Can a diet plan help deal with infertility in women and boost the chances of conception?

Fertility complications affect around 15% of all couples, making it difficult for them to experience parenthood. Infertility is steadily increasing, partly due to poor habits and an inactive lifestyle. Research suggests that a fertility diet plan rich in whole grains, unsaturated fat, fish, and vegetables can improve the chances of conception in women. At the same time, it is also necessary for women to monitor their lifestyles and ensure they have healthy bodies to ease the conception procedure. Let's discuss which foods help to boost fertility.

Superfoods to Include in a Fertility Boosting Diet Plan

Obesity and poor diet can directly impact a woman’s egg quality, especially those in their thirties and forties. Such women should follow a fertility diet plan to improve egg quality consisting of these superfoods:

Dry Fruits and Nuts

Nuts and dry fruits are rich in minerals, proteins and vitamins that help to improve fertility levels. Nuts contain the mineral selenium which lowers chromosomal damage in eggs. Also, the antioxidants in nuts and dry fruits protect the body from free radicals and improve egg production.

Green Leafy Vegetables

Green leafy vegetables like fenugreek, kale, broccoli and spinach are high in vitamin C and folic acid that aid in ovulation. Including them in a fertility diet plan to improve egg quality can reduce women’s chances of genetic disorders and miscarriage.

Fresh Garlic

Fresh garlic contains selenium which makes it one of the best fertility-boosting spices. S-allyl cysteine, a compound found in garlic, helps maintain a woman’s estrogen levels, further promoting conception.

Dairy Products

High calcium, healthy fats and vitamin D in dairy products like full-fat milk, butter and Greek yogurt are good for female fertility, and they nourish the body and help with faster conception.

Berries

Blueberries and raspberries contain lots of anti-inflammatory phytonutrients and antioxidants that aid fertility. Rich in folate and vitamin C, they can help with weight loss.

Seafood

Seafood, especially different fish varieties, contain Omega-3 fatty acids or anti-inflammatory fats beneficial for egg quality and fertility. Studies have shown that women with sufficient Omega-3 fatty acid levels have superior quality embryos and improved chances of conception. Fish varieties like albacore, yellowfin tuna and white fish like halibut also contain fertility-promoting nutrients like selenium, vitamin D, iodine and vitamin B6.

Also read: Ashwagandha Benefits for Female Fertility & Male Fertility: How This Ancient Herb Can Help You Conceive

Weight Gain and Infertility in Women

Being obese or underweight can have a marked effect on the fertility of both men and women. Excess weight in women can lead to PCOS or polycystic ovary syndrome, a leading cause of female infertility characterized by inconsistent ovulation and irregular cycles. Eating well and staying in good shape can help women improve their chances of having a baby. An ideal fertility weight loss diet plan for most women trying to conceive is:

• Consume a lot of lean protein, especially chicken, at every meal

• Avoid alcohol for its high sugar content

• Reduce the intake of flour-based food items like pasta, bread and white rice

• Have lots of water; the uterus and ovaries, like the other body cells, require adequate water to function correctly.

• Have fibre-rich foods like fresh vegetables and fruits.

• Most importantly, have the right glow glycemic fruits, like plums, cherries, peaches, grapefruit, pears, apples, grapes, dried apricots, kiwi, coconut, prunes and strawberries.

You may also like: Fertility Yoga: A Natural Solution to Boost Your Chances of Conception

3-Day Sample Fertility Weight Loss Diet Plan

Go through this 3-day sample fertility boosting diet plan to get an idea of what the perfect eating pattern should look like when trying to conceive.

Day 1

• Morning tea with blueberries

• Breakfast: Half cup milk, half sliced banana and two wheat biscuits

• Lunch: Whole grain bread sandwich with tuna and cheese and a cup of salad veggies.

• Evening tea with nuts.

• Dinner: Chicken with veggies and a half cup of cooked brown rice.

Day 2

• Morning tea with cheese and crackers

• Breakfast: Half cup milk, stewed fruit and half cup cooked oatmeal.

• Lunch: Whole grain wrap with falafel and a cup of salad veggies.

• Evening tea with nuts.

• Dinner: Baked vegetables and roasted beef.

Day 3

• Morning tea with fruit

• Breakfast: Poached egg, smoked salmon, a slice of multigrain bread, grilled mushrooms, and tomato.

• Lunch: Roast beef rice salad.

• Evening tea with vegetable sticks and hummus.

• Dinner: Ricotta and spinach cannelloni with a green salad.

Also read: Shivlingi Beej: The Ultimate Guide to Boosting Your Fertility Naturally

To Summarize

A nutritious and balanced diet plan can improve fertility in women but only when coupled with a good lifestyle. At the same time, women trying to conceive should not let worry and stress get them down. Consult a healthcare provider and also go through the articles on Mylo for more information on a fertility diet plan.

References

1. Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American Journal of Obstetrics and Gynecology

2. Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition,

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