufficient. Roughly half of all conceptions are unplanned.
Additionally, most women do not know they have missed a period until the fetal spinal cord is forming. All reproductive age women should take a prenatal vitamin until they are done childbearing and have effective contraception on board.
Avoid environmental pollutants
Dry cleaning solvents, pesticides, heavy metals, and possibly BPA (which can be found in some plastics) can have adverse effects on fertility and pregnancy. You should avoid smoking tobacco as this is associated with subfertility. Smoking cigarettes may also constrict blood flow to the embryo and increase early miscarriage rate. But it’s important to note: Subfertility associated with smoking can be reversed within a year of stopping smoking. Marijuana-users undergoing fertility treatment reported a higher risk of pregnancy loss than people who had never used marijuana. Excessive heat, like in a sauna, may cause transient changes but does not decrease fertility in either men or women.
Maintain a healthy weight
A BMI of greater than 27 is associated with increased ovulatory dysfunction.
In fact, both men and women should maintain a healthy weight to help boost fertility. According to the Academy of Nutrition and Dietetics, men being overweight can alter hormone levels, cause poor sperm motility, and result in low sperm count. Exercise is beneficial, but if you have a BMI less than 25, limit vigorous exercise to five hours or less per week.
Consider a medical intervention
Your doctor may discuss fertility treatment if you’re struggling to conceive. According to the Centers for Disease Control and Prevention, some common medical interventions include:
- Infertility medications like clomiphene citrate, letrozole, human menopausal gonadotropin, follicle-stimulating hormone, gonadotropin-releasing hormone, metformin, and bromocriptine.
- Surgery
- Assisted reproductive technology
- Intrauterine insemination
Work closely with your doctor
One critical component of increasing fertility is to work closely with your doctor or healthcare team and to do your best to take their advice.
According to the Office on Women’s Health, you should talk to your provider if you’re younger than 35 and haven’t conceived after one year of frequent sex without birth control.
If you’re over 35, this timespan decreases to six months. It’s also a good idea to make an appointment with your OB-GYN if you suspect fertility problems or decreased sexual function or libido.
5 Foods You Must Eat to Get Pregnant
If you’re thinking about starting a childbearing campaign, you’re probably worried about how to tell fact from fiction and really protect your body and baby’s health without hitting the superstitions and omens. The truth is that you can get pregnant no matter what you eat or don’t eat. However, there is a fascinating, albeit preliminary, study showing that fertility may depend on nutrition.
The scientific community is still debating the relationship between nutrition and fertility. Today, expectant mothers are advised to focus on those products that promise to increase fertility, because all of them are safe and useful in any case.
In the end, the most important thing is to surround yourself with nutritious food and eat a balanced diet before and during pregnancy.
However, it is still worth protecting yourself from certain categories of products. Products should be carefully analyzed for hazardous additives ( see also: Cause cancer and headaches: 12 dangerous food additives that you didn’t even know about). It was found that the more trans fats in a woman’s diet, the higher her chances of developing ovulatory infertility. Get fat in a healthy way – from olive and flaxseed oils, nut and avocado oils, oily fish. And over fried potatoes or chips, opt for baked sweet potatoes, rich in vitamins that are beneficial in terms of fertility.
In addition to food, drinks should also be analyzed. For example, there are studies demonstrating an association between soda consumption by expectant mothers and preterm birth ( see also: 11 non-obvious reasons why carbonated drinks are really bad for your body).
In addition, studies have linked too much caffeine to reduced fertility and an increased risk of miscarriage. This means that coffee consumption should be limited to a maximum of two small cups per day.
Here is a list of fertility foods.
Complex carbohydrates
You may need to become a little more picky about your food choices in the pre-conception period during pregnancy. When possible, eat complex carbohydrates (beans, vegetables and fruits, whole grains), instead of refined ones (white bread, white rice, pastries, sweets, mass-produced cereals). It is possible that there is a link between carbohydrate quality and fertility: digesting refined carbohydrates causes an increase in blood sugar and insulin levels in the body, and elevated insulin levels can disrupt the menstrual cycle and negatively affect reproductive hormones. In addition, complex carbs take longer to digest and don’t spike insulin levels, and they can help you not only get a leaner figure, but also ovulate regularly.
