If you are thinking about starting a family or maybe having another baby, as you get older you know the chance of infertility increases.
If you are in the 18-26 age range the rate of infertility is estimated at only 8 %, for women 27-34 it climbs to 14%, and if you are 35 or older it increases to 18%.
Keeping your hormones regulated and reproductive system nourished is key. But, you may not have realized that there are certain foods you can eat to increase fertility. One of the most powerful changes you can make to increase the chance of conception is by changing the way you eat.
Foods to Increase Fertility: What to Eat and What to Avoid
Research proves saying goodbye to some foods and hello to others may increase your chances of healthy ovulation and boost your chance of getting pregnant.
Here are few simple ways to change your eating habits to increase fertility:
- Avoid large quantities of sugary foods and caffeine.
- Eat foods high in protein, leafy veggies and carbohydrates that are low on the glycemic index.
- Eat iron-rich foods.
- Avoid fried foods and fast foods.
- No soy – have been shown to contain estrogen mimicking properties.
Can fatty foods boost fertility? You heard that right! To incorporate healthy fats in your diet, try:
- Whole fat and raw organic dairy products such as yogurt, butter and cheese. Both yogurt and kefir have beneficial bacteria to help fight off pathogens in your gut that could decrease your odds of conceiving.
- Coconut oil is one of the best fertility foods you can eat. It’s stable statured fat, that’s used for energy by the body, and it tastes great.
- Omega 3 fatty acids! Get them in your diet… fermented cod liver oil, flax seed oil, primrose oil, fresh seeds, nuts, avocados and wild caught salmon (or cold water fish). Nuts that have the highest amount of omegas 3’s: Walnuts, flax seeds, hemp seeds and chia seeds.
- Maca – helps support hormonal balance
- Spirulina – highest quality protein helps cells rapidly renew
Increase Your Vitamin and Mineral Intake – both partners should include a multivitamin made from whole foods to make sure they are getting enough vital nutrients necessary to main hormonal balance and create healthy eggs and sperm. Antioxidants neutralize free radicals and will help protect the egg and sperm.
Mix in Some Superfoods –incorporate these superfoods in your diet whether it be in a smoothie or mixed into some morning oats…
Grass Fed Meats for omega 3, iron, B12 and protein. These meats have no antibiotics and added hormones unlike regular grocery store factory raised meats that may have GMO corn in them to fatten them up. GMO foods have been linked to infertility.
Liver: It may not be for you…but it is one the most nutrient dense food on the planet. Loaded with fat-soluble vitamins that are crucial for reproductive health. Great source of iron, B12, protein, zinc and folate.
Dark Leafy vegetables such as spinach, swiss chard, kale and collards – good for iron, folic acid, B6 and vitamin E. These vitamins are essential to healthy fertility.
Lentils and Beans – great sources of iron (lentils rank 2nd highest source of iron of all foods and second heist source of folic acids.
Start adding these foods packed with fertility boosting nutrients to your shopping list if you are ready to grow your family!