Changing our diet is not always easy or desirable but let’s face it, when we are trying to conceive (TTC), we will do almost anything for a positive result. And what I realized about food is that even when we may not like it or enjoy it at first, often times, the more we eat it/try it, the more the taste will grow on us! So even if you are not a big fan, give it a try and keeping trying it until the taste goes from tolerable to “wow, this actually taste good”. Because by replacing fast food, unhealthy fats and carbs with these superfoods, our overall reproductive health can be improved. By eating these foods and other healthier options, we can boost our fertility, promote overall health and wellness and increase our chances of getting pregnant and staying pregnant! Let’s talk about my favorite fertility boosting foods!
- Leafy Greens: Vegetables like kale and Swiss chard are rich in folate, which is important for reproductive health. Folate is crucial for fetal development and may enhance fertility.
- You can add these leafy greens in your soup, eggs, pasta dishes, salads and smoothies.
- My personal favorite: Kale smoothies for the win! Blend some kale with your favorite smoothie, especially if you are someone who does not prefer leafy greens. Also, I find sautéed leafy greens to taste better when paired with a dish like fish and brown rice/quinoa.
- Berries: Blueberries, strawberries, and raspberries are high in antioxidants, which can help protect eggs and sperm from damage caused by free radicals. Antioxidants are beneficial for overall reproductive health.
- I love berries! Eating berries in your smoothie or on top of your oatmeal is delicious.
- My personal favorite: Blueberries
- Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. Omega-3s are essential for hormone production and may improve fertility by promoting a healthy reproductive system.
- Wild salmon is recommended over farm-raised, especially once pregnant. I found that when I ate and exercised as if I was already pregnant before I actually conceived, this was a game changer.
- My personal favorite: Salmon
- Whole Grains: Foods like brown rice, quinoa, and whole wheat provide complex carbohydrates that have a lower impact on blood sugar levels. This can help regulate insulin, which may positively influence fertility, especially in individuals with polycystic ovary syndrome (PCOS).
- My personal favorite: Brown rice! I pair my brown rice with fish, vegetables and/or legumes. Burrito bowls with brown rice are very tasty and hearty when made at home.
- Legumes: Beans, lentils, and chickpeas are rich in plant-based protein, fiber, and iron. These nutrients are essential for overall reproductive health. Iron is particularly important for preventing anemia, which can affect fertility.
- These pair great with salad or rice dish. Black bean tacos are great as well. Legumes also have protein which can be a great alternative to chicken/meat. Also, if you have a good Indian Restaurant near you or are good at making Indian dishes, Chana Masala (a chickpea curry) is my go-to Indian dish! The dish is mostly chickpeas in a wonderful sauce that can be spicy if you like it, paired with jasmine rice and naan bread. It is not a totally healthy dish but I ate this a lot along with other Indian chicken dishes when pregnant and I loved every bite.
- My personal favorite: Black beans & chickpeas
- Nuts: Brazil nuts in particular help to meet our daily selenium requirement which is good for sperm health and female fertility. Walnuts are also a great option and provide us with plant-based Omega 3 fatty acids.
- If you are not a huge fan of these two nuts (like me), you may just want to force them down for their great benefits! No special tips here, just eat them!
- Avocados: I cannot end this article without mentioning my all time favorite fruit! I love avocados for many reasons. The taste, the texture, the versatility. While I did not realize at the time that avocados played a role in boosting my fertility, in hindsight, I am sure they did. I was eating at least one avocado a day just because I am obsessed with them. I can eat avocados with eggs, with toast, with burrito bowls, or just simply as a side dish to most meals. I also make great avocado/banana ice cream deserts that are delicious. Sometimes I go as far as putting avocado in my smoothies or baking avocado into my cookies! Avocados are so so good and because they are packed with vitamin A, potassium, folate, and other nutrients, they are great for reproductive health, they promote regular ovulation and boost fertility. Try to pair an avocado with a sweet potato and some black beans and you won’t regret it 🙂