As we all know, eating healthy foods during any phase of life is crucial. However, maintaining a healthy diet even becomes more important when you want to conceive.
This is because according to the Centre for Disease Control and Prevention, approximately one in every ten women might experience infertility.
Though infertility could be due to a plethora of reasons like serious health issues, hormone imbalance, endometriosis, or PCOS, it is important to address it.
On the other hand, besides the underlying health issues, lifestyle, diet, and stress might even play a prominent role in infertility.
Hence, there is no magic guide that could help you to get pregnant faster. However, your food and lifestyle choices might have an impact on your reproductive health.
This is because the food you eat could help to affect your hormone level, blood flow, and overall health. Including fertility-supporting foods in your diet that could provide you fiber, healthy fats, and lean protein can help to regulate your hormones and even truncate your stress.
While deciding foods that could ameliorate your reproductive health, you may focus on items that may amplify the blood flow to the uterus and reduce the stress hormones.
For this very reason, choosing the right foods to eat could be really essential. This has also been accepted by the US government. Here is the link for a detailed article on the same.
As a result, let’s take a look at these food items that could increase fertility in women.
15 Fertility Boosting Foods For Female
Avocados
Being a great source of vitamin D, avocados could help to improve the lining of your uterus and hence augment your fertility.
Besides this, this food item is also a rich source of healthy fats, vitamin K, potassium, dietary fiber and folate. And guess what_ it could even help your body to absorb other vitamins properly.
So you could include avocado in your diet and toast it with pomegranates to add antioxidants to your diet. Or, you might even add avocado to your daily smoothie to make it creamier and richer.
More on it here.
Quinoa
With a plethora of nutrients like folic acid, zinc and protein, Quinoa is a carb-free whole grain. What’s even better is how this food item could even help you to gain other essential amino acids that meat products provide. It does not contain any potentially harmful additives.
Instead, it could help in the healthy fetus growth after pregnancy takes place and support prenatal protection.
Here is a detailed discussion about Quinoa.
Dark Leafy Vegetables
Once you are trying to conceive, you may include dark green vegetables in your diet. Vegetables like spinach, kale and Swiss Chard are great sources of nutrients required before pregnancy like folate, iron and calcium.
These nutrients could provide you with the crucial daily dietary fiber and evade any birth defects once you are pregnant.
As we all know, there are myriad ways in which you may include darker green vegetables in your diet. You could either eat them raw in salads, or steam them, blanch them, and sauté them.
Spinach can even be added to smoothies to provide them with a mild flavor. On the other hand, you can roast kale and eat it as kale chips.
One such study is published by a governmental organization.
Cheese Or Greek Yoghurt
Being a good source of calcium, vitamin D and probiotics, fatty foods like cheese and Greek yoghurt could help to bolster your fertility. This is because these food items might ameliorate your ovulation and provide you with a good amount of protein. Thus, this could lead to more precise ovulation cycles and hence successful chances of pregnancy.
Egg Yolks
Generally, the women might not include egg yolk in their diet while they are trying to conceive to evade eating more calories. However, you should know that egg yolk is a good source of essential omega-3 fatty acids and vitamin B.
Moreover, this food item also consists of folic acid that could help in Embryo development and the development of the red blood cells after conception.
Also, this governmental article supports the eating of eggs for pregnancy. As it could support your body with multiple nutrients.
Salmon
Recognized as one of the best food items to bolster your fertility, salmon is a great source of omega-3 fatty acids that could keep your reproductive system healthy. Besides this, the food item is also rich in protein and has low levels of dangerous mercury which might be found in other fishes.
So salmon could be a good alternative to red meat as well. This is because you can eat this fish when you are trying to conceive as opposed to red meat that is high in saturated fats and could evade you from getting conceived.
Here is more information about eating fish in case you are thinking to conceive or a pregnant lady or a lactating woman.
Dairy Products And Whole Milk
Another important nutrient that may bolster your chances of conceiving is calcium. So you should opt for including calcium in your diet that can easily be absorbed in your body. However, the calcium found in the lesser fat milk and skimmed milk does not get absorb effectively. So you might opt for whole fat dairy products and whole milk that contains calcium, vitamin B12 and even different proteins.
