Learn what to eat and why for preconception and optimal reproductive health.
Although the magic spell that improves fertility for men and women unfortunately doesn’t exist, with the advancements in modern medicine we have been able to boost fertility, medically. We now know the profound impact of dietary and lifestyle factors on reproductive health, regular menstrual cycles, and improved sperm quality.
Let’s focus on dietary factors. Nourishing food is crucial for optimal body performance, and while all body systems are interconnected, we can specifically address the reproductive system to highlight key nutrition tips. We’ve identified certain nutrients that significantly impact reproductive health and will discuss which foods are rich in these nutrients to incorporate into your daily diet.
This blog will cover what are these fertility-friendly micronutrients and where can we find them.
Like macronutrients, micronutrients (vitamins and minerals) are essential to many processes in our body’s functioning. When we are deficient or low, we can experience symptoms that are a direct impact of a system unable to perform without the nutrient.
So what are these fertility-friendly micronutrients?
Folate: Vitamin B9, or folic acid, is essential to a healthy reproductive system, from preconception through postpartum. When it comes specifically to fertility, folate’s vital role in DNA synthesis and repair, a critical part of the cell cycle, affects egg development. Proper folate levels are also associated with higher quality oocytes, or egg cells. To learn more, check out our in-depth post on Folate.
- Food sources high in folate: Leafy greens (spinach, kale), citrus fruits, beans, and fortified grains. Keep these foods in rotation for your fruit, vegetable and grain needs.
Iron: Iron is most known for its role in transporting oxygen via hemoglobin around the body. Like most organs, our reproductive organs are no different and need an adequate oxygen supply. Because iron is easily lost during menstruation, many women may experience iron deficiency, which can then lead to irregular menstruation and lack of ovulation impacting fertility.
- Food sources high in iron: Red meat, poultry, beans, lentils, and fortified cereals. Keep these foods in rotation for your protein and grain needs.
Omega-3 Fatty Acids & Other Healthy Fats: Healthy fats, especially omega-3s, play a vital role in hormone production and regulation, impacting ovulation and menstruation. These fats can improve egg quality, reduce inflammation in reproductive organs, and support a healthy uterine lining for the successful implantation of fertilized eggs.
- Foods high in omega-3s and other healthy fats: Oily fish (salmon, mackerel), flaxseeds, chia seeds, avocado, olive oil and walnuts. Include these foods in your healthy fat at meals, and protein.
Antioxidants such as Beta-Carotene, vitamin C, vitamin E, CoQ10, and Selenium: All of these play a protective role. Antioxidants protect the body from oxidative stress caused by free radicals. In fertility, antioxidants protect egg and sperm cells, help maintain hormonal balance, and protect the uterine lining.
- Foods high in antioxidants: Berries, nuts, seeds, citrus fruits, carrots, peppers, and green vegetables.
Vitamin D: A fat-soluble vitamin that is involved in the production and regulation of estrogen and progesterone, two main reproductive hormones essential to menstruation and ovulation. Adequate Vitamin D levels have also been associated with a strong uterine lining for implantation, improved egg quality and ovarian reserve, and a higher success rate with IVF. And like healthy fats and antioxidants, vitamin D has an anti-inflammatory effect that protects against oxidative stress and creates a healthier environment for conception and pregnancy.
- Main sources for vitamin D: 1) Sunshine! Spend time outdoors in the sun, exposing your arms and legs. No more than 10 minutes without sunscreen. 2) Foods such as fatty fish (like salmon, mackerel, and sardines), fortified dairy products, egg yolks, and fortified cereals. 3) Most people can benefit from taking a vitamin D supplement. It’s recommended to have your levels checked, and if inadequate, include a daily supplement.
Zinc: A mineral known for its role in the synthesis, storage, and release of hormones including the hormones associated with ovulation, menstruation, and for men testosterone. Similar to folate, zinc also is crucial to DNA synthesis and cell division.
- Foods high in zinc: Red meat, poultry, seafood (especially oysters), and dairy products. Plant sources such as beans, nuts, seeds, whole grains, and fortified cereals also contain zinc however they are less bioavailable.
*Important reminder: Use the structure of the balanced meal to help you find a place for these nutrient-rich foods in your meal. Balanced meals include plants (fruits and/or vegetables), whole grains or starchy vegetables, lean protein, healthy fat (omega-3 fats), and a calcium source.
It’s important to stress that a diet and lifestyle that focuses on whole health is the main objective of fertility. In addition to keeping these nutrients top of mind when building your meals for fertility, focus on maintaining a healthy body weight for you, managing stress, staying active, and drinking sufficient water.
Incorporating fertility-boosting foods into your diet is a natural and effective way to enhance reproductive health. Remember, a balanced diet rich in essential nutrients can make a significant difference in your fertility journey but is only one piece of the puzzle.
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