Eating to Conceive: It’s easier than you think!
There are many things you can start doing for yourself that will help you feel that you are proactively doing the things that will put you on the right track. A huge piece of the fertility puzzle is nutrition. A balanced diet rich in essential vitamins, minerals and antioxidants can enhance fertility by supporting healthy reproductive organs, balancing hormone levels, and improving egg and sperm quality.
And this does NOT mean you need to be super restrictive and cut everything out of your diet because that’s no fun. And we are big supporters in having a well balanced life! We are both big foodies as well so the thought of cutting everything yummy out just sounds like a nightmare. Just making sure you are adding some of the right kinds of foods to your diet will help with your overall reproductive health.
Here are some key nutrients to support fertility:
1) Folic Acid – essential for ovulation and a healthy pregnancy; leafy greens, citrus fruits, beans
2) Iron – low levels can interfere with ovulation and increase risk of miscarriage; red meat, fish, poultry, lentils, spinach
3) Vitamin D – regulates menstrual cycle and supports overall reproductive health; fatty fish, eggs and fortified dairy products
4) Omega-3 Fatty Acids – hormone production and regulation, inflammation reduction; fatty fish, walnuts, flaxseeds, chia seeds
5) Zinc – cell division and hormone balance, ovulation, sperm production; meat, shellfish, beans, nuts and whole grains
6) Antioxidants – protection of egg and sperm from oxidative stress; berries, nuts, seeds, carrots and leafy greens
For more information on how easy nutrition for fertility can be to incorporate in your daily diet, check out our podcast episode.
You can also check out the fertility meal plan that we have formulated with a certified functional medicine nutritionist who specializes in women’s health.
