Food For Fertility

1. Fruits and Vegetables

Research has shown that there is higher fertility rate in those who consumed more iron, fibre and proteins from vegetables. Make sure half of your plate is full of fresh fruits and vegetables at every meal. Fruits such as watermelon, berries are full of glutathione and phytochemical that are beneficial for fertility. These are also full of beneficial antioxidants like vitamin C & E, folate, beta carotene & lutein which deactivate the free radicals in your body that can damage both sperm & egg cells.

To combat nutrient loss, roast vegetables in high heat for a short time with no water or microwave them with a small amount of water.

2. Fats

Healthy plant based fats in moderate quantity are an important part of any balanced diet. These can reduce inflammation in the body and studies have shown that anti inflammatory diet can lead to improved fertility. Its also shown that foods high in monounsaturated fats like avocados, nuts and some oils ( like olive oil, peanut oil) can increase the success rate of IVF by more than 3 times as opposed to women who don’t. It is also beneficial to avoid trans fat ( those found in fried and processed foods). These increase insulin resistance which can decrease ovulation.

3. Carbohydrates

Speaking of carbs, its not just the amount of carbs that is important, but also the type. Refined carbs like sugary foods and drinks, processed grains, white pasta, bread, rice are absorbed quickly in the body raising the blood sugar level. To decrease it, insulin levels are raised which is similar to ovarian hormones ( that help our eggs mature). Consistent elevated levels of insulin can cause the body to produce fewer reproductive hormones because body thinks it doesn’t need it. This can contribute to lack of egg maturation & ovulation. Refined carbs can also make PCOD worse.

So to improve fertility, try to incorporate more complex or slow carbohydrates ( those containing fibres such as fruits, vegetables, beans and whole grains) which are digested slowly & have a more gradual effect on blood sugar & insulin. Also cutting down of gluten might help particularly those with hormonal disorders like polycystic ovary syndrome.

4. Proteins

Chicken, turkey, pork and beef trimmed of excess fat can be a great source of protein for a healthy pregnancy. Protein sources from the sea can also be a good option. Fish can be included 1 or 2 times a week in the diet. Eggs can also be included in diet especially the egg yolk. Plant proteins such as pulses, nuts, seeds, tofu are also helpful in conceiving.

5. Dairy

High/ full fat milk instead of low fat/ skimmed milk is beneficial in improving fertility especially ovulatory infertility. Also consuming probiotic rich yogurt/ curd may help in improving metabolism and reducing premature birth.

6. Fiber

Eating a diet rich in fiber may help the body get rid of excess hormones and keep blood sugar balanced. Certain types of fibre can help remove excess oestrogen by binding to it in the intestines which is then removed from the body as a waste product. Examples of high fiber foods include whole grains, fruits, vegetables, oats, sweet potatoes, avocados.

7. Supplements

Taking multivitamins on a regular basis may lead to decrease risk of ovulatory infertility. Multivitamins containing folate is beneficial especially in women trying to get pregnant by decreasing the risk of neural tube defects. Also consuming iron supplements and non-heme iron which comes from plant based food may decrease the risk of ovulatory infertility.