According to the World Health Organization (WHO), around 1 in 6 women worldwide have infertility issues and need fertility treatments to cure them. This makes up to 17.5% of the adult population.
Some women visit fertility hospitals and get treatments for their infertility. But most of them wish first to try some natural methods to cure their fertility. They only visit hospitals when the natural methods don’t give them the desired results.
Adopting a healthy diet and eating fertility-improving foods are some of the first natural methods most women follow to improve their fertility. Though not all foods help increase fertility, there are some foods that women can consume to increase their fertility to a certain level.
Let’s discuss all those foods and how they help increase fertility in females in this article. Continue reading to know more.
Foods that increase fertility in females
Though certain foods don’t have a direct impact on a woman’s fertility, they can indirectly improve their overall health and promote ovulation and pregnancy. Below are some foods that impact female fertility in one way or another.
Citruses are rich in Vitamin C. Citrus fruits like oranges and grapefruits are rich in polyamine putrescine, which has been found to improve egg and sperm health.
You can take oranges and grapes raw as fruits, or you can have them as juices. They also make an amazing addition to salads.
Berries are one of the best fruits to improve your fertility. All types of berries, especially raspberries and blueberries, are rich in antioxidants and anti-inflammatory phytonutrients, protecting the body against cell aging and damage.
It also helps protect egg cells from damage, thus improving fertility. You can also go for strawberries if you can’t find raspberries and blueberries.
Avocados are rich in Vitamin K, folate, potassium, dietary fiber, and healthy monounsaturated fats. All of these help improve fertility and are also important during the first few weeks of pregnancy.
Quinoa is rich in essential nutrients like protein, folic acid, and zinc. It is also carb-free, making it an even healthier addition to your diet. It also contains amino acids, which play an important part in female fertility.
Fatty foods like Greek yogurt and cheese are rich in protein, calcium, Vitamin D, and probiotics. They help regulate ovulation and increase the chances of pregnancy.
Fish, especially salmon, is one of the best foods to get the essential omega-3 fatty acids that are important for fertility. They are also high in vitamin D and selenium, which help improve male and female infertility.
Salmons are also low-mercury fish, so they are a healthy addition to your diet, whether you focus on fertility or not. Try eating wild-caught salmon instead of farm-grown ones, as they may have mercury and other toxins.
Eggs are rich in zinc, iron, calcium, vitamins A, B6, B9, and B12. Of all these nutrients, the egg yolk packs 100% of Vitamin A and most of the other nutrients. Egg yolks also contain essential omega-3 fatty acids, lean protein, choline, EPA, and DHA.
Instead of just focusing on the egg yolk, it is best to consume the egg as a whole. They can be eaten boiled, scrambled, fried, poached, or in any way you like.
Lentils and Beans
Lentils and beans are rich in folate and fiber, both of which are crucial in maintaining hormonal balance. They also contain proteins that are necessary for healthier ovulation.
Studies have found that vegetable protein has more effect on ovulation than animal protein (chicken and red meat). So, it will be beneficial to add lentils and beans instead of meat sometimes.
Sunflower seeds are rich in Vitamin E, folate, and selenium, all of which are essential for female fertility. They also contain high amounts of omega-6 fatty acids and small amounts of omega-3 fatty acids, both of which are also important for female fertility.
Sunflower seeds are best eaten roasted as a snack. They can also be added to salads, eaten as sunflower seed butter, or mixed in a smoothie or yogurt.
One cup of asparagus is all one needs to get their daily serving of Vitamin K, 20% of their Vitamins A, B1 (thiamin), and C. They also cover 60% of the daily folate needed.
It is best to go for fresh or frozen asparagus instead of canned or packed asparagus, as they will be high in sodium. Asparagus can be enjoyed roasted, grilled, or stir-fried.
Animal liver, especially a cow’s, is loaded with essential nutrients like Vitamins A and B12 and iron. Vitamin B12, otherwise called cobalamin, plays a significant part in the formation of red blood cells and DNA.
The highly absorbable iron in cow’s liver also helps prevent maternal anemia and miscarriages. It also has high amounts of omega-3 fatty acids, folate, and choline.
Adding cinnamon to the diet has ample benefit in improving fertility, especially for women diagnosed with PCOS (Polycystic Ovary Syndrome). Cinnamon has been found to help regulate the menstrual cycle in women.
Cinnamon can be added as a powder to yogurt, tea, and other foods or as a supplement. It is best to consult a doctor before taking a cinnamon supplement.
Some Other Ways to Improve Female Fertility
Apart from fruits, vegetables, and other foods you can add to your diet, here are some lifestyle choices women can follow to improve female fertility.
Eat a bigger breakfast
Hormones play an important part in male and female fertility. Studies have found that having a fuller breakfast and smaller dinner helps improve hormone levels and regulates ovulation.
Avoid trans fats
Trans fats are often associated with infertility issues in both men and women. They are found in hydrogenated vegetable oils, fried or processed foods, and baked goods.
Women can try replacing trans fats with healthy monounsaturated fats like Greek yogurt and cheese to improve fertility.
Cut down on carbs if you have PCOS
Adding limited carbs to your diet has been associated with improved fertility in women. Reducing carbs also helps women maintain a healthy weight by inducing fat loss, regulating menstrual cycles, and reducing insulin levels in the body.
Eat more fiber
Fiber has been found to remove excess hormones in the body and maintain blood sugar levels. Soluble fibers like avocados, oats, sweet potatoes, and fruits have been associated with lowering excess estrogen and progesterone hormones from the body.
A healthy body is essential for a healthy fertility. And nutrient-dense fruits, vegetables, and other foods are the best way to promote a healthy body. Having a nutritious diet and changing some of your unhealthy lifestyle habits helps you take a huge step towards fertility and pregnancy.
Discuss with your fertility doctor or nutritionist and draft a well-balanced diet plan based on your preference. Remember, consistency is key. Follow the diet plan regularly and wait for the magic to happen.
No, most of the infertility cases are curable. Women with minor fertility issues can very well treat their infertility by changing their lifestyle and following a healthy diet.
For women with severe infertility issues, there are many fertility centers with advanced technologies that can help them treat infertility.
The main sign of infertility is the absence of menstrual cycles and the inability to get pregnant. You can visit a doctor and take the necessary tests to confirm if you have infertility. You can then undergo the necessary treatments for your issues.
No, not eating vegetables won’t harm your body or fertility. But, your body might miss out on the essential nutrients it gets from vegetables and can gradually lose its health. If you don’t like eating vegetables, you can make up for it with healthy fruits instead.