FOOD THAT HELPS TO INCREASE FERTILITY IN WOMEN

Women’s menstrual cycle seems pretty straightforward—when they ovulate, their bodies prepare for conception , and if they don’t conceive, they get their period. But there are so many bodily functions that occur behind the scenes that are responsible for making this natural process happen, and the foods we eat can affect the level of their hormones, quality of their blood and its circulation, and how well their brain is able to send messages to the rest of our body~all things that play a role in their fertility.For example, if hormones such as estrogen or progesterone are even slightly out of whack, women menstrual cycles can be irregular or even non-existent, which can make creating a baby a bit difficult.

1:Dark leafy greens

We should all be having dark green vegetables daily, but they’re especially important when you’re trying to get pregnant. Kale, spinach, and Swiss chard contain essential prenatal nutrients like calcium, iron, and folate (which also helps protect against birth defects), not to mention tons of vital daily dietary fiber, says Williams.

2:Sweet potatoes

Sweet potatoes are “rich in beta-carotene, which is known to help boost the production of the hormone progesterone.says Becker’’

She’s an especially big fan of using sweet potato rounds in place of bread. Here’s how: Cut the sweet potato into quarter-inch rounds, toss with salt and olive oil, and roast for 20 minutes. Then top it with almond butter and berries for a sweet treat or smashed avocado for “a new kind of avocado toast,” she recommends. If you’re craving a burger, try them as replacement “buns.”

3:Salmon

Salmon is an excellent  food to have if you’re hoping to increase your fertility, thanks to it being a fantastic source of omega-3 fatty acids and DHA, which is important for babies’ brain and eye development, according to Williams. Becker also adds that it’s low in mercury (which you definitely want to avoid) and is anti-inflammatory.

The one caveat? “Make sure you opt for ‘wild’ salmon, to keep the mercury count as low as possible,” says Williams. With that said, salmon is best when it’s prepared simply. Just roast it with your favorite spices and a bit of healthy avocado or cold-pressed avocado oil. Then squeeze some lemon on it for extra benefits, Williams recommends.

4:Sardines

Another fish high in brain-boosting omega-3s that you should add to your grocery shopping list is sardines. “Research has shown that optimal levels of omega-3s are important in the management of female fertility,” says Becker.

As for how to get them? That might be a bit tougher than your good ol’ salmon. “Fresh sardines are hard to find, but I always try to order them simply grilled at my favorite Mediterranean restaurants,” Becker says. “You can also find canned wild sardines at the store. Mix them with a little paleo mayo, lemon juice, and parsley, and enjoy them with your favorite gluten-free toast.”

5:Greek yogurt

If you’re hoping for a fertility-boosting food that you can have first thing in the morning, then why not go with Greek yogurt? “It contains great calcium and vitamin D, which helps the follicles of your ovaries mature and promotes strong bones,” says Williams. “One serving is all you need to get these essential vitamins.” She suggests opting for the full-fat “plain” (as in, unsweetened) variety so that you can keep the sugar out of it.

If you make a Greek yogurt parfait, include berries, a tablespoon of unsweetened nut butter, and a few walnuts on top for the full effect.

6:Eggs

Eggs are a great source of protein, and they can also help boost your fertility. “Eggs are rich in choline, which studies have shown can have significant positive effects on fetal development,” says Becker.

The easiest way to have them is first thing in the morning. “Supercharge your breakfast with a veggie-packed omelet or an egg baked inside of half an avocado,” Becker recommends. Just make sure you avoid the egg-white omelet option and never skip the yolk, she says, since that’s “where all of the good nutrients are.”

7:Maca

Another food to add to your fertility diet is maca. “Superfoods like Peruvian maca may even boost sperm count,” says Williams.

This one might be best for your partner for that reason, but it certainly can’t help to incorporate some into both of your diets. A great way to do it is by adding it to your healthy smoothie for breakfast, along with avocado, spinach and maybe even a bit of Greek yogurt and bee pollen. Since it has a slightly bitter nature, Williams says, this is a great way to have your maca and eat it too.