Oily fish
Salmon (choose wild if available), herring, sardines and other oily fish increase fertility due to their high levels of omega-3 fatty acids. Filling your diet with these healthy fats can increase blood flow to your reproductive organs and may help regulate your reproductive hormones.
However, don’t get carried away with fish that are high in mercury, which can accumulate in the body, as studies have shown a link between infertility and high mercury levels. These are malacants, swordfish, king mackerel, shark, fresh tuna.
If you’re not a fish lover or don’t want to take risks, get your omega-3s from flaxseeds, pumpkin seeds, almonds, walnuts, and omega-fortified eggs.
Animal protein
Turkey and lean chicken and beef are excellent sources of iron. This substance strengthens the body and helps increase fertility. Studies show that women who increase their iron intake before conception have a higher fertility rate than iron deficient women.
A couple of caveats: stay away from fatty cuts of meat and don’t overdo animal protein – studies show that excess protein (even lean) can reduce fertility. You can replace one serving of animal protein with a serving of vegetable protein, such as beans, tofu, or quinoa. If you’re on a vegan diet, make sure your prenatal vitamins have iron and check with your doctor if you need any additional supplements.
Packed with antioxidants, berries like raspberries and blueberries protect the body from cell damage and aging. This also applies to the reproductive system, that is, the eggs. By the way, strawberries, blackberries and other berries are also suitable, but raspberries and blueberries are most effective. In winter, eat frozen berries – useful substances are preserved in them.
Dairy products
Milk, yogurt, cheese and other dairy products are ideal companions for the expectant mother. Adding dairy to your pre-conception diet is not only good for bone health, but also — potentially — for reproductive health.
There are early studies showing that women who have trouble ovulating can benefit from a daily serving of full-fat dairy. However, they should not be consumed in too large quantities, otherwise extra pounds can nullify all efforts.
Photo: Stock Adobe
Pregnancy Nutrition | Elevit® Pronatal
When a couple consciously approaches replenishment in the family, doctors recommend planning a pregnancy. One of the main factors to pay attention to is proper nutrition when planning a family.
The influence of nutrition on the functioning of the body
A person can eat a variety of foods: meat, fish, vegetables and fruits. Nature has endowed the stomach with the ability to accept and process almost any food, including not the most useful. Many of us often abuse this gift, harming our bodies. But the little life that is just emerging in the womb of a future mother is much more vulnerable to harmful food than the body of an adult. Therefore, if a couple wants to have a baby, proper nutrition before pregnancy is a must.
Any food should provide a balanced amount of nutrients:
proteins for building new body cells;
- 90,002 carbohydrates to support energy;
fats, which are actively involved in hormonal processes and the absorption of vitamins.
If the balance between them is disturbed, a person may suffer from obesity or, conversely, weight loss, deficiency or excess of vitamins and minerals with disruption of the internal organs and metabolism.
The consequences of malnutrition for the expectant mother can be:
fatigue, drowsiness;
depression;
problems with hair, skin, nails, teeth, musculoskeletal system;
increased risk of pregnancy and childbirth complications.
For a child, improper nutrition of the mother during pregnancy can result in various disorders of physical and mental development.
The consumption of all necessary substances in a rational combination is necessary for every person.
And the nutrition of the expectant mother should be beneficial already at the stage of preparation for pregnancy. From this, including, depends not only her health, but also the child.
Nutrition to increase the chances of conception
Diet before conception implies not only the exclusion of harmful foods, but also a balanced intake of minerals and vitamins.
The weight of future parents directly affects the result of planning. It must be within the normal range. The first step is to calculate the body mass index (BMI). The chances of a successful conception lie between the limits of 18.5 and 24. To calculate the BMI, you can use the online calculator or make manual calculations.
The calculation is simple: body weight (kg) / height squared (m).
If the BMI is outside the normal range, the whole diet is aimed at normalizing the weight. This applies to both mom and dad. It is difficult for obese or underweight people to create offspring.
Both underweight and overweight affect female fertility (the ability to produce viable offspring). In the same way, underweight or, conversely, overweight men can adversely affect his ability to fertilize.
What to eat to get pregnant if the couple is of normal weight? There are many recommendations for this. First of all, doctors recommend giving up foods with caffeine, alcohol and including foods rich in vitamins in the diet. Some of them directly affect the hormonal functions of a woman, as well as spermatogenesis in a man. Therefore, the secret to proper nutrition before conception lies in the consumption of these nutrients.
