It’s no secret that fertility challenges plague a lot of couples. A study has shown that up to 15% of couples globally have experienced some form of infertility. Luckily, the solution to this challenge is within reach. Eating certain foods and making lifestyle changes have been shown to boost fertility.
Although eating right isn’t going to result in pregnancy suddenly, diet changes have a major impact on the reproduction ability of both men and women. The food you eat impacts your blood flow, hormones, and overall health, which are all essential criteria for reproduction. Let’s look at some great food choices that can boost fertility.
Eating more fruits is a great way to improve your fertility. These antioxidant-rich foods provide high levels of vitamin C and folic acid, enhancing fertility in men and women. Citrus fruits like grapefruits and oranges are among the best sources of these nutrients. They also contain polyamine putrescine which research has shown increases semen and egg health.
You can eat more oranges after slicing them or try making them a part of your fruit juice. Sliced grapefruits can also be eaten immediately or added to fresh salads. Note that grapefruit doesn’t interact well with some medications, so speak to a doctor before having some.
Dairy can make tremendous improvements to fertility if your body welcomes it. Pastured dairy contains high levels of saturated fat, which can be helpful with pregnancy. It is also rich in vitamins A, E, D, and K, which have fertility-beneficial properties.
A study found that women who consumed full-fat dairy products suffered fewer ovulation complications than those who ate low-fat dairy. The study classified whole milk, ice cream, and cream cheese as full-fat products. If you already eat a lot of dairy products, consider adding whole milk and full-fat yogurt to replace skim milk and low-fat yogurt, respectively.
The liver is one of the most nutritious foods available, and you need to start harnessing its benefits if you haven’t already. Cow livers, especially, are rich in fat-soluble vitamins, which are difficult to find in most other meals. In addition to its high vitamins, the liver also contains iron, which can be helpful when battling miscarriages.
You’ll also find vitamin B12 in the liver, an essential component for the formation of red blood cells and DNA. Choline, folate, and omega-3 fatty acids are some of the other vital nutrients that the liver provides. Even if you eat liver already, consider adding it to foods like meatloaf and shepherd’s pie.
Tomatoes are rich in lycopene, an antioxidant that has beneficial properties for fertility. Various studies have linked lycopene to the augmentation of male fertility. One of those studies showed that taking 4 to 8 mg of lycopene supplements for a year boosts semen health and leads to higher pregnancy rates.
You can find lycopene in both raw and cooked tomatoes. However, cooked tomatoes contain almost twice as much lycopene as raw tomatoes. If you decide to eat tomatoes, ensure that it is a part of cooked recipes like tomato sauces and stews.
Asparagus is a vegetable-packed nutrient that can provide a significant fertility boost. This vegetable is low in calories and contains high levels of vitamin K, folate, and other essential vitamins. One cup serving of asparagus is enough to fill you up and provide the necessary nutrients, so it’s a great option if you don’t plan to raise your calorie intake.
The fresher the asparagus, the more nutritious it is. The vegetable can be added to stir-fries or enjoyed as a vegetable side dish. Avoid canned asparagus if possible. Although convenient, it is loaded with high levels of added sodium, which can increase blood pressure.
Cinnamon supplements have many excellent benefits, fertility enhancement included. You can use this spice to improve irregular menstrual cycles if you’re suffering from polycystic ovarian syndrome (PCOS). PCOS is an endocrine disorder that causes infertility in women.
A study showed that women suffering from the syndrome experienced almost 2 times the number of menstrual periods after taking cinnamon supplements daily. You can sprinkle cinnamon on your oatmeal and beverages every morning.
The yolk is the most nutritious part of the egg, containing vital nutrients such as calcium, folate, vitamin B6, Vitamin A, and vitamin B12. Yolks from eggs collected from pasture-raised chickens also contain high portions of EPA and DHA omega-3 fatty acids, which boost fertility.
Eggs, generally, are also good sources of lean protein, which researchers have linked to improved fertility in men and women. They also contain choline, a nutrient that reduces the risks of congenital disabilities. You can enjoy eggs in various forms, including poached, scrambled, and fried.
Good nutrition is vital for healthy living, but that’s not all it does. Eating right can also trigger great improvements in your reproductive system, increasing your chances of getting pregnant. If you’re trying to make a baby, start putting in the work by eating fertility-enhancing foods today.