Foods to Boost Fertility
Trying to get pregnant? Your best move when trying to conceive is to be the healthiest version of yourself. To do that, take a careful look at what you’re eating.
Eating healthy foods during pregnancy can help you:
- Get to or maintain a fertility-friendly weight
- Fuel your body with the nutrients it needs
- Boost your chances of conceiving
- Provide a good foundation for your future baby’s growth and development
Wondering what foods to add to your plate as part of a pregnancy diet? Keep reading for the details.
Fertility-Boosting Superfoods
A healthy diet starts with some basics:
- Fruits and vegetables
- Lean protein
- Whole grains
- A small amount of “good” fat
Fill half of your plate at meals with fruits and veggies to get a good dose of antioxidants, vitamins and minerals.
Give yourself an extra fertility boost by upping your intake of these foods:
- Folic acid-rich foods such as dark, leafy greens, citrus fruits, avocados, bell peppers, nuts and seeds
- Iron-rich foods such as beans, peas, eggs, broccoli and peas
- Omega-3 fatty acid-containing foods such as fatty fish, flaxseed and walnuts
- Vitamin B-12-containing foods such as fish, chicken, milk and eggs
Research has found that these nutrients have a positive effect on fertility. Eating them during pregnancy is also beneficial because they help promote fetal growth and development.
Research has also found that full-fat dairy products, such as milk or yogurt, can be helpful when trying to conceive. Evidence shows that dairy (and the calcium in it) lowers the risk of ovulatory infertility, when the body doesn’t produce or release eggs regularly.
Foods to Limit or Avoid
Just as there are foods you should eat more of when trying to conceive, there are also foods to avoid during pregnancy and when you’re planning to become pregnant. Limit your intake of these foods when trying to conceive:
- Excess caffeine
- Fish containing high levels of mercury
- Simple carbs, such as sugary breakfast cereals or sugar-sweetened drinks
- Ultra-processed foods, such as packaged sweets, candy, chips, instant soups and processed meats like hot dogs or bologna
- Undercooked or raw foods
Nutrition Tips for Optimal Fertility
Balanced Meal Planning
Have a difficult time planning meals? Simplify the process by thinking in terms of three.
In each meal, you need:
- Healthy carbs (fruits, vegetables or whole grains)
- Lean protein (chicken, turkey, fish, shrimp, eggs or tofu)
- Good fats (like those found in nuts, seeds, avocado, fatty fish and olives)
Once you have those basics in place, enhance your meal by adding in fertility-boosters, such as a sprinkling of full-fat cheese and more fruits and veggies. The more nutrients, the better.
Hydration
It’s also important to stay hydrated when you’re trying to conceive since water helps the reproductive organs work well. Don’t wait until you’re thirsty to drink. Instead, sip water regularly throughout the day.
There’s no one-size-fits-all water requirement, so the best way to make sure you’re staying hydrated is to keep an eye on your urine. Pale yellow or clear urine shows you’re hydrated; darker urine can mean you need to drink more water.
Supplements
In most cases, it’s best to get essential nutrients through the foods you eat, rather than supplements. Because some nutrients needed during pregnancy, such as folic acid and choline, can be difficult to get enough of in a normal diet, a medical provider may recommend you begin taking a prenatal vitamin as you try to conceive.
Talk with your provider about what supplements, if any, are best for your health and the health of your future baby.
Pregnancy & Childbirth Care at University Health
When you’re planning for a new addition to your family, a women’s health provider can help guide your journey. Talk with your provider about your plans, your health and wellness, and how to prepare your body to conceive.
Your provider can offer personalized guidance and suggestions on what to eat, what to avoid, and whether you or your partner would benefit from supplements. Need a provider you can trust? Find a University Health provider here.
