A healthy diet is essential to your overall well-being at every age. And when it comes to fertility, the food you eat plays a big role, too.
There’s no “magic” food that guarantees fertility, but incorporating certain foods into your diet can increase your chances of getting pregnant. Marc Wilson, MD, and our team at OB/GYN Specialists provide family planning and fertility care for couples — and if you’re thinking about getting pregnant, it might be time to make some fertility-friendly changes to your diet.
Here are some of our favorite foods to boost your health and improve your chances of getting pregnant.
1. Leafy greens
Leafy greens like spinach, kale, and even broccoli are rich in folate. Folate is essential for healthy fetal development, and women who consume more folate may also have a higher chance of getting pregnant.
Avocados are a great source of fiber and healthy fats. Healthy fats, including monounsaturated fats, fight inflammation in your body. They can also help regulate hormone levels and improve fertility. Like other fruits and vegetables, avocados are also rich in folate and other antioxidants.
Berries are high in antioxidants, which may help protect both eggs and sperm from damage caused by free radicals in the environment. Blueberries, raspberries, and strawberries are all great fertility-friendly choices.
4. Nuts and seeds
Nuts and seeds like almonds, walnuts, and pumpkin seeds contain protein, healthy fats, and antioxidants. Adding a handful of nuts or seeds to your diet can help regulate hormone levels and ovulation to improve your fertility.
5. Whole grains
Whole grains, including brown rice, quinoa, and oats, are high in fiber and complex carbohydrates. Fiber and complex carbs can improve your body’s insulin sensitivity and regulate your blood sugar levels.
These benefits may be particularly helpful for women who have polycystic ovary syndrome (PCOS), because PCOS can cause insulin resistance and make it more difficult to conceive.
6. Beans and legumes
Chickpeas, lentils, black beans, and other beans and legumes are rich in fiber and protein. Fiber helps your body eliminate excess hormones and regulate your blood sugar. Beans and legumes are also a great source of iron, which is important for healthy fetal development.
7. Fatty fish
Fatty fish like salmon, tuna, and sardines are rich in protein and omega-3 fatty acids, including docosahexaenoic acid (DHA). Eating fatty fish a few times a week can regulate hormone levels and increase your chances of getting pregnant.
Plus, these nutrients also help the development of your baby's nervous system and cut your risk of premature birth once you conceive.
Eggs are a great source of protein and healthy fats, which can help regulate hormone levels and improve fertility. They also contain choline, which is important for healthy fetal development.
If you eat dairy, you might have heard that low-fat dairy products are best. But in the case of increasing your fertility, full-fat dairy may offer benefits. Yogurt is a great source of calcium, which is important for healthy fetal development. It also contains probiotics, which can improve gut health and support a healthy pregnancy.
While not technically a food, water is essential for your overall health and your fertility. Staying hydrated can improve cervical mucus production in women and increase the volume of semen in men, both of which can have a positive impact on your fertility.
It’s important to remember that eating these foods doesn’t guarantee pregnancy. But, it is true that eating a healthy, balanced diet can improve your health and your fertility.
To find out more about how your diet might be impacting your chances of conceiving, schedule a consultation with Dr. Wilson and our team. Call us at 940-202-0301 or send us a message online today.