Did you know approximately 15% of couples face fertility issues, and the reasons could be many.

Thus, the roadway to parenthood can be difficult at times, but don’t worry; you aren’t the only one. The good news is that there exist some dietary ways that can boost your fertility naturally. Changes in diet and lifestyle can help increase fertility. Fertility and diet are hot topics these days, and fertility-related foods are part of the craze.

But can certain foods actually increase fertility?

While no single food or fertility diet will magically increase your potential to conceive, a nutritious and well-balanced diet can definitely support reproductive and overall health in both men and women.

So, in that context, here are 15 healthy whole foods that may be useful for those wondering as to how to increase fertility:

Food Categories

Anti-oxidant rich foods

Antioxidants such as folate and zinc may benefit both men’s and women’s fertility. They inhibit the activity of free radicals in your body, which can harm both sperm and egg cells. Fruits, vegetables, nuts, and grains are high in antioxidants such as vitamins C and E, folate, beta-carotene, and lutein. Eating more of these nutritious foods shouldn’t hurt the cause.

Fiber foods

Fiber maintains a healthy blood sugar level and aids in the body’s removal of extra hormones. By binding to excess estrogen in the intestines, some fibers can aid in its removal. The extra estrogen is subsequently eliminated from the body as waste.

Research studies found soluble fiber, like that found in avocados, sweet potatoes, oats, and fruits, is directly associated with lower levels of estrogen and progesterone. Particularly fruit-derived soluble fiber showed the strongest correlation with lower estrogen levels.

Opt for more protein foods

A lower risk of infertility has been associated with substituting plant-based protein sources like beans, nuts, and seeds for some animal proteins like meat, fish, and eggs. Think about substituting some of the protein in your diet with sources like nuts, low-mercury fish, beans, lentils, and vegetables.

Choose high-fat dairy foods

High intakes of dairy products with low fat may increase your risk of infertility, whereas high intakes of dairy products with fat may lower it. Every day, try switching one low-fat dairy product for one high-fat dairy serving; for instance, a glass of whole milk or full-fat yogurt.

Start multivitamins

Chances of ovulatory infertility are less if you take multivitamins. A multivitamin containing folate may be especially helpful for women trying to get pregnant. Talk to your doctor about any vitamins or other supplements that might help you get closer to conception.

Examples of foods you may include in your diet

Sunflower Seeds

Sunflower seed kernels that have been roasted and left unsalted are high in vitamin E. It is a necessary nutrient that has been found to increase sperm count and motility in some men. Selenium and folate, which are critical for both male and female fertility, are also abundant in sunflower seeds. Apart from being a good source of omega-6 fatty acids, sunflower seeds also consist of small amounts of omega-3 fatty acids, which are incredibly significant.

Citrus foods

Citrus fruits, like oranges or grapefruits, are excellent sources of vitamin C. Grapefruit and oranges contain the polyamine putrescine, which has been linked to improved egg and sperm health in animal studies.

Mature Cheese

Mature cheeses, such as aged cheddar, parmesan, and manchego, may be beneficial to sperm health. Polyamines are abundant in mature cheeses. Polyamines are proteins that can be found in both plant and animal products. They are also naturally occurring in humans. Cheese contains Putrescine, which can improve egg health, particularly in women over the age of 35.

Beans and Lentils

Beans and lentils are high in fiber and folate, both of which are essential for maintaining a healthy hormonal balance. Lentils are also high in polyamine spermidine, which may aid sperm fertilization.

These foods are also high in protein, which can aid in the promotion of healthier ovulation.

Pomegranates

Because of their numerous seeds, pomegranates have long been associated with fertility and birth. While this is not a scientific reason to eat pomegranates, it is certainly an intriguing one. According to science, pomegranates are high in antioxidants, which help with infertility.

Walnuts

Walnuts contain both omega-3 and omega-6 fatty acids. This is one of the factors that prompted researchers to consider whether they could help with fertility.

Egg Yolks

The yolks of eggs contain almost all of the iron, calcium, zinc, vitamin B6, folate, and vitamin B12. They also contain 100% of the vitamin A found in eggs. Egg yolks from pasture-raised chickens are also high in fertility-boosting omega-3 fatty acids, as well as the fat-soluble vitamins A, D, E, and K2.

Tips – Do’s and Dont’s to increase fertility

Avoid too much alcohol

Alcohol consumption can have an adverse impact on fertility. Nevertheless, it is unknown how much alcohol is required to produce this effect. Infact, a 2004 study discovered that a high alcohol intake was linked to more infertility tests.

Lose excess weight

Weight is one of the most dominant factors when it comes to tackling fertility issues. Being underweight or overweight is linked to an increase in infertility. Strategize your diet plan with your healthcare provider to lose weight if you’re overweight or gain weight if you’re underweight to increase your chances of getting pregnant. They can assist you in doing so in a healthy and sustainable manner.

Become active

Exercise has numerous health benefits, including increased fertility. Increasing your physical activity has a positive effect on fertility in both men and women, particularly those who are obese. However, it should be done in moderation.

Stay stress-free

If you’re trying to conceive, stress is almost certainly on the menu. When your stress levels rise, your chances of getting pregnant decrease. This is most likely due to hormonal changes that occur when you are under stress. Keeping yourself free from any kind of anxiety or depression really helps you conceive faster.

Your Takeaway

Maintaining a nutritional diet is an integral part of your lifestyle that will not only enhance your fertility but also increase your chances to get pregnant. So, if you’re trying to conceive, you should start making eating and living healthy right away.

To understand how to increase fertility through proper diet, consult with our fertility expert  Dr. Partha Das, to determine the best options for you. He has nearly 19 years of experience in tertiary care centres dealing with complex gynecological, infertility, and genetic cases and has assisted many couples in becoming parents. He offers treatment options that are tailored to each individual patient’s needs, and he collaborates with them to ensure maximum compliance and success.