As a health coach, I sometimes work with clients who are trying to conceive. As someone who didn’t get pregnant “naturally” because I am in a same-sex relationship, this topic is near and dear to me because I understand how emotional and overwhelming the TTC journey can be. If you’ve also been through it, you likely understand the feeling.
Because the process can feel daunting, I tend to start with some basics with my clients, namely nutrition. As we begin to work together, I typically ask for a three-day food diary to get a sense of what they’re eating. Then I may offer suggestions so that they can optimize their nutrition with fertility-boosting foods. I’d love to share these tips with you today and if you’re interested in learning more for yourself, I am taking on new clients for 2023. Feel free to book a consultation with me here.
Top Fertility Boosting Foods
Fruits & Veggies
My first suggestion is basic but essential. We all know we should be eating fruits and vegetables regularly, but this is especially true when we’re talking about fertility. I always recommend looking at ways you can incorporate more fruits and vegetables throughout your day because they are rich in antioxidants and other nutrients that can improve reproductive health. It’s also a good way to “crowd out” other less nutritious food by filling up on veggies in lieu of chips or other refined carbs. Whenever possible, opt for organic produce, especially if they are local and seasonal ones recently picked, versus conventional produce grown with chemicals and often grown and picked thousands of miles away. Local and organic produce has more vitality and life force in it.
Folate
One of the key nutrients for fertility is folate, a B-vitamin found in leafy green vegetables, citrus fruits, eggs, and legumes. Getting enough folate can help regulate your menstrual cycle and improve the quality of your eggs. It can also help reduce the risk of birth defects in a developing baby.
Recipes to try:
Bonberi’s Cream of Broccoli Soup
Citrus Salad with Fennel & Avocado
Healthy Fats
Include healthy fats in your diet, such as those found in avocados, olive oil, nuts, and seeds. These can help support hormone production and help to regulate a person’s menstrual cycle. They can also help to improve the quality of a person’s eggs and increase the chances of successful implantation.
Recipes to try:
Walnut-Rosemary Crusted Salmon
Kale Salad w/ Avocado Tahini Sauce
Easy Seed Crackers with Everything Bagel Seasoning
Protein
Get enough high-quality protein, which is essential for healthy hormone production and ovulation in women. Good sources of protein include lean meats, fish, eggs, and legumes. Whenever possible, opt for organic and grass-fed or wild-caught animal sources.
Recipes to try:
Ground Turkey Skillet with Zucchini, Corn, Black Beans, and Tomato
Salmon Rice Bowl With Green Curry Creamed Spinach
Grass-Fed Beef Meatballs with Zucchini Noodles
Iron
Iron is another nutrient that is important for fertility. It helps to transport oxygen to the cells and is essential for the production of healthy red blood cells. Good sources of iron include red meat, poultry, and seafood. Vegetarian sources of iron include leafy green vegetables, beans, and lentils.
Recipes to try:
Mediterranean Garlic and Herb Crusted Roasted Sardines
Mixed Bean Salad with Tomato Vinaigrette
Zinc
If you want to optimize your fertility, be sure you’re getting enough zinc, which is found in foods like oysters, pumpkin seeds, and beef. Zinc is crucial for reproductive health in both men and women. It plays a role in hormone production and supports healthy estrogen and progesterone levels, sperm production and motility, and ovulation.
Recipes to try:
Chickpea Salad Niçoise with Dairy-Free Lemon Dijon Dressing
water
Stay hydrated by drinking plenty of water (ideally filtered whenever possible), which can help improve the quality and quantity of cervical mucus, support healthy ovulation and improve overall reproductive health. In addition to drinking water straight, there are also plenty of ways to eat your water by way of hydrating foods.
Recipes to try:
Chilled Lemon-Dill Cucumber Noodles
Skip the processed food
Lastly, perhaps the most important tip is to avoid processed and refined foods. If it comes in a package, be judicious about scanning the ingredients. Oftentimes, processed food contains additives and preservatives that can interfere with fertility. When in doubt, look for single-ingredient foods.
Remember, everyone is different and what works for one person may not work for another. It’s always best to talk to your doctor before making any significant changes to your diet. This post is not intended to be medical advice. I just know how vulnerable to experience can be and hope that by providing these delicious recipes, you’ll be able to incportare some of these incredible nutrients into your day.
Top photo by Samee Anderson on Unsplash.
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