Which foods increase fertility in women?

 

According to Healthline, fertility problems impact up to 15% of couples. It may be difficult sometimes to become a mother, but know that you are not alone in your challenges. There is preliminary research about a wide range of foods that increase fertility in females. 

However, when it comes to fertility, there is a direct correlation between drinking, smoking, and certain nutrients. There are numerous anecdotal reports or some scientific justification for why certain foods work, even though there is not enough evidence or mixed evidence related to this.

By altering your diet and lifestyle, you can increase your fertility.

Here is a list of foods that may help in increasing the fertility of females:

1. Consume foods that are rich in antioxidants:

Antioxidants like folate (folic acid) and zinc may help to enhance fertility. They deactivate the free radicals in the body, which might damage the egg cells. Antioxidants include substances like vitamin C, vitamin E, folate, beta-carotene, and lutein. Foods such as fruits, vegetables, nuts, and grains are antioxidant-rich foods that help in enhancing your fertility.

2. Switch your protein sources:

Replacement of some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) has reduced the risk of infertility. A study found that replacing 5% of animal protein in the diet with plant protein resulted in a more than 50% decrease in ovulatory infertility. Women can boost their fertility by replacing some of their protein sources with vegetables, beans, lentils, nuts, and low-mercury fish.

3. Avoiding trans fat in your diet:

It is quite essential to consume healthy fats every day to improve fertility and overall health. However, trans fats are associated with a higher risk of ovulatory infertility due to their negative effects on insulin sensitivity. According to some studies, a diet high in trans fat and low in unsaturated fats is linked to infertility in both men and women. Trans fats are mostly found in food items like margarine, fried foods, processed foods, baked goods etc. and hydrogenated vegetable oils.

4. Consume complex carbohydrates:

Whenever possible, consume complex carbohydrates (whole grains, legumes, vegetables, and fruits) over processed carbohydrates (white bread, white rice, refined cereal and sugary items). It is because eating more carbohydrates has been associated with higher fertility. The reason is that eating refined carbohydrates causes your blood sugar and insulin levels to increase, which can mess with your reproductive hormones and disrupt your menstrual cycle (which is not ideal when you're trying to conceive). On the other hand, complex carbohydrates can digest more gradually and do not cause insulin surges, which may help in ovulation.

5. Eat berries:

Are you confused between pink and blue? Think of blueberries and raspberries. These members of the berry family are rich in antioxidants and protect your body against ageing and cell damage, including cells in the reproductive system (aka your eggs). Do you want to try other kinds of berries, such as strawberries or blackberries? You can go for it without a doubt since all berries are considered very beneficial foods for women to increase fertility.

6. Eat fibrous food:

Foods for women's fertility contain fibre, which helps to get rid of extra hormones and maintain healthy blood sugar levels. Also, by adhering to excess estrogen in the intestines, certain fibres can help in the removal of estrogen from the body. The body removes excess estrogen as waste. Beans, whole grains, fruits, and vegetables are great sources of high-fibre foods. It is advisable for women to consume 25 grams of fibre daily. The research on fibre-rich diets for female fertility is still conflicting. Consult your doctor about your current fibre intake to see whether it needs to be increased.

7. Add multivitamins to your diet:

Ovulatory infertility may be less common if you take multivitamins. In fact, if women take three or more multivitamins per week, they may be able to prevent an estimated 20% of ovulatory infertility. Micronutrients that are present in vitamins are crucial for fertility. A multivitamin containing folate may be helpful for women trying to get pregnant. Consult your doctor about using any multivitamins or other supplements that might help you become pregnant.

8. Decrease the caffeine intake:

There isn't much evidence linking caffeine to fertility. According to an older study from 1997, it may take women who consume more than 500 milligrams of caffeine per day up to 9 1/2 months longer to become pregnant. However, other research could not discover a strong link between caffeine consumption and a higher risk of infertility. To be on the safe side, think about limiting your daily caffeine intake to one or two cups of coffee.

9. Increase iron levels in the body:

It's time to start consuming iron that is in the form of supplements. Consuming non-heme iron from plant-based foods and iron supplements may decrease the risk of ovulatory infertility. A 2019 study found that non-heme iron only had some benefits for women who already had iron insufficiency and that heme iron (from animal sources) had no effect on fertility. More research is required to confirm whether iron supplements can be prescribed to all women, especially if there are enough iron levels in the body. However, it is wise to check with your doctor that your iron levels are normal. If you want to boost your body's ability to absorb non-heme iron sources, try consuming them with meals or beverages that are high in vitamin C.

Takeaway

For a healthy body and reproductive system as well as to help you get pregnant, vitamins and minerals are crucial. Keep in mind that excessive weight gain or loss will not increase your likelihood of getting pregnant.

Eating a balanced diet and other healthy lifestyle changes can help to increase fertility and get your body ready for pregnancy. Additionally, it's good for you in general. But don't let your stress and anxiety rob you of your best qualities. To find out which options are best for you, speak with your doctor.1 2

It's also crucial to remember that conception is not always determined by the female's fertility. The viability, quantity, and motility of sperm and also other sperm-related characteristics may have a significant role in a couple's ability to conceive. Consult your doctor if you've been trying to conceive for more than a year and have not been successful. To find out if you or your partner have any health conditions that can affect your fertility, your doctor can do tests on both of you. The next steps will be decided by your doctor.