Eating a healthy and balanced diet can help increase fertility and improve the chances of getting pregnant. Here are some foods to consider adding to your diet:
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Dairy: Milk, yogurt, and cheese are good sources of calcium, which is important for reproductive health.
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Lean animal protein: Protein from lean animal sources like chicken, turkey, and fish can help improve fertility.
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Fruits and vegetables: Whole grains, vegetables, fruit, and fish are associated with improved fertility. Eating at least 5 portions of different fruits and vegetables each day is recommended.
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Antioxidants: Foods rich in antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.
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Healthy fats: Omega-3 fatty acids found in fish like salmon, anchovies, sardines, and herring may help regulate key ovulation-inducing hormones and increase blood flow to the reproductive organs. Extra virgin olive oil is also a good source of healthy fats.
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Protein from vegetable sources: A study showed that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased. Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish.
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Whole grains: Base meals on higher fiber starchy foods like potatoes, bread, rice, or pasta.
It is also important to avoid foods high in trans fats, refined carbs, and processed foods high in saturated fat. Limiting caffeine intake and avoiding alcohol is also recommended.
