While there are many aspects of fertility we can’t control; our age, genetics or medical history, we know that modifiable factors such as nutrition, lifestyle and our environment play a large role in our fertility health.
And one thing we can modify and improve is egg quality!
Did you know, your preconception diet can increase your chances of falling pregnant by up to 69%, directly impacts the health of your future baby, and can reduce the risk of pregnancy complications?
...how incredible, something we have complete control over plays such a large role in our fertility and pregnancy health.
So now many of you are wondering, what are the best foods for fertility?
MASTER YOUR EGG QUALITY MASTERCLASS
...Regardless of age, AMH or fertility history
Foods to Boost Fertility
Research shows that the Mediterranean dietary pattern may increase female fertility, and improve rates of successful IVF treatments, making it an affordable and non-invasive option for couples trying to conceive. The success is considered due to the anti-inflammatory properties of foods prioritised in the Mediterranean diet. If you want to find out the top anti-inflammatory foods for fertility, check out this blog.
In this article, we’re going to zone in on a couple of really stand-out minerals and vitamins which are associated with increased fertility for females and optimal egg quality
Vitamin D for Fertility:
Vitamin D is essential in hormone production, improving egg quality and supporting implantation. In a meta-analysis (a study of studies) women with optimal vitamin D levels were four times more likely to fall pregnant through IVF compared to those with low vitamin D levels.
Vitamin D deficiency is very common in women of reproductive age, so if you are trying to conceive or planning on starting soon, check your vitamin D. It’s important to note that the ‘normal range’ is lower than what we recommend as the 'optimal level' for fertility health. So book in to have your results reviewed and see how we can optimise levels if they are suboptimal.
Sunlight is the best source of vitamin D, the UVB rays hit cholesterol cells in your skin which provides energy for vitamin D synthesis to occur. Depending on your geographical location and the time of year, 10-20 minutes of sunlight is sufficient. Early morning and late evening are the best; covering the face and head is recommended for sun safety!
Other vitamin D sources are; Salmon, eggs, tuna, mushrooms (leave in sunlight for 30 minutes before cooking- like us they absorb UV), and fortified milk.
Choline & Folate for Fertility:
Choline is like the new kid on the block when it comes to fertility health, and definitely not as talked about as folate, however, this doesn’t mean it’s any less important. Emerging research shows choline works with folate to help form the neural tube in the womb. The neural tube closes by around 4 weeks gestation- (at which point many women don’t realise they are pregnant) so its essential choline is part of your preconception plan.
Choline may also increase fertility by supporting fertilisation and implantation- making it an essential nutrient for fertility!
Choline is found in eggs, meat, poultry, fish, dairy and some veggies (legumes, green leafy veg etc) and folate can be found in legumes, leafy veg, asparagus, grapefruit, papaya etc.
Zinc for Fertility:
Zinc is another essential nutrient, it supports fertility by regulating normal hormone function, cell division and ovulation. Studies show poor zinc intake is associated with decreased egg quality by disrupting the maturation process (prior to ovulation).
Zinc-rich foods for female fertility are; oysters, beef, poultry, and eggs. Vegan sources are nuts, seeds & legumes, however, these are less bioavailable than meat sources.
Vitamin E for Fertility:
Vitamin E is a powerful antioxidant and has been shown to be beneficial for women’s fertility health, it can increase cervical mucus allowing sperm to stay alive longer, supports the fertilised egg staying attached to the uterine wall and reduces oxidative stress! So it’s quite the super antioxidant for fertility!
Vitamin E-rich foods include; avocado, salmon, sunflower seeds, almonds, spinach, broccoli
Omega-3 For Fertility:
Omega-3’s are a family of polyunsaturated fats, the 3 main ones are ALA, EPA & DHA. Omega-3, specifically EPA +& DHA are essential nutrients for fertility! Like honestly, there’s little they don’t do….
They are essential for egg quality and morphology, enhance the ability of the embryo to implant, improve uterine artery blood flow, also essential for fetal brain and retina development, affect subsequent neurodevelopment of the child, helps prevent preterm labour, AND are shown to help prevent perinatal depression!
The best sources of EPA & DHA are fatty fish, such as salmon, tuna, sardines and herring. If fish isn’t part of your diet they are also present in seaweed and algae, but regardless of your dietary choices given their importance, it's best to speak to your fertility nutritionist to see if you’re getting enough!
Iron for Fertility:
Iron is another mineral that's associated with fertility and pregnancy. In fact, one study showed that women who regularly supplemented with iron had a significantly lower risk of ovulatory infertility — the inability to produce healthy eggs.
Iron deficiency is one of the most common deficiencies in the world, particularly so in women given our increased requirements due to menstruation. Low iron is also associated with anovulation and poor egg quality, which reduced the likelihood of conception by up to 60% when compared with women with sufficient iron levels.
Do you have a dream of becoming pregnant but you don't know where to start?
Book a free discovery call and see how I can support your journey to motherhood
Now, I'm definitely not telling you to rush out and grab some iron supplements, but if you are planning on falling pregnant (and I assume you are if you're reading this blog) I would recommend having a full iron panel blood check as part of your preconception plan.
On that note, I also just want to take a sec to remind you, having a full blood check done should form part of your preconception plan regardless of your stage of trying- any deficiency needs to be addressed right away.
Before you go, grab your FREEBIE!
The Fertility Mini Course
An easy-to-action plan to get you started on your preconception journey
Optimise your fertility health so you can fall pregnant sooner!
Comments