The Mediterranean diet is well known and includes a full range of foods with important minerals:
This diet is designed to normalize blood sugar and maintain the function of sex hormones. Prevents the possible development of diabetes, weight gain before conception.
Pregnancy Nutrition for Women
Although a plant-based diet is the basis of the Mediterranean diet, complete vegetarianism does not promote conception.
Therefore, nutrition before pregnancy should include lean meats in the diet. It is better to boil or stew it.
From carbohydrates, durum wheat pasta, bran bread or rice bread are suitable for expectant mothers. Sugar from these products is absorbed more slowly, does not cause excess in the body. Empty calories in the form of rolls and puffs do not bring any benefits.
It is important that portions are small. It is better to get used to fractional nutrition right away: this way food is absorbed more easily, and during pregnancy it reduces the risk of toxicosis.
Pregnancy nutrition for a woman includes foods fortified with vitamins and minerals that support sexual function. Here are some of them 4 :
| Nutrient | Role in diet | Where |
|---|---|---|
| Folic acid | Regulates ovulation, proper maturation of the egg, promotes its implantation, participates in the formation of the nervous system of the embryo. | Lentils, green beans, spinach, orange juice, white rice, bread |
| Vitamin D | Controls the secretion of various placental hormones, is involved in the formation of teeth and bones of the baby. | Pink salmon, mackerel, sardines, fortified milk and orange juice, egg yolk |
| Vitamin A | Influences the proper development of the placenta, vision and immunity | Liver (beef, cod), egg, milk, butter, pumpkin, carrot, cabbage (broccoli, kale, spinach, leaf) |
| Iodine | Supports the thyroid. | Iodized salt, cod, shrimp, tuna, milk, egg, beans, seaweed, turkey breast |
| Vitamin E | Provides comprehensive support for female reproductive function | Vegetable oils, nuts, peanut butter, trout, avocado |
Other vitamins and minerals are also important for the expectant mother. Their supply will be needed at the stage of gestation and after childbirth.
Pregnancy nutrition for men
Nutrition for men before conception plays an important role. The future dad also has a hormonal system, which largely depends on the substances that enter the body. Products for men should contain vitamins that support spermatogenesis, as well as testosterone production. The diet should include:
The main substances necessary for successful spermatogenesis are presented in the following table 4 :
| Role in diet | Where | |
|---|---|---|
| Vitamin B 12 | Active in sperm production | Shellfish, mussels, mackerel, salmon, perch, beef, turkey, chicken, egg |
| Vitamin E | Stimulates the endocrine system | Vegetable oils, nuts, peanut butter, trout, avocados |
| Ascorbic acid | Prevents the production of antibodies that destroy spermatozoa | Citrus fruits, kiwi, sweet red pepper, broccoli, tomato, potato, banana |
| Zinc | Affects sperm quality | Oysters, beef, pork, turkey, chicken, nuts, yogurt, cheese |
Nutrition when planning pregnancy for men should exclude alcohol, even in small doses.
Pregnancy planning vitamins and minerals
Nutrition before conception should contain a maximum of vitamins and minerals. This will allow not only to prepare for pregnancy, but also increase the chances of bearing a healthy child, mitigate the manifestations of toxicosis, and strengthen the general condition of the body during gestation.
Minerals and vitamins when planning pregnancy are not always available from food. Vitamin and mineral complexes help to replenish the dose of necessary nutrients. Elevit® Pronatal contains 12 vitamins and 7 minerals that the body needs at the stage of pregnancy planning. The main ones:
Retinol (A). Important for the vision of the unborn child. Supports mom’s skin and hair health.
Folic acid (B 9 ). Regulates the hormonal background, has a beneficial effect on the maturation of eggs.
Ascorbic acid (C). Increases the body’s defense against possible infections.
Vitamin D. Strengthens the musculoskeletal system, prepares the mother’s body for increased stress on the spine during pregnancy.
Tocopherol (E). Supports hormonal function.
Calcium and phosphorus. Important for the development of the baby’s skeleton.
Magnesium. Affects the formation of a healthy embryo.
Iron. Prevention of anemia during pregnancy.
Elevit® Pronatal contains a dose of vitamins, macro- and microelements specially selected for pregnant women in one tablet. When you need to start taking vitamins and in what dosage – the doctor will tell you.
