Trying to conceive can be an exciting and hopeful time in a person’s life.
Many will agree that there’s nothing better than welcoming a new baby into the world and watching them grow.
Read Also: Things You Don’t Know About Infertility
However, infertility is common, with about 1 in 5 people experiencing difficulty getting pregnant after trying for a year, according to the Centers for Disease Control and Prevention (CDC).
Fertility issues can arise due to various factors like hormonal imbalances, poor egg quality, or poor sperm health.
While there’s no guaranteed solution to overcoming fertility struggles, certain foods, when incorporated into a balanced diet, may help support your efforts to conceive.
It’s essential to remember, though, that while diet can improve fertility, the outcome isn’t guaranteed.
Here are six fertility-boosting foods to consider if you’re trying to improve your chances of conception:
Sardines
If you haven’t tried sardines yet, it may be time to start.
These fish are packed with DHA omega-3 fatty acids, high-quality protein, and other nutrients that support fertility.
A 2018 study showed that couples who ate more fish, like sardines, had higher chances of conception.
Sardines are lower in mercury compared to larger fish, making them a safe option for fertility and pregnancy.
Full-Fat Milk
Dairy products have been criticized in the past for potentially causing inflammation, but research suggests that full-fat dairy may actually help reduce inflammation.
A 2021 meta-analysis found that full-fat dairy could decrease the risk of ovulatory infertility, especially in women.
Therefore, opting for full-fat dairy products might be a better choice when trying to conceive.
Lean Beef
Lean beef, such as flank steak or eye of round roast, is a great source of protein and zinc, a mineral crucial for fertility in both men and women. Zinc supports egg quality and sperm health.
Lean beef also provides vitamin B12, which can benefit fertility. Including lean beef in your meals may support your fertility efforts.
Oats
Whole grains like oats are rich in B-vitamins, iron, and fiber, and can support the body’s health during the fertility journey.
For women, whole grains may help maintain a healthy endometrial lining, which is important for embryo implantation.
A thicker endometrial lining increases the likelihood of successful conception.
Tomatoes
While fertility is often thought of in terms of female health, male fertility plays a crucial role in conception as well.
Tomatoes are an excellent source of lycopene, an antioxidant that supports male fertility.
Cooking tomatoes enhances the absorption of lycopene, making dishes like tomato sauce a great addition to a fertility-boosting diet.
Walnuts
Studies have shown that eating walnuts daily can significantly improve male fertility.
A 2019 clinical trial found that men who consumed 42 grams of walnuts daily had healthier sperm.
Walnuts are rich in plant-based protein, omega-3 fatty acids, and antioxidants, all of which are beneficial for fertility.
Conclusion
Infertility can be a challenging experience, and while many factors are beyond your control, certain foods can help improve your fertility.
Foods like sardines, walnuts, dairy, whole grains, and lean protein provide vital nutrients that support fertility.
Remember that a balanced diet should focus on incorporating nutrient-rich foods rather than restricting specific types of food, meaning that indulgent treats like desserts and pasta can still be enjoyed as part of a healthy fertility journey.
