Foods for boosting fertility
What we eat on a daily basis is incredibly important when it comes to fertility. Foods are a source of different nutrients and vitamins which our body needs to have a healthy pregnancy and grow a tiny human.
Due to declining soil quality and potential gut absorption issues (hello long term IBS), diet alone is often not enough to support a healthy pregnancy, especially in Western countries. A good-quality practitioner brand prenatal is a MUST on top of a nutrient-dense diet.
These are my top foods I am always telling my preconception and pregnant clients to include in their diet regularly:
Pasture-raised eggs - an egg literally creates a life (a chicken) so it makes sense as to why it is one of the most nutrient dense foods out there. Eggs have protein and good fats (especially when pasture-raised compared to caged or free-range) and choline which is important for a baby’s brain and cognitive development, placental health and methylation. Eggs are also packed full of numerous nutrients and vitamins (again, to create a life) such as vitamin D, vitamin A, numerous B vitamins (B12, folate, B2, B5), selenium, magnesium, iodine and so many more!
Oily, fatty fish - including wild-caught salmon (stay away from farmed salmon please!), mackerel, anchovies, sardines and herring. These fish have more good fats like omega-3 fatty acids compared to a white fish like snapper. Fish also has protein, calcium (particularly fish with bones that you can eat like sardines), selenium, vitamin D and vitamin B12. Smaller fish like the ones listed above are less likely to carry a heavy burden of environmental toxins (like PCBs and dioxins) and mercury, compared to bigger fish like Swordfish.
Nuts and seeds - nuts and seeds are nutrient powerhouses. I always encourage my clients to eat a handful daily of a variety of different nuts and seeds. All nuts have protein, good fats and fibre, making them the perfect balanced snack (especially alongside a bit of dark chocolate mid afternoon). My three recent new favourite nuts are pecans, cashews and pistachios - after learning how incredible they are for the gut microbiome. My favourite fertility nuts and seeds are Brazil nuts, chia seeds and pumpkin seeds. Brazil nuts are rich in selenium, an important antioxidant and fertility nutrient. Chia seeds are rich in omega-3 fatty acids which are important for a baby’s brain, eyes and nervous system development (especially DHA omega-3 fatty acid). Nuts and seeds generally contain many nutrients such as vitamin E, zinc, manganese, magnesium, phosphorus and also antioxidants.
Avocado - are a nutrient dense fertility food with important nutrients like folate and potassium. They also contains good fats, fibre, proteins, antioxidants and vitamins K, E and C - all of which are linked to improved maternal health, birth outcomes and breastmilk quality. This is a great paper on how amazing avocado is for fertility and postpartum.
Leafy greens - like kale, rocket, spinach, watercress, Swiss chard, silverbeet, sprouts, bok choy and mustard greens. Leafy greens get the limelight because of being a good source of folate, one of the most essential pregnancy nutrients due to its importance for methylation and preventing neural tube defects. They also have many other beneficial nutrients for pregnancy like fibre that feeds our gut microbes, calcium and vitamins A, C, E and K. Leafy greens are a good source of antioxidants which is important in fertility to reduce oxidative stress as excessive inflammation and oxidative stress impairs fertility. Leafy greens are best bought spray-free as they tend to be the most sprayed with pesticides and herbicides - see the EWG dirty dozen for more information on this.
Beetroot - Beetroot contains nitrates that are converted to nitric oxide, which dilates blood vessels and improves blood flow to reproductive organs (beneficial for males too of course). Beetroot also contains fibre, folate, manganese and potassium, and is a good source of antioxidants such as resveratrol and lycopene.
Berries - they are highly antioxidant with polyphenols, and anti-inflammatory, and contain fibre, vitamins C and K, manganese and magnesium. Berries are highly sprayed so buying organic or spray-free is highly recommended, especially when it comes to fertility. The best way to do this (and most cost-effective) is to buy frozen organic berries, such as from Woolworths, and defrost them before use. I encourage all my clients to get a serve of berries everyday, whether that be in a smoothie, in a healthy homemade muffin, or on top of yoghurt, flaxseeds and granola.
Pomegranate - one of the most underrated fruits. They are highly antioxidant and also support gut microbiome health by being a prebiotic that feeds our beneficial gut microbes. We now know that we pass our gut microbiome onto our children so supporting gut microbiome health is an important part of pregnancy preparation. The polyphenol antioxidants and nitrates in pomegranates improve blood flow and circulation to reproductive organs. Pomegranates are rich in fibre, folate, potassium, manganese and vitamins K and C.