8:Asparagus

Folic acid is critical for women who are trying to get pregnant and asparagus is full of it: One cup of asparagus gets you more than half of your daily recommended dose of folic acid, plus all your daily vitamin K. Asparagus also contains glutathione, an antioxidant which improves egg quality. So stock up on asparagus—and opt for fresh or frozen, if possible, since canned asparagus has a lot of sodium.

9:Watermelon

Watermelon is another good source of glutathione. It’s also known to help alleviate morning sickness, heartburn, swelling, and even third-trimester cramps, so it’s a good thing to keep on your plate even after you get pregnant. Watermelon also helps male fertility, since it contains lycopen—an antioxidant that helps sperm motility.

10:Liver

Contrary to popular belief, liver is not the “toxic organ”; rather, it is the “detoxifier.” The liver helps remove impurities from one’s system, but it does not hold on to those impurities. It can help women get pregnant because it’s an amazing source of folate (the active form of folic acid), all your B vitamins, choline, and loads of antioxidants like inositol (which has been shown to improve egg quality in women undergoing in vitro fertilization procedures). Add three ounces of liver to your diet per week, or if you can’t imagine eating liver, you can take it as a supplement in a pill form.

11:Cod liver oil

Cod liver oil is technically an oil from fish, but it’s different from regular old fish oil. Both fish oil and cod liver oil are great sources of omega-3 fatty acids; however, cod liver oil also contains vitamins A and D, which are fat soluble vitamins important to fertility and conception. If you’re suffering from a vitamin D deficiency (and many people are), reach for cod liver oil instead of fish oil. You can take cod liver oil in capsule or liquid form daily—and be sure to take an amount that delivers 2,000 IUs of vitamin D.

12: Lentils 

An oldie but a goodie, lentils are packed with folic acid and another great way to keep fatigue at bay. Lentils may also be helpful in boosting male fertility: they contain polyamine spermidine, a compound that may help sperm fertilize an egg. The benefits of eating lentils extend beyond conception—folic acid helps form the neural tube (which functions as the early brain and spine during pregnancy). To ensure your body is producing new cells that will be crucial to a healthy pregnancy, the CDC recommends women take 400 micrograms of folic acid each day. Small but mighty, these little legumes also contain high levels of fiber, potassium, and protein. 

13:Walnuts

If you want to have a fertility-friendly snack, look no further than walnuts. According to Becker, they’re another excellent source of omega-3 fats and vitamin E (which is also great for endometrial health), as well as B vitamins and protein. Williams agrees: “These powerhouse nuts are high in fiber and one of the only vegetarian foods that contain healthy omega-3s,” she says. “Not to mention magnesium, which helps increase progesterone and is known to decrease morning sickness.”

14:Berries

Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which help boost both female and male fertility. Like citrus, they’re high in folate and vitamin C, which can help with fetal development down the road. Berries are also a good source of fiber and can aid weight loss (women at a healthier weight tend to have less trouble conceiving), so aim for at least one cup a day.

Avocados

Another great way to get your daily dose of folate is through avocados. The green, skinned fruit contains vitamin K, which helps your body effectively absorb nutrients while maintaining hormonal balance. It’s also high in potassium, a key to regulating blood pressure. Okay, avocados aren’t exactly low-cal, but they’re mostly made up of monounsaturated fats (that’s the good kind), so one a day is fine. Typically it’s best to buy organic fruits and vegetables, but you can save a few bucks here since the thick skin makes it hard for pesticides to seep in, says nutritionist Kim Ross. A great way to eat it: Spread one-third of an avocado on multigrain toast and drizzle with olive oil, another known fertility booster. It contains a high concentrate of vitamin E, which is known to stabilize and protect cells from oxidative damage, a plus for women with PCOS or diabetes.

Salmon

Wild salmon is a great protein alternative to meat and poultry. The fatty fish is one of the best sources of omega-3 and DHA (Docosahexaenoic acid), which is really important for fetal brain and eye development. Overweight and obese women are particularly DHA-deficient, so it’s a good nutrient to load up on before getting pregnant. Just keep in mind, while salmon isn’t a fish with high mercury levels, there can still be trace amounts, so you should limit your intake to 12 ounces per week, Ross says.