6 Foods To Boost Fertility

November 14, 2022

6 Foods To Boost Fertility

November 14, 2022

Fertility is a complex topic and one that requires a multifaceted approach. So I will start by acknowledging that there is no “one diet” or “magic bullet” to the fertility picture; however, there are certain foods that may play an incredible role in supporting hormones, easing the menstrual cycle, and boosting fertility. So this article will break down my 6 favorite foods for fertility and why.

LETS GET SOMETHING STRAIGHT FIRST THOUGH…

While we’ll be highlighting a couple of foods here, it’s important to know that the WHOLE diet is what really matters. In other words, if you are eating mostly processed foods and engaging in unhealthy habits, then simply including several of these foods won’t do much. Making sure to…

  • eat a high quality, whole food, plant based diet 
  • include a diversity of fruits and veggies everyday
  • shop organic as much as possible

will be what makes the biggest difference for supporting health and fertility, not simply including this or that food. In other words, the whole is more than the sum of its parts.

Once you have the foundation down, then you can start to experiment, individualize, and play around with specific foods and specialty products.

So with that out of the way, here are the top 6 foods that I love to see those trying to conceive enjoying

1. DARK LEAFY GREENS

Really, all vegetables are key, but dark leafy greens are some of the most beneficial. Kale, Swiss chard, spinach & bok choy are just a few of the dark leafy greens that can go a long way. These vegetables are like little nutrient powerhouses, concentrated with many vitamins, minerals and antioxidants that can help balance hormones, support ovulation, and reduce oxidative stress and inflammation. 

2. BEETS

Beets and their greens can also go a long way. Beets are high in a compound called nitric oxide, which can help support blood flow and circulation. It’s for this reason that Traditional Chinese Medicine has long referred to beets as a food that can help “nourish” the blood. Increased blood flow is needed for a healthy uterine lining and a well functioning reproductive system. One study even investigated this relationship, finding that those that drank a daily beetroot ginger drink were more likely to have better IVF outcomes than those that did not, with the researchers pointing to the N.O. in beets as the primary benefit.

3. WILD, FATTY FISH

Wild, fatty, cold water fish, like salmon and anchovies, are high in DHA, a type of omega-3 fatty acid that can otherwise be hard to come by. DHA helps to improve symptoms of PCOS, endometriosis, ovulation and period health, all of which can further support fertility outcomes. Aim for 12 oz of low mercury, fatty fish weekly (about 2 servings a week).

4. SEEDS

Seeds are one of my favorite foods to include when it comes to hormone health and fertility. Sunflower, pumpkin, flax, and sesame can go a long way in supporting your body’s reproductive system. They’re loaded with vitamin E, selenium, zinc, phytoestrogens, and polyunsaturated fats, all of which have been shown to support egg quality, ovulation, and estrogen levels. To read more about seeds, check out this article here.

5. AWA or Certified Humane EGGS

Eggs are already a symbol of fertility in many cultures and for good reason. In addition to the protein and fats, eggs provide ample amounts of choline, a nutrient that is crucial for ovarian function and early pregnancy development and protection. Eggs also contain many minerals, like calcium, and vitamins, like A and K2, which all support general reproductive health. Just make sure to look for AWA or Certified Humane eggs to ensure the highest quality.

P.S. do not fear eggs – a few decades ago, there was a bit of misinformation around eggs and cholesterol, but this has been disproven. There is a clear lack of high quality evidence connecting eggs to heart disease.

6. FERMENTED FOODS 

Fermented foods, like kimchi and sauerkraut, are packed with probiotics that help to support a healthy gut microbiome. The gut greatly influences the levels of our circulating reproductive hormones Fermented foods help to assist in bowel regularity, which support the excretion of excess estrogen and other hormones, promoting general hormone balance. 

But when it doubt, the best thing is to turn back to real, whole foods. Vegetables and fruits, whole grains, nuts, seeds, legumes, lean protein and healthy fats.

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