Lean protein is a key part of a healthy diet. When boosting fertility, however, swapping some animal sources of protein for beans, nuts, and seeds can help. In fact, one study found that women who got all protein from meat sources had a 32% higher risk of ovulatory infertility. Conversely, when at least 5% of a person’s diet comes from vegetable protein instead of animal protein, infertility risk can decrease by up to 50%.
2. Full-fat products may help
In today’s culture, women can get confusing messages about what to eat. One of these areas of confusion is in regards to fats. Is eating full-fat dairy products, such as yogurt, cheese, and milk, good or bad for health? For improving fertility, higher fat may be better. Research has shown that women who have at least one serving per day of full-fat dairy are 27% less likely to struggle with infertility.
3. Seeds to improve male fertility
Sunflower seeds contain loads of vitamin E, folate, zinc, and omega-3 and omega-6 fatty acids. All of these are helpful for both male and female fertility. In fact, sunflower seeds and vitamin E specifically have been linked to boosts in sperm motility and sperm counts. Sunflower seeds can be eaten roasted with salt, or people can try sunflower seed butter.
4. Choose this kind of seafood
In addition to sunflower seeds, fatty fish like salmon, mackerel, sardines, and herring provide excellent sources of omega-3s. Eating a diet full of these types of fats can help to increase blood flow to the reproductive organs. There is also some evidence that these fats can help to regulate hormonal health.
5. Make your carbs more complex
Most people have heard of choosing the right kind of carbohydrates. What does this mean? Refined carbs such as white bread, pastries, and sugary cereals are harder for the body to process and cause a spike in insulin. This insulin spike can interfere with hormone regulation and make pregnancy more difficult. When possible, women should opt for complex carbohydrates like whole grains, fruits, and vegetables.
6. Stock up on fresh berries
Antioxidant-rich berries like raspberries, blackberries, and blueberries can also be helpful when trying to get pregnant. Antioxidants help the body to eliminate free radicals, which, in turn, can improve fertility. One study even found that couples who were going through in vitro fertilization had a 23% higher chance of getting pregnant when both parties took a daily antioxidant supplement.
Lifestyle changes to improve chances of conception
When a couple starts trying to get pregnant, some simple lifestyle changes can boost the chances of success. Men and women should choose fertility-boosting foods to improve health and improve possiblity of conception. Couples who have questions or concerns about fertility should consult with a healthcare provider or fertility specialist for diagnosis and treatment options.