If you and you’re partner have talked about having a baby then it’s time to get your health and body into the best possible shape in preparation for conception and pregnancy. The optimum time for both of you to start taking more exercise and eating a healthy, balanced diet which contains plenty of the foods that boost fertility – whether it’s to become fit for fertility or in preparation for undergoing fertility treatment – is around 6-3 months beforehand. But don’t worry if you’ve only just discovered this fact, because it’s never too late to start stocking up on the right nutrients to improve both male and female fertility.
But what are the right and wrong things to eat if you’re about to start trying to conceive? Well, we’ve compiled what we think is a good starting point. Simply try and substitute something you know you shouldn’t be eating for something from our list – and remember to choose fresh, organic and unprocessed real foods wherever possible.
Bananas
Go bananas with these colourful characters. They taste great, come ready-wrapped to eat on the go, can be cooked or eaten raw, and can boost your chances of conceiving. They are rich in potassium which plays a part in controlling blood pressure, vitamin B6, vitamin C, vitamin A, manganese, magnesium, iron and dietary fibre. Potassium and vitamin B6 both play an important part in sex hormone production and regulation, and in the production of healthy sperm and egg.
Asparagus
A classy, seasonal lovely that is rich in folic acid. Folic acid is important as it helps to reduce birth defects and also ovulation problems. Asparagus also contains a good amount of vitamin C and E and tops you up with zinc, manganese and selenium – making it a key fertility booster for women and men who are trying to conceive. Great in salads, or as an accompaniment to meat and fish dishes.
Shellfish
Oysters, clams and mussels are not everyone’s cup of tea, but these little morsels are rich in vitamin B12 and contain an abundance of zinc, which is essential when you’re trying to conceive. Zinc has been shown to help with the production of healthy sperm and egg, regulates oestrogen levels and strengthens the endometrium lining, reducing the risk of a miscarriage. Just don’t develop too much of a taste for them, as you’ll need to stop eating them when you do fall pregnant. For men, zinc is one of the most important nutrients to make sure is included in your diet. It has been found to increase testosterone levels and sperm count, and improve sperm motility. If shellfish are not for you, zinc can also be found in eggs, pumpkin seeds, nuts, and whole grains.
Eggs
Rich in protein, zinc and vitamin D, eggs are the cornerstone of a huge range of sweet and savoury dishes that are ideal for fuelling your body before pregnancy. Vitamin D deficiency has also been linked with female infertility and a reduced sperm count in men. Also women who suffer with polycystic ovary syndrome (PCOS) can have low vitamin D levels.
Nuts and seeds
Seeds and nuts are packed with very important nutrients for fertility. Four of the most important are proteins, omega-3 and omega-6 essential fatty acids, zinc and vitamin E. Studies show that it is now becoming increasingly undeniable that the omega-3, omega-6 and zinc contained in seeds and nuts, and particularly walnuts, are responsible for the health and maintenance of fertility in both men and women. Just snacking on two handfuls a day could help to improve a sperm’s swimming ability and appearance, whilst the zinc they contain is important for hormonal balance and the production of healthy eggs and sperm. Pumpkin seeds have also been found to contain a good amount of zinc. Another source of good quality protein, almonds are also rich in vitamin E, which is an antioxidant and can improve sperm health and protect both sperm and egg DNA against mutation. Chop them up and throw on to the top of a salad or mix in with your favourite low-fat breakfast cereal or dessert.
Citrus fruit
An oldie but a goodie, citrus fruits can’t be beaten when it comes to vitamin C. Studies have shown that both sperm count and motility are improved by regular vitamin C consumption, and women also benefit from its ability to help with hormone regulation. Vitamin C may also be useful for women taking Clomiphene as it can help stimulate ovulation cycles. Other plant nutrients called phytonutrients can also help balance hormones, particularly oestrogen, which may help if you’re battling with conditions where oestrogen dominance is implicated (like PCOS, endometriosis or fibroids).
Carrots and tomatoes
It’s not all about eating your greens! Packed full of powerful beta carotenoids, red fruit and vegetables, particularly carrots and tomatoes have been found to improve the sperm’s ability to swim towards an egg. Similarly, lycopene, found in abundance in tomatoes, is associated with improving the overall appearance and quality of men’s sperm. Recent research regarding endometriosis and diet has indicated that lycopene may be useful in reducing the abnormal activity of cells for women with this condition and as a result may reduce the adhesion effects of endometriosis.
Salmon
Salmon is more affordable and available now than ever before. Its wealth of oils and fatty acids, especially omega-3, make it a staple of any healthy diet and its high levels of selenium prevent chromosome breakdown and make sperm more fertile. Selenium is a mineral which has antioxidant properties and help to protect sperm and eggs from free radicals. Try to choose organic wild salmon if possible.
Broccoli
A fantastic ‘superfood’ containing an array of micronutrients including: vitamins C, A, E, B6, folate, choline, calcium, iron, magnesium, phosphorous, potassium, zinc, manganese and selenium. It also contains plant sterols, which helps to support and balance hormones (thus helping to reduce oestrogen dominance).
Mackerel and sardines
Rarely the most popular dish on a buffet, but the strong smell and taste masks its fertility powers. Often very under appreciated, the essential fatty acids in mackerel or sardines are key contributors to helping regulate hormones and increasing blood flow to the reproductive organs, which all leads to a strong female reproductive system and healthy male sperm. Mackerel contains a fatty acid called DHA and it is thought that it is this that has significant impact on sperm health. A fatty acid deficiency leads to an increase in cholesterol in the sperm membrane which prevents sperm from proper maturation.
And some foods to avoid…
- Alcohol – recent studies suggest even a couple of units a week may affect fertility.
- Try not to eat too much red meat. Red meat is acidic which can affect the PH balance in the body. Sperm prefer an alkali environment.
- Foods containing too much sugar – can heighten issues for those with PCOS and can also lead to insulin resistance which may affect ovulation.
- Foods containing hormones and antibiotics may affect fertility. Try to choose organic wherever possible, especially when meat, such as chicken, is on the menu!
If you are trying to conceive and have concerns about your fertility, please call in confidence on 01992 78 50 60 or email us on enquiries@hertsandessexfertility.com.
Find out more about the One-Stop Fertility Assessment at Herts & Essex Fertility Centre.
