REPRODUCTIVE DIET: Foods to Eat to Boost Fertility in Couples By Maimuna Katuka Aliyu,

When planning to conceive, couples often focus on what they eat. Although choosing foods based on mood or preference is common, certain dietary considerations become essential when aiming to have a baby.

Doctors frequently recommend specific foods and advise against others to ensure both the mother’s and baby’s health, reducing the risk of complications or miscarriage.

Fertility refers to the ability of couples to conceive. For those trying to have a child, adjusting the diet is crucial in preparing the body for pregnancy. Research suggests that diets rich in whole grains, vegetables, fruits, and fish can significantly improve fertility, particularly in women.

Moreover, these foods can contribute to a healthy start in pregnancy, which is why doctors generally recommend maintaining a nutritious diet during this period.

Conceiving a baby can take time. While 30% of couples get pregnant in the first month of trying, some may still be trying after a year. Although no diet can resolve underlying medical issues affecting fertility, certain foods can support the reproductive system better than others.

These foods are rich in antioxidants and nutrients that enhance ovulation or improve sperm quality and quantity. Since infertility issues can equally involve male partners, it’s advisable for both partners to adopt a fertility-friendly diet.

Protein-Rich Foods

Lean meats like chicken, turkey, pork, and beef (trimmed of excess fat) are excellent sources of protein, zinc, and iron—vital nutrients for a healthy pregnancy. Additionally, cold-water fish such as salmon, canned light tuna, and sardines are rich in DHA and omega-3 fatty acids, which support the development of the baby’s nervous system and reduce the risk of premature birth.

These fish can be included in a fertility diet a few times a week without worrying about mercury levels. However, it is best to avoid fish known for higher mercury content, such as shark, swordfish, tilefish, and king mackerel.

Fertility-Boosting Foods

While no specific food guarantees pregnancy, ensuring a healthy diet can support fertility. Below are some foods that are beneficial:

– Fruits and Vegetables: Packed with essential vitamins and antioxidants, these are a staple for a fertility-friendly diet.
– Healthy Fats: Incorporating fats from sources like avocados, nuts, and olive oil can improve fertility.
– Complex Carbs: Whole grains such as brown rice, quinoa, and whole wheat bread help maintain steady blood sugar levels, which is crucial for reproductive health.
– Eggs: A potent source of protein and choline, eggs are essential for brain development in babies and should be included in a fertility diet.
– Plant Proteins: Beans, nuts, seeds, and tofu are excellent sources of protein and healthy fats. Studies have shown that plant-based proteins can reduce the risk of ovulatory disorders, especially when they make up 5% of your total calorie intake.
– Dairy: Full-fat dairy products like whole milk and yogurt are linked to higher fertility rates, while low-fat dairy options have been associated with an increased risk of ovulatory infertility.
– Walnuts: These nuts are high in omega-3 fatty acids and magnesium, which support brain development and reduce the risk of neurologic problems in the baby.

Lifestyle Factors for Fertility

– Physical Activity: Regular exercise is beneficial for both male and female fertility, especially for those dealing with obesity. Consult with a healthcare professional to determine the most suitable types of exercise.
– Stress Management: Trying to conceive can be stressful, and stress can affect menstrual cycles and fertility. It may be helpful to talk with a mental health professional if stress or anxiety about conceiving is overwhelming.

Foods to Avoid

A healthy fertility diet isn’t just about what you eat; it’s also about what you avoid. Here are some foods that might negatively impact fertility:

– Added Sugar: Found in sugary beverages, baked goods, and ultra-processed carbs, added sugars can disrupt hormonal balance.
– Red and Processed Meats: These meats, especially those high in saturated fats, can adversely affect fertility.
– Caffeine: Excessive caffeine intake has been linked to fertility issues.
– Alcohol: Drinking alcohol can reduce fertility and should be limited or avoided when trying to conceive.

Incorporating fertility-boosting foods into your diet is a delicious and effective way to support reproductive health and increase your chances of conception. By focusing on nutrient-dense foods like leafy greens, berries, fatty fish, and whole grains, couples can create a strong foundation for a healthy pregnancy.

Additionally, staying hydrated, limiting processed foods, and managing stress can contribute to a fertility-friendly lifestyle. While no single food or diet can guarantee pregnancy, making informed dietary choices is a powerful tool in your reproductive journey. Nourish your body, nourish your fertility, and take the first step towards a healthier, happier you!