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According to this study, it has been found that changes in the dietary patterns among men and women can have a beneficial effect on fertility. Unhealthy eating habits not only affect the overall general health, but also harms fertility. If individuals want to boosts fertility, then making changes in their diet and lifestyle is important. To this end, by eating healthy foods, women can maintain a healthy weight, which will improve reproductive health and increase fertility.

Mentioned below are a few ‘fertility foods’ that can have a positive effect on fertility. Thus, if you are looking for natural ways to increase fertility, then including these foods in your diet can help.

Foods That Can Increase Fertility in Women

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Foods That Increase Fertility in Women

1. Eat More Iron-Rich Foods

One of the foods to increase fertility is Iron. Research suggests that an iron-rich diet can help lower the risk of ovulatory infertility. Taking iron supplements, consuming plant-based foods, and eating poultry, meat, and fish can help improve fertility levels.

Iron rich foods

The iron obtained from animal sources (poultry, meat, fish) is referred to as heme iron while that obtained from plant-based sources (whole grains, lentils, spinach) is called non-heme iron. Here, absorption of non-heme iron is difficult compared to heme iron. However, to boosts absorption of non-heme iron, adding vitamin C (bell peppers and citrus fruits) to your diet is important. This ensures your intake of iron from both sources, is balanced.

2. Salmon and Oysters

One of the best ways to regulate blood flow to the reproductive organs is to include salmon in your diet, which is devoid of mercury and loaded with omega-3 fatty acids. Oysters (even crabs, mussels, clams, and lobster) increase libido and are loaded with zinc that helps boost the production of good-quality eggs in women. Both these foods also contain vitamin A & D, selenium and iron, which provides nutrients to the body’s reproductive system.

3. Include Folic Acid

Folic acid is an essential nutrient for women in their childbearing age. Folate is important for the development of red blood cells (RBCs), as low levels of RBCs can cause anaemia. From a woman fertility perspective, folic acid is also vital for cell division, which ensures the fetal development is normal while reducing the risk of neural tube defect in a fetus.

Folic Acid foods

As one of the primary fertility vitamins, Folic Acid is important when trying to conceive and for healthy embryos. Consuming Folic acid supplement is recommended by most gynaecologists in London, with a daily intake of 400 micrograms. Foods rich in Folic Acid include lentils, beans, avocado, spinach, papaya, bananas, among others.

4. Figs and Berries

Both figs and berries are directly linked to healthy eggs and ovulation. As a natural way to increase fertility, berries are full of antioxidants, which protects the eggs from damage & ageing while strawberries are known to increase a woman’s libido naturally. Also, figs contain vitamins, iron and fibre, which helps increase the sperm count and motility.

5. Avoid Trans Fat

Trans Fat is associated with increased insulin resistance. This causes more insulin in your bloodstream, which results in metabolic issues that increase the risk of ovulatory infertility. Ovulation disorder is one of the reasons for infertility in women. Thus, some the foods to avoid when trying to conceive are those that include Trans Fat.

Avoid Trans fat

Trans Fat, also called hydrogenated vegetable oils, is found in foods such as fried foods, processed foods, margarine etc. Here, eating healthy fats can help increase fertility, and the natural ways to obtain it is through nuts, avocados, flaxseed oil, olive oil etc.

6. Maca Root and Yams

Maca root is considered a wonder food when it comes to increasing fertility in women and men. Loaded with iron, essential nutrients & minerals, and iodine, maca root has natural hormone-balancing properties, which helps regulate menstrual cycles and helps improve sperm count. Yams, on the other hand, can help improve the egg health and provides vitamins like B, C and B6. It also provides healthy carbs, and the antioxidants present in it prevents cell damage, thereby protecting the eggs. Thus, these are one of the best fertility foods that should be a part of your diet.

7. Eat High-Fibre Foods

Another fertility boosting foods you must include in your diet is one that is rich in high-fibre. Fibre helps regulate blood sugar levels, which, in turn, helps maintain a healthy hormonal balance. Eating high-fibre foods also help eliminate excess hormones. Further reading: PCOS Diet Plan: What Foods to Eat and Avoid on PCOS

High fibre foods

Some of the best high-fibre foods that increase fertility are chickpeas, winter squash, raw nuts, cabbage, apricots, beans, apples, legumes, whole grains etc.

8. Egg Yolks

While eggs are an excellent food choice for pregnancy nutrition, it also helps boost fertility in both men and women. Egg yolks, in particular, provides you with folate, vitamins B6, calcium, zinc and iron. It also contains lean protein and  fertility-boosting omega-3 fatty acids and offers other fat-soluble vitamins such as vitamin D, A, K2 and E.

9. Choose High-Fat Diary

High-Fat Diary foods

Calcium is vital for bone and reproductive health, and as such, including more high-fat dairy in your diet is important to increase fertility. Compared to low-fat dairy products, high-fat dairy products can help lower the risk of infertility. Eating high-fat dairy is also beneficial for women who experience ovulation problems. Thus, as one of the foods to boost fertility, high-fat dairy products can be helpful. These include whole milk, cheese, ice cream, full-fat yoghurt, and more.

10. Pineapple and Pomegranate

There is not enough science to back this claim, but it is believed that pineapple and pomegranate are the best foods to eat when trying to conceive. Pineapple is a rich source of vitamin C, which helps with the polycystic ovarian syndrome. It also contains bromelain, which is a natural enzyme with anti-inflammatory and anticoagulation properties that help increase the blood flow to the uterus, resulting in implantation. Whereas, pomegranates are packed with antioxidants that can help improve sperm quality.

11. Walnuts and Cinnamon

As a plant-based source of omega-3 and omega-6 fatty acids, walnuts not only helps improve brain functions, but it also regulates your hormones. It can also improve semen health. Not only does cinnamon help with fertility, it is great for women experiencing irregular menstrual cycles, as it can help regulate the ovulatory cycles. This can improve your chances of getting pregnant, even with PCOS.

12. Greek Yoghurt and Cheese

Both of these food items are a rich source of calcium, vitamin D and most importantly, probiotics. These foods not only boost your ovulation health, but it also improves your immune system. Cheese, in particular, parmesan and aged cheddar can help improve sperm health. What’s more, they also include protein which helps increase fertility – meaning more opportunities to conceive.

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Women who are looking for ways on how to increase fertility can immensely benefit from increasing the intake of these fertility foods. Apart from taking fertility vitamins supplements, these animal and plant-based foods are the natural ways to increase fertility. Planning a healthy and nutritional preconception diet is important for the overall general health of the mother and the baby. Thus, if you are getting started with a fertility-boosting diet, then make sure that these foods are a part of it!

Further Reading: Top 9 Causes of Infertility in Women

Neha Goel

Neha Goel, a Psychology alumna and MBA graduate from CASS Business School, London, brings together her expertise as a Reiki Practitioner and Practice Manager. She integrates psychology and business strategies to foster holistic well-being and personal development.