Fertility-Friendly Foods You Should Start Eating Now

Fertility-Friendly Foods You Should Start Eating Now

Nothing makes you happier than the thought of one day giving birth to a beautiful, healthy baby. But your happiness quotient might just increase when you learn that one way to help you reach that goal is eating plenty of delicious, nutritious food. 

Your body needs certain nutrients in order to optimize your hormones so your menstrual cycles are regular and so you produce a healthy, viable egg each month. Although supplements are helpful, too, the best way to get the nutrition you need for optimal fertility is through the foods you eat.

Peter L. Chang, MD, is a fertility expert at Noble Fertility Center in Manhattan’s Murray Hill neighborhood in New York City who wants to help you learn more about nourishing your body so you can nourish a baby. Although our team provides infertility treatments, we hope that you and your partner never need them.

To that end, we’ve assembled this guide that helps you understand the relationship between what you eat and improved fertility. Happy cooking!

A healthy body is a fertile body

The healthier you are, the more likely you’ll conceive without the assistance of a fertility doctor. However, even healthy women may have structural issues that could prevent them from easily becoming pregnant, so if you have trouble conceiving, don’t blame yourself.

In your diet, concentrate on whole foods and banish sugar, trans fats, and chemicals from your plate to boost your fertility and also your health. You’re more likely to get pregnant within a few menstrual cycles if both partners are at a healthy, stable weight. Being overweight or underweight negatively affects fertility.

Load up with fresh produce

When you’re shopping for the week, avoid the inner aisles that are filled with processed foods. Train your cart to the outer aisles, where all of the fresh foods are kept in refrigerated display cases. 

Vegetables should take up half of your plate — yes, even at breakfast! Experiment with recipes from around the world that are heavy on plant foods so you experience a wide variety of flavors, textures, and colors. Great choices for fertility are:

Also trade in sugary desserts for delicious, natural fruits, such as watermelon, cherries, and berries.

Fruits and vegetables such as asparagus and watermelon help your body make glutathione, which your body needs to produce healthy eggs. Some leafy greens, like kale, contain phytochemicals that boost fertility. 

Indulge in healthy fat

Good fats, luckily, don’t make you fat. In fact, your cells are made of fat, and so is your brain. You need lots of healthy fats in your diet to optimize your fertility. Some great choices include:

Buy organic whenever possible to minimize your exposure to chemicals. If you’re lactose intolerant, try organic yogurt or cheeses made from goat’s milk or sheep’s milk instead of cow’s milk.

Go fishing

Low-mercury fish and seafood are excellent fertility foods. Look for smaller fish, such as sardines and salmon, rather than large fish such as tuna and swordfish. The larger fish grow, the more likely they are to be contaminated with mercury. 

Add fish and seafood into your diet a few times a week to reap the benefit of the healthy omega-3 fatty acids they contain. Good choices include:

Seafood is also good for your cardiovascular health.

Pack in more protein

Ideally, you should have a variety of both plant-based and animal-based proteins in your diet so you get important nutrients such as B vitamins and iron. Avoid factory-farmed meats and poultry, which can have unhealthy types of fat and lower nutrition. Choose:

If you must eat factory-farmed meats, choose lean cuts and be sure to remove the fat.

Make your carbs complex

You need some carbohydrates, too, but stay away from refined white flour. Choose complex carbohydrates that don’t spike your blood sugar and are filled with nutrients — enjoy yams, sweet potatoes, and whole grains.

In addition to a rich, healthy diet, start taking 400 micrograms (mcg) of folic acid each day to help with fetal development.

Learn more about how to optimize your fertility and increase your odds of a healthy successful pregnancy by contacting Noble Fertility Center today by phone or via our online booking form. If you’re not quite ready to have a baby yet but want to produce fertile and healthy eggs for egg freezing, we can help you with that, too.

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