A healthy diet can increase the chances of ovulation and improve your fertility.
Fertility experts recommend to those who are trying to conceive to follow a healthy diet and cut down on processed food and additives, avoid alcohol, tobacco as much as possible.
Consuming the right food can increase the chances of healthy ovulation, support a healthy pregnancy but most of all improve fertility.
Women who consume more fast food and less fresh fruit, take longer to get pregnant and are less likely to conceive within a year, a recent study has suggested. Researchers found that in women with the lowest intake of fruit, the risk of infertility increased from 8% to 12% and in those who ate fast food four or more times a week, the risk rose to 16%.
The positive news of this study is that women who made small changes to their diet should be able to conceive earlier which could be helpful for women who are less fertile for reasons such as age, genetics or other medical reasons.
Boost your fertility with these superfoods.
Find the ten top foods which could help boost your fertility.
1. Beans lentils and pulses provide an excellent source of fibre, protein and other nutrients vital to fertility
2. Avocados and bananas are packed with minerals, vitamins, essential fats, protein, carbohydrate, fibre and are a fantastic source of vitamin E; which can improve endometrial lining (lining of the uterus) and could as well help with embryo implantation which is how a fertilised egg develops into a pregnancy. Avocados are also an excellent source of folate so are an important fertility food and also great during pregnancy as consuming foods high in folate as well as taking a folic acid supplement can help prevent spina bifida.
3. Berries, citrus and dried fruits like dates, figs and raisins are an important addition to the diet during preconception. High zinc fruits include avocados, apricots, prunes, pomegranates, dried figs, blackberries, durian, raisins, raspberries, and guavas.
4.Eggs are rich in choline, which can have positive effects on foetal development that may have a long-lasting influence into adult life, according to a study at Cornel University. Eggs are also rich in many different vitamins and minerals as well as essential fats and are an excellent source of protein.
5. Fibre-rich foods such as amaranth, brown rice, buckwheat, millet, oats, pulses, quinoa, rye, spelt and teff must be consumed at least once a day. Only whole grains should be consumed as refined products lack vital nutrients.
6. Green leafy vegetables and other vegetables of all rainbow colours should be consumed every day. Dark-coloured vegetables and fruits are important antioxidants. Whereas red and orange vegetables and fruits such as sweet potatoes, squash, carrots, pumpkins, cantaloupes, apricots, peaches and mangoes contain significant amounts of vitamin A; beta-carotene and retinoids.
7. Maca is high in antioxidants and nutrients, such as vitamin C, copper and iron and can help to balance the hormones, increase eggs and sperm health and increase sperm count, while also being a tonic for the endocrine system. Maca is related to broccoli, cauliflower and kale. The root, which is the edible part of the vegetable, looks similar to a cross between a parsnip and a radish with green leaf tops.
8. Nuts and seeds are important to the daily diet if you are looking to improve your fertility, especially almonds and walnuts and chia, hemp, flax, pumpkin, sesame and sunflower seeds.
9. Oily fish and organ meats should be consumed at least once or twice a week. Oily fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids and a good source of vitamin D, protein, B vitamin and selenium.
10. Raw fresh juices especially apricot, banana, papaya, red grape, lemon, carrot, beetroot, orange, tomato and spinach is like drinking a natural vitamin filled with living enzymes, essential minerals, antioxidants, and natural antibiotics, which are vital for optimal health. Boxed juices are usually pasteurized which means they are heated and processed, which can kill vitamins and minerals.
Our preconception nutrition and diet advice can go a long way to helping you to improve your fertility over the course of 6-12 months. However, if you have been trying to conceive for one year with no success, we would recommend undertaking fertility investigations to be sure there are no underlying health reasons as to why you are not conceiving.