Fight The Odds Of Conception With Food
A nutrient packed and well-balanced diet helps in achieving good reproductive health, in both men and women. The following foods can be incorporated in the diet of both partners to boost...
We are always in a rush...rushing up to snooze the alarm, rushing to get the kids ready, rushing up to prepare the meals, rushing up to dress and look the best, rushing up to work and back , dropping dead tired and repeating the same over and over again. We are missing out on a lot of things while chasing our dreams. This is causing a lot of stress and anxiety and this leads to various health issues. Infertility is one such main issue which is common these days. There could be several serious medical issues as well underlying infertility which need the intervention of a specialist. Before you decide to move on to advanced treatment for infertility, making dietary and lifestyle changes are a must. There is no specific magic food or fertility diet that will enhance conception. A nutrient packed and well-balanced diet helps in achieving good reproductive health, in both men and women. The following foods can be incorporated in the diet of both partners to boost fertility.
Asparagus : Trying to get pregnant? Asparagus is a powerhouse food. Reports indicate that consuming a single cup of asparagus (boiled) covers 60% of the daily recommended dose of folic acid. It also provides vitamin A, B, C, K, zinc and selenium. This helps in overall strengthening of the reproductive system.
Fruits : Fruits are rich in antioxidants, vitamins, minerals etc. Hence, fruits should be consumed on a regular basis. Raspberries, blueberries and strawberries are all high in antioxidants and phyto-nutrients. The intake of fruits has been linked to low chances of infertility. Avocados are a rich source of Vitamin K, potassium and folate. These are quite important for the early stage of pregnancy. Citrus fruits such as oranges and grapefruits are a great source of vitamin C. These contain polyamines and putrescine, having the potential for improving the egg and semen health. Pomegranates are loaded with antioxidants which may improve sperm quality.
Beans and Lentils : Consumption of beans and lentils is linked to increased ovulation as they are a rich source of fibre and proteins. The risk of ovulatory infertility is reported to reduce on replacing animal proteins with vegetable proteins. These are also rich in folic acid, which assist in conception.
Sunflower Seeds : The sperm count can be maintained by consuming sunflower seeds. They are a source of omega 3 and omega 6. Sperm count and motility is enhanced by vitamin E which can be obtained by consuming the roasted and unsalted seeds of sunflower. These seeds also have fertility boosting nutrients such as folic acid, zinc and selenium.
Walnuts : Walnuts are loaded with omega 3 and omega 6. Consuming walnuts regulate the hormones. Studies indicate that men who intake walnuts regularly have improved semen health.
Egg Yolks : Egg yolks are rich in vitamin B and omega 3. They also contain folic acid which assists in maintaining the development of the embryo after conception.
Quinoa : Quinoa is a very good source for protein, zinc and folic acid. It assists in maintaining healthy fetal growth upon conception.
Cinnamon : Cinnamon supplements should be taken to tackle irregular menstrual cycles in women with polycystic ovarian syndrome (PCOS), a common cause of female infertility.
Full-Fat Dairy : Dairy is a rich source of saturated fat. This is quite beneficial for fertility. It is also an excellent source of the vitamins A, E, D, K, and K. Research indicates that women who consume full-fat dairy products are less likely to have issues with ovulation as compared to the ones who intake low fat dairy products.
Greek Yogurt and mature Cheese : Greek yogurt and cheese contain calcium, probiotics and vitamin D. These assist in improving ovulation and hence boost fertility. Mature cheeses such as aged cheddar, parmesan and manchego are linked to improving sperm health. These contain polyamines and putrescine which are good for the reproductive system.
Wild caught Salmon : Salmon is a good source of proteins and omega 3 which helps in fetal development throughout pregnancy. It raises semen levels owing to its vitamin D and selenium content. Wild caught salmon can be consumed safely once or twice a week.
Liver : Liver is an ultimate source of natural vitamin A. It is a good source of highly absorbable iron, which prevents miscarriage and maternal anemia. It is a rich source of vitamin B12, choline, omega 3 fatty acids and folate.
Cooked Tomatoes : Tomatoes are an excellent source of lycopene. It is a powerful antioxidant which enhances fertility. A lot of research has been linked to the potential role of lycopene in improving male fertility. Reports suggest that supplementing 4mg to 8mg of lycopene per day for 8 to 12 months leads to better semen health and increased chances of pregnancy.
Oysters : Oysters show up in every fertility food list. They are rich in fertility boosting nutrients. Oysters contain vitamin B12, zinc, selenium and iron.
What do you take away??
When you are too stressed out and overwhelmed by the conception journey, healthy food choices and some lifestyle changes provide relief. Not just these foods, but we need to have a balance in our diet without starving or overindulging at the same time.
Wish you a happy mind and a happy tummy for the fertility journey.
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Dr. Loveleen Sarao works as a researcher in Ludhiana. She is a Food Microbiologist with a specialization in probiotics. She is a mother to a beautiful daughter. Writing is her passion and she has also authored a TextBook of Microbiology besides several international articles. Connect with her at
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