Are you looking for foods to increase fertility in you or your partner? The benefits of food are not only limited to helping overcome diabetes, hypertension, heart diseases or liver problems. It also provides the reproductive system a helpful jump start into improving your fertility.
As always, there are the good guys and the bad guys – those fertility-enhancing foods that you should eat more of, and those that you should avoid. So how can you tell which ones are best and which ones are an absolute no-no? You can check out the list of 14 best foods and supplements to increase fertility in men and women.
Table of Contents
Best Foods To Increase Fertility In Men & Women – Vegetarian
Dairy
Milk and other related products have long been known to strengthen bones, but it also helps in improving fertility. Take caution in choosing dairy products though – you might end up consuming more than is good for you. Stick to low-fat or skimmed varieties instead.
Complex carbs
Insulin resistance is a condition that can greatly affect the fertility of a woman. One way to resolve this is by consuming a diet of complex carbohydrates – pasta, starches, fiber, oats, whole grains, etc.
These complex carbs aren’t easily digested and produce a long, steady stream of insulin release as opposed to simple carbs which can spike up glucose levels in the body and end up worsening insulin resistance.
Stay away from highly refined food products and baked goods, sodas, and sweets that give you short bursts of energy – and choose healthful ones instead.
Berries
All types of berries are packed with beneficial antioxidants that help your body eliminate harmful toxins. Because of this, they’re berry, berry good for fertility as well.
Caffeine
While many experts still remain conflicted about the effects of caffeine to a woman of reproductive age, it is best to completely abstain from caffeine altogether. Caffeine slows down blood circulation, causing a sluggish flow of blood to the organs.
This compromised state may result in the reproductive system organs – such as the uterus, the ovaries, and the fallopian tubes – to become improperly nourished. With incomplete nourishment, ovulatory functions are compromised.
Trans-fats
Trans-fats comprise the bulk of your beloved burger and fries, potato chips and snacks, donuts, and sodas. They may sound yummy – but only if you want to consume food and contraceptive at the same time. Research studies have shown that the more trans-fats in a woman’s diet, the more likely she will develop anovulatory infertility.
These are otherwise known as hydrogenated or partially hydrogenated oils, and can be found in most highly processed and refined foods. Fast-food centers also use trans-fats to cook their meals in because of its long shelf life. Fats are essential to our bodies, but care should be taken in choosing which kinds of fats are best.
Those which are categorized as mono or polyunsaturated fats are most ideal – they can be found in sources such as canola oil, flaxseed oil, olive oil, nuts and avocados.
Folate
Folic acid is top of the list of prenatal and preconception supplements recommended to women. This B vitamin promotes fertility, a healthy pregnancy, and has been proven to play a role in preventing birth defects such as spina bifida. Folate is the naturally occurring version of folic acid. You can find it in asparagus, spinach, broccoli, cauliflower, and lentils; amongst others.
Vitamin E
Vitamin E boosts fertility for both men and women. Taking between 500 and 1500 IU daily in the months before conception (that means you should start before you try to get pregnant!) has been shown to reduce the risk of birth defects in couples who already had children with these problems. Where do you find vitamin E? Wheat germ oil is a great source. Sun flower seeds, almonds, dried basil and oregano, and dried apricots are some others you could try.
Calcium and magnesium
Both calcium and magnesium are important minerals that not only swing the odds of conceiving in your favor, but also promote a healthy pregnancy and help the body sustain your growing fetus. Calcium can be found in alfafa, red clover, parsley and water cress (these also contain magnesium!).
Dairy also increases your calcium intake. Magnesium can additionally be found in nuts and soy products, as well as many fruits. Avocados, apricots, and bananas are all examples. Peas and beans are another worthwhile addition to a magnesium-rich diet.
Herbs
Herbs play a particular role as fertility promoters. Herbal sources of vitamins and minerals are not typically those that naturally occur in someone’s diet, so knowing which herbs are helpful for men and women who are trying to conceive is really helpful. The foods we mentioned above might already be part of your normal eating habits; these herbs are more difficult to seek out. Yet, they can prove to be an enormous help. What are these herbs?
Nettle leaves
Nettle leaves are my favorite fertility promoters. You can incorporate them into your diet (think pancakes with nettle leaves baked in and cheese on top, for instance), or use them as a tea or an infusion. Drinking nettle-leaf tea for a few months preconception, every day, boosts your vitamin and mineral levels, aids your kidneys, and tones the uterus.
They contain vitamins A, C, D and K and also calcium, potassium, and iron. What’s not to like? Those are all very important, and particularly during pregnancy! Nettle leaves also help prevent pregnancy signs and symptoms like varicose veins, hemorrhoids and swollen ankles.
Red raspberry leaves
If you have been reading about herbal pregnancy supplements, you must have heard about the famous red raspberry leaf tea, more commonly called simply RRL tea in natural pregnancy circles.
This is another herb that has lots of goodness: lots of vitamin C, vitamin E, calcium and iron. This herb can work towards preventing anemia, can fight morning sickness and helps your milk supply when you are breastfeeding. And of course, it is also known as a fertility booster!
Best Foods To Increase Fertility In Men & Women – Non Veg
Lean animal protein
Lean animal protein is rich in proteins and iron, both of which are essential to the preconception state of women. These are important cells that help build and grow muscles, organs and improve oxygen and nutrient delivery to all parts of the body.
If you’re a vegetarian, you may opt for plant sources of proteins such as legumes, bean, and nuts. If animal is of no concern to you, then choose ones that are pure lean meat over meat slices that contain fat. This means you can bring home the pork tenderloin – but not the bacon.
Oysters
These babies are rich in zinc – essential in maintaining the quality of eggs and sperm. Increased intake of oysters have been linked to higher chances of conception. If you’re not a fan of oysters, you can still get zinc from other food sources such as beef, poultry, dairy, nuts, eggs, legumes, and whole grains.
Yams
Although no scientific studies have been conducted, the likelihood of having twins is said to increase with increased intake of yams. Since no contradictions have ever been placed, well, it doesn’t hurt to try right?
High-mercury fish
While all fish contains a certain amount of mercury in them, choose farm-raised or freshwater fish such as catfish, herring or mackerel instead. These contain low concentrations of mercury as compared to fishes such as swordfish, tuna or shark.
Mercury can be stored inside you body for a period of time, so if you’re planning on conceiving soon, you better stay away from these fishes! They have proven to affect the health of the developing fetus and can cause harmful effects.
Best Supplements To Increase Fertility In Men & Women
Building fertility naturally through foods and diet cannot be replaced or alternated. But it is not easy and convenient to add varied types of fruits and other products in your diet and follow it regularly. Here comes supplement into the play.
There are lots of herbal supplements available on the market that promises to boost and increase your fertility. I found two supplements on the market that are specially designed to promote fertility in men and women. Semenoll for men and Balanceuticals Fertility building for female are the two best supplements.
