Pre-Conception Nutrition for Women:
There are a lot of things out of your control when you’re trying to get pregnant, like your age, your genes, and your partner’s fertility. However, choosing the right foods to eat that will boost your fertility odds is absolutely within your control.
One way to think about your pre-conception diet is to eat as if you were already pregnant. This can help you make sure you’re balancing fats with carbs and protein, plus getting enough vitamins and minerals. Then, when you do get pregnant, you’ll already have established excellent eating patterns to nourish and sustain a healthy, growing baby.
Top 4 Foods to Eat for Fertility
There is, unfortunately, no sure-fire way to guarantee you’ll get pregnant. However, including these foods in your diet can increase your odds of being fertile at the right time.
- Fresh fruits and vegetables
Load up on fruits and vegetables to stay hydrated and get the essential nutrients your body needs. Mix it up to get a variety of nutrients.
For instance, berries are loaded with antioxidants, while citrus fruits like oranges and grapefruit are packed with vitamin C, calcium, and potassium. Leafy greens, especially spinach, contain folate, an essential nutrient that can protect against congenital disabilities in the brain and spinal column.
- Full-fat dairy
We’ve all heard that dairy is an excellent source of calcium, but did you know that including it in your diet may improve your chances of getting pregnant? Interestingly, research suggests that women struggling with infertility may have better outcomes if they switch to full-fat dairy products.
One study found that women who consumed full-fat dairy products were 27 percent less likely to have fertility problems than women who consumed low-fat dairy products.
Now, some people do not tolerate dairy, so if you cannot consume it, don't worry! There are other great food options for you.
- Plant-based protein
Many doctors recommend lean protein, such as poultry. However, swapping some animal protein for plant-based protein can have a significant impact on fertility. At the end of one eight-year study, women who consumed at least five percent of their protein intake from plant-based sources had a 50 percent lower risk of ovulatory infertility.
Replace some of your protein with chickpeas, lentils, nuts, quinoa, or protein-filled vegetables, like broccoli, mushrooms, and kale. Watch out for tofu, edamame, and other soy-based proteins, though, as these have been shown to impact women’s reproductive health negatively.
- Fatty fish
Sardines, salmon, herring, and other types of fatty fish are full of omega-3 fatty acids, which scientists say can regulate reproductive hormones and boost circulation in your reproductive system.
If you don’t like fish, an omega-3 supplement can provide the same benefits.
Following these guidelines can help improve your chances of getting pregnant. However, they won’t guarantee that you’ll get pregnant.
For more personalized advice on what foods to eat to increase your fertility, get a genetic test. Our genetic tests will walk you through actionable steps you can take to maximize your chances of conceiving based on your genes. You’ll also learn what to eat during pregnancy and beyond to stay healthy and perform at your best.