Medical

Eat This To Boost Fertility

Diets high in unsaturated fats (avocados, almonds, pumpkin seeds), whole grains, vegetables and fish improve the chances of conception. Here are 5 best foods to start with.

By D Tejaswi

17 Jun 2022

Approximately 10-15 per cent of couples are affected by infertility, says a paper in Reproductive Biology and Endocrinology. While there are technologies and assistive medical procedures to help conceive, small lifestyle changes and food habits can increase the chances of natural conception, confirms a 2017’s review article in the American Journal of Obstetrics and Gynecology.

In general, foods with higher antioxidants and lower refined carbs are good for increasing fertility. A study published in a 2014 article in the Obstetrics and Gynecology says that intake of dietary folate or foods containing Vitamin B9 can improve chances of conception.

Here are 5 foods that boost female fertility.

Avocado

Avacado is a healthy source of essential nutrients like folate, potassium and carotenoids (a set of antioxidants and pro vitamins)—things that aid preganacy. This fruit is also low in glycemic index, rich in dietary fibres and unsaturated fats which means it is good for your gut too. Two-thirds of fatty acid content of avocados are MUFA (monosaturated fatty acids), finds Nutrients, 2016, that helps reduce the risk of insulin resistance, hypertension in women trying to get pregnant.

Related story: 6 Foods To Boost Female Fertility

Olive Oil

While not affecting fertility directly, olive oil is known to have a positive impact on controlling PCOS which is a leading cause for reduced fertility in women. Olive oil contains a long list of phenolic compounds which can reduce inflammation and uterine hypercontraction (a potential complication that may occur during labor induction). A literature review of peer reviewed studies in Nutrients says that olive oil helps counter PCOS and infertility.

Spinach

Spinach is rich in iron, folate and Vitamin E, nutrients that support pregnancy and reduces the chances of ovulatory infertility, finds Frontiers in Endocrinology. Spinach is also known to provide an essential trace mineral and antioxidant - Selenium. Antioxidants such as selenium controls PCOS by reducing the oxidative stress, finds International Journal of Reproductive Biomedicine. Also, in a 2015 article published in Fertility Research & Practice says that spinach is a superfood which should be included for couples planning to get pregnant.

Citrus Fruits

Citrus fruits such as oranges, limes, lemons are high in Vitamin C and Vitamin B, nutrients that help reduce ovarian inflammation and counter the effects of PCOS. Another major ingredient found in citrus is quercetin. Quercetin is an active flavanol which helps in in-vitro maturation of oocytes to increase overall fertility, says a 2010 study published in Nature. Oocyte maturation is the nuclear and cytoplasmic maturation processes, that when happens together helps fertility.

Related story: Pregnancy At 35: What To Expect

Shelfish

Sea food containing high concentrations of long chain Omega 3 fatty acid positively impacts the fecundity (chances of getting pregnant in the menstrual cycle). While care should be taken to avoid sea-food with higher pollutant levels (as those can negatively impact the fertility) sea food, in general, help increase fertility in both men and women. You should have shellfish and fatty fish such as salmon as a part of pro-fertility diet says a study published in The Journal of Clinical Endocrinology & Metabolism.