Top 30 Foods You Should Eat To Boost Your Fertility

Physician Kelly Leow Optimise your diet for better fertility In general, a myriad of reasons can affect fertility, ranging from age to other reproductive issues. While many of these factors are out of our control, one key factor that we can control is our diet and lifestyle. In a study conducted in the United States of America (USA), participants who have followed a combination of five or more low-risk lifestyle factors, including diet, physical activity and weight management have shown to significantly reduce ovulatory disorder infertility [1]. While there is no specific food or fertility diet that can miraculously guarantee conception, eating a nutritious and well-balanced diet will definitely improve your overall well-being and in turn, boost your reproductive health. In this article, we will list the top 30 foods that you can incorporate into your fertility diet. Everyday food that can boost fertility for both male and female Walnuts Walnuts are a great source of alpha-linolenic acid, a type of Omega-3 polyunsaturated fatty acid (PUFA) in plants. For males, Omega-3 PUFAs are crucial for sperm maturation and membrane function, while for females, they have been shown to have a positive impact on fertility, potentially via improving oocyte quality and embryo implantation. Walnuts are also rich in magnesium, which is necessary for the production of progesterone and maintaining a good blood supply to the womb, both of which helps prepare the womb for pregnancy. How to eat: You can choose to take a handful of walnuts as a snack or add them to your salads, chicken, or oatmeal as a nutritional crunch. Eggs Eggs, especially the egg yolks, are loaded with many essential nutrients such as iron, calcium, zinc, Vitamin B6, folate, Vitamin B12 and Vitamin A. Eggs from pasture-raised chickens are also packed with fertility-boosting Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which studies have shown to potentially prolong certain reproductive functions into advanced maternal age [2]. How to eat: You can choose to eat eggs in many different ways: hard-boiled, soft-boiled, scrambled, poached etc., but remember to eat the whole egg with the yolk included. Pomegranates Rich in antioxidants, pomegranates have shown to be beneficial to both female and male fertility. For females, antioxidants can stimulate the uterus by improving blood flow to the womb as well as promote healthy uterine lining for implantation. As for males, antioxidants can improve sperm quality. Pomegranates are also rich in important vitamins such as Vitamin C and E, and folic acid, all of which are beneficial when trying to conceive. How to eat: You can eat the pomegranate seeds as a healthy snack, or even drink pomegranate juice. Ideally, take ½ to 1 cup of pomegranate juice occasionally. Take note that pomegranates may interact with certain medications, like blood thinners, so consult your doctor or physician first before incorporating it into your diet. Citrus fruits (Oranges, Grapefruits) Citrus fruits are a great source of Vitamin C, which can help boost fertility and hormone levels in females, as well as improve males’ sperm count and quality. Grapefruits and oranges also contain polyamine putrescine, which has been associated with the potential to improve egg and semen health. How to eat: Enjoy orange slices on their own, or you can incorporate citrus fruit juices into your smoothies. Take caution that grapefruit juice can interact with certain medications, so speak to your doctor to check whether grapefruit juice is suitable for you. Pomelo Pomelos are rich in Vitamin C, which not only helps boost the immune system but also helps in boosting fertility and hormone levels. Vitamin C also enhances sperm count, sperm motility and sperm quality, which in turn ensures higher chances of conception. Pomelos are also packed with other fertility-boosting nutrients such as potassium, calcium and Vitamin B, which can help regulate ovulation and create a favourable environment for the ovulating eggs. How to eat: You can simply enjoy pomelos as a fruit snack. Pineapple Pineapples are a great source of Vitamin C. A 1 cup serving of pineapples will provide 46% of your daily recommended Vitamin C levels. Low Vitamin C levels have been associated with Polycystic Ovary Syndrome (PCOS), and so it is vital to reach your daily recommended intake of Vitamin C. Pineapples also contain the natural enzyme bromelain, which has anti-inflammatory effects. Inflammation may impede fertility, and chronic inflammation can even encourage the body to suppress ovulation. Taking bromelain can encourage the immune system to deviate from an inflammatory state. How to eat: Opt for fresh pineapples whenever possible, as most of the bromelain is destroyed in canned pineapples due to the heat in the canning process. You can choose to eat it fresh or even grilled. Take note not to over-consume pineapples, as they can lead to increased uterine contractions. Blueberries Blueberries are not only high in Vitamin C and folic acid, both of which are essential fertility boosting nutrients, they are also packed with antioxidants. Antioxidants help in reducing damage to reproductive cells that are caused by environmental toxins and “free radicals”, thereby ensuring reproductive cells are healthy and functioning normally to boost fertility. How to eat: You can just take a handful of blueberries to enjoy as a snack, or add them to your salads, smoothies, or yoghurt. Sunflower seeds Roasted, unsalted sunflower seeds are packed with Vitamin E, which have been shown to help boost sperm count and motility. Sunflower seeds are also loaded with Omega-6 fatty acids and a small amount of Omega-3 fatty acids, which are known to impact fertility positively. Additionally, they are packed with other fertility-boosting nutrients such as zinc, folate and selenium. How to eat: You can take sunflower seeds as a snack, or add them to your food for additional flavour and crunch. Mature cheeses Mature cheeses, such as aged cheddar and parmesan are high in polyamines, which play an important role in our reproductive system. They are specifically high in polyamine putrescine, which may help improve sperm health and egg health, particularly in females