High-fat dairy products may as well decrease the risk of anovulatory infertility. Here is the link for reference.
Asparagus
Incorporating asparagus into your diet might provide you with a plethora of benefits related to your pregnancy. It could bolster your fertility and help you to conceive faster. Besides this, approximately 1 cup of boiled asparagus might provide you with more than 60% of your daily folic acid requirement. Additionally, it could even ameliorate your reproductive health and provide you with vitamin K, vitamin A, vitamin B, and vitamin C.
What’s even better is how this food item also consists of glutathione, which is an antioxidant that could improve the quality of your egg. However, you may make sure to purchase fresh or frozen asparagus because the canned asparagus has higher quantities of sodium in it.
Cod Liver Oil
Being a rich source of omega-3 fatty acids, cod liver oil also consists of fat-soluble vitamins, vitamin D and vitamin A that could bolster your fertility and help in conception. Cod liver oil is an oil derived from fish. However, it is different from regular old fish oil. So the people suffering from vitamin D deficiency can also consume cod liver oil instead of fish oil.
To improve your fertility, you might intake cod liver oil in the form of liquid or capsules. However, make sure to consume cod liver oil in such a quantity that could provide you with approximately 2000 IUs of vitamin D.
Walnuts
If you are looking out for a snack that could help to bolster your fertility, then Walnut is an ideal option for you. Being a healthy vegetarian snack that could provide you omega-three fatty acids, Walnuts are even a rich source of vitamin E, vitamin B, proteins and fiber. Hence, this food item could help to improve your endometrial health and increase progesterone in your body. This is because of the magnesium present in walnuts that could even combat morning sickness.
So you might either eat raw walnuts or even include them on top of your roasted veggies and salads. But how about creating a fertility-boosting salad that consists of berries, almonds, pumpkin seeds and walnuts?
Pomegranates
Pomegranates might bolster your fertility because they are rich in antioxidants and several other nutrients like folate, vitamin C and vitamin K. So you may always flavor your foods with Pomegranates to aid in fertility.
You could enjoy Pomegranates by adding them to Greek yoghurt, oatmeal or salads. And guess what- You could create a fertility rich diet by including Pomegranates on top of your salmon and spinach salad.
On the other hand, pomegranate seed oil was also found to increase fertility in rats.
Citrus Fruits
Being rich in vitamin C, different citrus fruits like lemons, grapefruits, and oranges could help in the release of the eggs and stabilize the process of ovulation. They are also rich in folate that might help you to conceive and even support the healthy development of your child later.
Watermelon
Being rich in glutathione, watermelon is another food item that could help you to conceive fast. Additionally, this fruit can even help in 3rd-trimester cramps, morning sickness, and swelling once you get pregnant.
Lentils
Lentils may not just help you to conceive, but also once you conceive. This is because they are packed with folic acids that could help in neural tube development. So you might consume approximately 400 micrograms of folic acid each day in the form of these little legumes that even contain protein, fiber and potassium.
More caution needs to be taken in the case when you are looking to include rise. Here is an FDA advisory on the same.
Eggs
As mentioned earlier, eggs could help to boost your fertility. However, eating whole eggs are also a great source of protein and could help you to conceive. This is because eggs are rich in choline that could support healthy fetal development.
So why not supercharge yourself by eating a breakfast packed with omelets and avocados?
Let Us Wrap It Up!
Now that you know different food items which may bolster your fertility and amplify your reproductive health, you should include them in your diet.
You might create a diet chart that could help to incorporate all these ingredients and food items into your diet.
This is because the food items could play a major role in balancing your stress levels and hence, improving your fertility.
Thus, making healthy choices while you are trying to conceive could help in enhancing your fertility.
But you should make sure not to overeat or provide extreme restrictions on your body. Punishing yourself by not eating any of your favorite foods might not be beneficial to your mind.
Here is another detailed advisory for the females from FDA itself.