Fertility boosting foods

Whole grainsWhole grains such as oats, brown rice, whole wheat and quinoa are complex carbohydrates and so not only give you lots of energy for baby-making by releasing sugar into your blood slowly and evenly, but also contain an abundance of B and E vitamins that are essential for cellular reproduction, hormonal balance and the production of healthy ova and sperm.

Oily fish

Oily fish such as salmon, mackerel and sardines are the best source of essential fatty acids (EFAs) omega-3 and omega-6 which play an important role in regulating reproductive functioning, improving blood flow and enhancing sperm quality and mobility. Flaxseed oil is a good EFA alternative for those who don't eat fish.

Full fat dairy

Research has found that women who eat at least one portion of full fat dairy a day are significantly less likely to suffer from fertility problems that those who consistently go for low fat or non dairy options. Dairy products are also a great source of calcium which is important in the development and maintenance of the nervous system, bones and blood.

Garlic

Although not typically known as a food for romance, garlic contains an abundance of fertility boosting nutrients and can easily be neutralised with parsley. It's a great source of the mineral selenium which is thought to enhance male fertility and help prevent the chromosome breakage that may play a role in early miscarriage. Garlic also contains vitamin B6 which helps to regulate hormones and strengthens the immune system.

Lean red meat

Lean red meat is a great source of iron which helps to prevent anaemia, decreases the risk of ovulatory infertility and plays a role in the production and function of red blood cells. Red meat is also a good source of vitamin B12 which is essential in the maintenance and development of the nervous system.

Honey

Honey has been used to enhance fertility throughout history as it is incredibly rich in the minerals and amino acids that nourish the reproductive system and stimulate ovarian function. It's considered by many to be a fertility boosting super food.

Spinach

Spinach and other leafy greens are an excellent source of folic acid which is important in optimising sperm production, facilitating regular, healthy ova production and helping to prevent neural tube defects during early pregnancy. It is also a great source of iron and vitamin C which helps to enhance sperm quality by protecting the DNA stored within it from damage.

Oysters

It is the abundance of zinc found in this seafood delicacy that gives it its fertility boosting qualities. Zinc is often considered to be the most important fertility nutrient as it has been shown to help with both healthy sperm and egg production. If oysters aren't your thing, zinc can also be found in baked beans, eggs, nuts, whole grains and pumpkin seeds.

Chillies

These certainly 'spice' things up in the fertility department by increasing the flow of blood around the body, ensuring that the reproductive system gets a healthy supply. Chillies also stimulate endorphin production which means more fertility boosting, stress releasing, happy hormones circulate around your body and are also an excellent source of vitamin C which helps with iron absorption.

Avocado

Avocado provides a rich source of vitamin E which is a powerful antioxidant and an essential fertility nutrient for both men and women as it improves the viability of sperm and helps to regulate both ovulation and the production of cervical mucus. It is also an excellent source of unsaturated fats which are essential for healthy hormone functioning, olive oil is another good vegetable source.

In general when trying for a baby it pays to go for good quality, unprocessed foods as these are likely to be much richer in vitamins, minerals and nutrients and also freer from pesticides and added oestrogens that may disrupt reproductive functioning in both men and women. By supplementing a balanced diet and healthy lifestyle with the foods listed above you will help to ensure you have all the nutrients you need to ensure your reproductive system is in optimum condition.
The Good: Be sure you're getting enough of these three important baby-making minerals at 3 weeks pregnant (all can be found in a good prenatal vitamin, as well as the following foods).

• Calcium (three servings a day) may actually boost your ability to conceive. You can find this important bone-builder (and baby-builder) not just in dairy products, but also in fortified juices, tofu and soy products (including that super-tasty snack, edamame), broccoli, leafy green vegetables, sesame seeds, and canned salmon with bones.
  
• Manganese (about 2 mg a day) is important for good reproductive function — in other words, a baby-making essential. Spinach, carrots, broccoli, whole grains, nuts, bananas, and raisins are all good sources of manganese.
• Zinc is crucial for conception — in fact, severe deficiencies can impair fertility.  Get your full share (about 15 mg a day) via a supplement or by eating turkey, beef, lamb, pork, chicken, almonds, beans, wheat germ, yogurt, oatmeal, corn, eggs, fortified breads and cereals, and cooked shellfish, especially oysters. (Could that be why oysters have always been on the hot list when it comes to aphrodisiacs?)

In addition to these big three, don't forget to get your fill of folic acid. While it won't make you fertile, it is critical to your baby's health — not just in the earliest days of pregnancy but before you even conceive.  You'll find folic in spinach and other green leafies; citrus fruits; nuts, legumes; and enriched products, such as grains and orange juice — but for insurance, take a prenatal vitamin too.
 
The Bad: Avoid two big fertility-busters: excessive caffeine (more than three cups of coffee a day) and alcohol (heavy drinking can impair fertility in both men and women). 

Foods That Boost Fertility 

Foods that contain nutrients that are proven to enhance fertility and/or semen production include, but are not limited to:

* Spinach

* Spirulina (seaweed)

* Barley

* Asparagus

* Pumpkin seeds

* Flaxseed oil

* Oysters (not vegan)

* Poultry

There are several nutrients that are very important for increasing fertility.
• Amino Acids – These are found in protein-rich foods and are needed for healthy egg production.
• Vitamin A – This vitamin improves a woman’s production of hormones. Vitamin A can be found in eggs, yellow vegetables and fruit, milk, dark green vegetables and fish. Do not eat liver for Vitamin A. It has been known to cause serious health problems in women and fetuses.
• Beta-Carotene – This will regulate your period, improving your chances for conception. It can be found in peas, carrots, broccoli, spinach and sweet potatoes.
• Vitamin B – The B vitamins increase a woman’s hormones, improving fertility. B can be found in molasses, whole grains, nuts, brown rice, egg yolks, fish, seeds, wheat germ, salmon, sweet potatoes, broccoli, strawberries, green vegetables, oysters, dried figs and avocados.
• Vitamin C – Vitamin C is an antioxidant that blocks damaging free radicals. There is plenty of Vitamin C in strawberries, citrus fruits, cherries, cantaloupe, broccoli, tomatoes, sweet peppers, mangos, kiwi, pineapple, grapes, peas, potatoes, parsley and spinach. Too much vitamin C can dry cervical mucus, so do not take over 1,000 mg a day.
• Folate – Folic acid is a must when trying to get pregnant. It reduces the risk of birth defects and increases chances for conception.
• Iron – Iron deficiency can increase chances of miscarriage. To increase iron, eat lean red meat, eggs, fish, molasses, poultry, dried fruit, cherries, green vegetables, spinach, parsley, pumpkin, sunflower seeds, oatmeal, nuts and sardines.
• Magnesium – Low magnesium will decrease fertility. Kelp, green vegetables, tofu, beans, rye, millet and buckwheat all contain magnesium.

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