Plan ahead with the most comprehensive grocery list to boost your fertility!
If you’re trying to conceive, increasing each partner's nutrition through whole foods can prepare for a healthy pregnancy. Research has suggested that diets high in things like whole grains, vegetables, fruit, and lean protein are associated with improved fertility.
Fertility meal plans can often be overwhelming, so we helped streamline the process by gathering a list of foods that increase fertility for optimal chances of conception.
We are happy to provide you with a foundation of things to consider--and a helpful grocery list!-- when preparing to improve various aspects of each partner's fertility.
Quick Tips for A Successful Fertility Nutrition Plan
In addition to the specific types of foods you're eating, it can also be helpful to incorporate other nutrition tips into your daily habits when trying to conceive.
Here are a few tips to get you on the right path to proper nutrition in order to prepare
for this exciting period:
Eat plenty of complex carbohydrates
To increase fertility, try to incorporate more complex carbs (those containing fiber, such as fruits, vegetables, beans, and whole grains) and limit the highly processed variety. Your body digests refined carbs (like cookies, cakes, white bread, and white rice) quickly, and turns them into blood sugar. To drive down the blood-sugar spike, the pancreas releases insulin into the bloodstream, and studies have found that high insulin levels appear to inhibit ovulation. Barely refined grains are also superb sources of fertility-friendly B vitamins, vitamin E, and fiber.
Take your vitamins
Some experts recommend taking a prenatal vitamin as soon as you start trying to conceive. Take a daily multivitamin that contains at least 400 micrograms of folic acid and 40 to 80 milligrams of iron. According to the CDC, folic acid promotes baby neural tube development, and it reduces the risk of certain birth defects of the brain and spine.
Additionally, vitamins like Vitamin C, Vitamin E, selenium, and zinc can help improve sperm motility.
Load your plate with fruits and vegetables
Eat the rainbow! One study by the Harvard School of Public Health, which comprised nearly 18,000 people, found a higher incidence of ovulatory disorders in those who consumed more trans fats, sugar from carbohydrates, and animal proteins. On the other hand, those who consumed more iron, fiber, and protein from vegetables had a higher fertility diet score.
Limit your caffeine intake
The American College of Obstetricians and Gynecologists also recommends that pregnant people limit overall caffeine intake to under 200 milligrams a day, so it might be a good idea to get in that practice now.
Consider replacing some of your daily caffeine with decaffeinated or low-caffeine beverages. While green tea--which can help boost fertility-- isn't completely caffeine-free (an 8-ounce cup of brewed green tea has between 30–50 mg of caffeine on average), it contains less than an equivalent cup of coffee or brewed black tea.
The Grocery List
Produce
Spinach
Kale
Broccoli
Sweet potatoes
Avocado
Berries
Oranges
Apples
Beets
Bell peppers
Carrots
Grapes
Pumpkin
Collard greens
Pomegranate
Whole Grains
Barley
Brown rice
Wild rice
Amaranth
Buckwheat
Farro
Whole oats
Whole wheat couscous
Whole wheat pasta
Whole grain bread
Barley
Protein
Beans
Eggs
Salmon
Sardines
Skipjack (light) tuna
Halibut Eggs
Lean poultry
Lentils
Quinoa
Tofu
Dairy
Greek yogurt
Plain yogurt
Cheese
Cottage cheese
Nuts and Seeds
Almonds
Walnuts
Flaxseeds
Chia seeds
Pumpkin seeds
Nut butters
Oils
Extra virgin olive oil
Flaxseed oil
Walnut oil
A Holistic Approach
Can eating certain foods really boost your fertility? Absolutely! While the suggestions we made can certainly help you, it is important to remember that there is no single, magic diet that will result in pregnancy, but food and lifestyle choices do have a significant impact on the reproductive health of both partners. Eating healthy food and managing stress levels can boost fertility through their impact on your gut, blood flow, hormone levels and overall health.
Everybody Healing Center's approach to reproductive health is holistic, thorough, and results-driven. Our time-tested treatments from Traditional Chinese Medicine balance hormones, stimulate the reproductive system, and enhance fertility. We practice Traditional Chinese Medicine in an integrated manner, working alongside consultants and using Western diagnostic approaches for well-rounded successful treatments.
If you have any questions about fertility support, including nutrition, don't hesitate to reach out! Schedule a consultation today!