Fertility in women is known to be affected by several factors such as age, weight, underlying health conditions, physical activity, etc. Over the years, more evidence has been gathered to support the idea of natural fertility booster foods for women leading researchers to think that sticking to certain diets and supplementation can increase the chances of conception in women.
How can certain foods increase fertility?
In a recent Harvard review, researchers examined several past studies on the impact of diet on fertility, which revealed some promising finds relating to fertility foods for women. The review found that for women who were trying to conceive without using any assistive reproductive technology, the following nutrients were associated with an increase in fertility:
- Folic acid
- Omega-3 fatty acids
- Vitamin B12
- A balanced diet (Mediterranean diet)
The review also found that vitamin D, antioxidants, soy, and dairy products have little effect on fertility. On the other hand, diets rich in saturated fats or trans fat were negatively associated with fertility increases. Finally, as once thought, soy and dairy products are not detrimental to fertility as they improve the chances of conception in women undergoing infertility treatment because of plant-based estrogens called isoflavones.
Foods rich in fertility increasing nutrients
- Foods rich in folic acid
Folic acid is a manufactured version of Vitamin B9 that occurs as folate. It can be taken as supplements or by consuming foods fortified with folic acid. Natural foods rich in folate include spinach, lentils, beans, broccoli, beef liver, asparagus, beets, and walnuts.
- Foods rich in Omega-3 fatty acids
The most abundant sources of omega-3 fatty acids are oily fish such as tuna, sardines, cod, and salmon. Seafood is abundant in proteins and several vitamins and minerals, and omega-3 fatty acids. However, there are also concerns over the mercury and other heavy metal levels in these fish. According to the FDA, 2-3 servings of the “Best Choices” of fish a week suffices.
- Foods rich in vitamin B12
Vitamin B12 is abundantly found in meats, beef liver, seafood, poultry, eggs, and dairy products. It is also added to fortified cereals as there are no plant sources with any reasonable amounts of the vitamin.
- Mediterranean Diet
At the core of the Mediterranean diet is a healthy balance of monosaturated fats from sources such as olive oil, nuts with whole grains, fruits, vegetables, legumes, and spices. The healthy fats in the diet help absorb many of the essential vitamins that are fat soluble. Women should supplement this diet with seafood, lean meats, eggs, cheese, milk, and other dairy products. Fishes are a preferred protein source than red meats in this diet that involves a mix of natural fertility foods for getting pregnant.
Conclusion
To increase fertility with food, women will have to go on a diet that is rich in monosaturated fats, lean meats, seafood, fruits, and vegetables that are rich in folic acid and soy products. This will have to be done in tandem with cutting out trans fats and high glycemic carbohydrates that reduce fertility.