You can increase your fertility levels by making some fundamental changes to your everyday diet.
Some common foods that increase fertility include:
1. Sunflower Seeds
A powerhouse of essential vitamins and packed with omega-3 and Omega-6 fatty acids.Unsalted, roasted sunflower seeds can boost sperm count and fertility in men. Research studies indicate that men can get a fertility boost by supplementing their diets with sunflower seeds. These tiny seeds contain folate and selenium, which are important for male fertility.
Sunflower seeds are a healthy snack, but you can try to incorporate them into your favorite meals, like sprinkling a spoonful of them on your salad or toast.
2. Citrus Fruits
Vitamin C helps boost fertility. Therefore, include more quantities of oranges and grapefruits as rich sources of Vitamin C in your diet. Nutrition experts maintain that both these fruits contain polyamine putrescine that has the potential to improve both egg and sperm health.
Try drinking a glass of orange juice daily during your breakfast and lunch. Add sliced grapefruits to your fresh salads each day for optimum benefits.
3. Aged Cheese
Did you know that aged cheddar, parmesan, and manchego top the fertility foods list? These mature cheeses are most recommended among foods to increase male fertility.
Rich in polyamines, which are naturally found in plant and animal products, these are fertility-boosting foods that help increase sperm health. The putrescine found in these kinds of cheese products also improves egg health. Just sprinkle some shards of cheese on your food or bite some pieces of it with nuts as an afternoon snack.
4. Full-Fat Dairy Products
Women facing problems in conceiving or being unable to become pregnant should try to include more full-fat milk or other dairy products in their diets. These are among the foods that increase fertility in females. One study found that eating just one or two servings of full-fat dairy products daily was associated with increased fertility. The high saturated fat content in dairy is thought to boost fertility, which is why it is included in the list of fertility foods.
A rich source of fat-soluble vitamins, including vitamins A, E, D, K, and K2, full-fat milk products like whole milk, cream, cheese, and others are also recommended foods that increase fertility levels. The best way to include these products is to replace skim milk with whole milk or opt for full-fat dairy products at least once daily.
5. Cooked Tomatoes
The red fruit adds color with a hint of sourness to your food and finds its place among other fertility-boosting foods. Tomatoes have lycopene, which helps to enhance male fertility. Recommended as one of the essential food items to increase male fertility, continued consumption of tomatoes for eight months to a year can help improve semen quality and pregnancy rates. You can eat both raw and cooked tomatoes, though the latter has more lycopene than the former.
6. Beans and Lentils
We are often advised to eat more beans and lentils in our food to help with digestion. Research suggests that they can also help with fertility. While the fiber and the folate in these foods help maintain a healthy hormonal balance, high levels of polyamine spermidine content enhance sperm quality.
You can replace your non-vegetarian diet with a lentils-based diet owing to similar quantities of protein. Including some beans in your salad instead of cheese or butter can be an excellent way to include lentils more frequently in your diet.
Also called sparrow grass, this simple-looking flowering plant is a nutrient-packed powerhouse of essential nutrients and contains vital elements. Asparagus is rich in folate, which can help increase fertility in both men and women. Listed among the most preferred fertility-boosting foods, asparagus is eaten fresh or frozen during lunch or with snacks.
8. Pomegranate Seeds
The sweet and tangy fruit is a favorite among both the young and the old. More than the fruit, its seeds are preferred foods to increase male fertility because they are loaded with fertility-boosting antioxidants. Animal studies indicate that regular consumption of pomegranate seeds enhances sperm motility. You can eat this fruit as a snack or top it up with yogurt, fruit bowls, and shakes.
These are edible seeds rich in Omega-3 and Omega-6 fatty acids. Many nutritionists have highlighted how men who eat walnuts regularly are more likely to have a higher sperm count, movement, vitality, and shape. Research backs this claim up as well. Rated as a primary ingredient in the fertility foods list, walnuts can be eaten as snacks or topped up in fruit salads or ice cream.
Pineapple is an excellent favorite among men and women for its unique sweet fruity taste. Many people also believe that eating pineapple helps to conceive. Though there is no data to back this idea, having pineapple for its high levels of Vitamin C can help lower the chances of suffering from polycystic ovarian syndrome (PCOS).
Everyone loves the aroma and flavor of cinnamon. But, did you know adding cinnamon to your food or taking cinnamon supplements could treat your irregular menstrual cycle? A study is currently underway to research the effects of cinnamon on ovulation in women with polycystic ovary syndrome (PCOS).
One of the most frequent causes of infertility among women is PCOS. Many researchers suggest including cinnamon powder or supplements in the fertility foods list.
A healthy diet is extremely important when it comes to improving your chances of conceiving. Although no specific diet or food can guarantee conception, a nutritious diet can help with overall health, which is vital for fertility in both men and women.
At ART Fertility Clinics, we realize that each case is unique, so we treat every patient differently. Apart from the medical treatment, we encourage our patients to increase the consumption of foods that increase fertility to ensure effective treatment.