Must-have foods
For a fertile diet, fill the diet with foods rich in folic acid. This is a mandatory factor affecting conception. Products for ovulation with vitamin B 9 are presented in the table below.
Folic acid products 5 :
| Product | Amount of vitamin B 9 in mcg |
|---|---|
| Beef liver, stewed, 100 g | 251 |
| Spinach, boiled, ½ cup | 131 |
| Black-eyed peas, boiled, ½ cup | 105 |
| Peanuts, dry roasted, 100 g | 95 |
| White rice, medium grain, cooked, ½ cup | 90 |
| Boiled asparagus, 4 stems | 89 |
| Brussels sprouts, frozen, boiled, ½ cup | 78 |
| Spaghetti, cooked, enriched, ½ cup | 74 |
| Lettuce, romaine, shredded, 1 cup | 64 |
| Raw avocado, sliced, ½ cup | 59 |
| Raw spinach, 1 cup | 58 |
| Chopped broccoli, frozen, cooked, ½ cup | 52 |
| Mustard greens, chopped, frozen, boiled, ½ cup | 52 |
| White bread, 1 slice | 50 |
| Green peas, frozen, boiled, ½ cup | 47 |
| Canned beans, ½ cup | 46 |
| Wheat germ, 2 tablespoons | 40 |
| Canned tomato juice, ¾ cup | 36 |
| Orange juice, ¾ cup | 35 |
| Turnip greens, frozen, boiled, ½ cup | 32 |
| Fresh orange, 1 small | 29 |
| Raw papaya, diced, ½ cup | 27 |
| Banana, 1 medium | 24 |
| Baker’s yeast, teaspoon | 23 |
| Hard boiled egg, 1 large | 22 |
| Canned beans, ½ cup | 15 |
| Halibut fish, boiled, 100 g | 14 |
| Milk 1% fat, 1 cup | 12 |
| Ground beef 85% lean, cooked, 100 g | 8 |
| Chicken breast, fried, 100 g | 3. 5 |
Folic acid promotes the formation of eggs. In addition to food, the doctor may prescribe an additional vitamin intake at the planning stage of the child.
In addition to folic acid, foods that help get pregnant should contain a high amount of vegetable protein. One of the richest ingredients is beans. It can be replaced with lentils or tofu.
Mayonnaise and sunflower oil should be replaced with olive oil.
Prohibited foods
What should not be eaten when planning a pregnancy? This is the first question that interests potential parents. There are not so many forbidden products, you can safely do without them.
First of all, you need to adjust the quantity of food, and then the quality. This applies to cases where parents eat large portions. Excess fat and sugar delay the chances of a successful pregnancy.
Diet plan for pregnancy involves limiting the intake of the following foods:
Caffeine in high doses.
This substance is found in chocolate and tea, their amount should be limited.Alcohol. Any alcoholic drinks destroy spermatozoa, affect the quality of sperm. And the use of alcohol by a woman, even in the period of preparation for conception, significantly increases the risk of spontaneous abortion in the early stages and fetal malformations. If alcohol was a traditional product on the table, then you need to give it up at least three months before conception.
Food with preservatives and colors that may be harmful to the fetus.
Bread and baked goods can increase insulin levels and cause insulin resistance. High blood sugar reduces the ability to become pregnant.
Raw products of animal origin. All of them must undergo heat treatment. Raw eggs, fresh milk may contain pathogens of dangerous infections.
This substance is found in chocolate and tea, their amount should be limited.If parents have bad habits, such as smoking, it’s time to stop them.
Sample menu for pregnancy planning for women
How to make a menu for every day when planning pregnancy? It is enough to focus on a few rules:
Eat in moderation.
It is better to eat often, but in small portions;Maintain variety in food. This increases the chances of getting all the vitamins and minerals from the daily diet.
It is better to eat often, but in small portions;Pick products. Complex carbohydrates, lean meat or fish, and the obligatory foods mentioned above should be present on the plate every day.
Given these points, the pregnancy planning diet for women looks something like this
You can add dishes to the menu at your discretion, the main thing is that they do not harm successful conception.
Sample menu for pregnancy planning for men
The success of pregnancy also depends on the nutrition of the future father. A man must forget about all bad addictions if he wants to become a parent soon. His diet includes meat in sufficient quantities and vegetable protein.
Nutrition before conception for men can be summarized in the following table
To maintain health, men are also recommended to drink vitamin and mineral complexes.