Fertility Boosting Foods for Men & Women – Elsa Jones, Nutritional Therapist

When it comes to getting pregnant there is a lot of truth in the old adage “You are what you eat”. What you eat affects every single cell in your body including the hormones that dictate fertility. Eating a fertility diet in preparation for pregnancy and to boost fertility is one of the most powerful health changes you and your partner can make. Numerous studies have shown that specific changes to the diet can increase sperm quality and quantity as well as encourage healthy ovulation and support a healthy pregnancy.

 

Just as nutrients in food can be helpful for fertility, there are some foods and chemicals added to foods that can be harmful for your health and fertility. Read on for my top ten tips on getting your diet into baby making shape:

Zinc Test:

Zinc is one of the most widely studied nutrients in connection with male and female fertility and several studies show that even short term zinc deficiencies can have an adverse effect. Zinc is one of the most important minerals for healthy sperm. In women, zinc helps the body use oestrogen and progesterone more efficiently. To up your zinc levels get snacking on pumpkin or sesame seeds. Meat and seafood are also excellent sources of this mineral. A nutritional therapist can perform a simple zinc taste test to assess your zinc status.

Detox your Liver:

Since the liver is the most important organ for oestrogen removal and hormone regulation, liver health is important for fertility. Research suggests that both alcohol and caffeine consumption adversely affect fertility in males and females so cutting down on both is strongly advisable. Aim to drink at least 6-8 glasses of filtered water and include herbal teas such as dandelion root or ginger. Kick start liver detoxification daily by squeezing half a lemon in a small glass of warm water first think in the morning before breakfast. The herb Milk thistle (available from health food stores) is a wonderful liver cleanser and thus helps balance female reproductive hormones.

Amazing Antioxidants:

Supercharge your reproductive health by eating a wide variety of different coloured fruits and vegetables such as blueberries, red peppers, and kale. These foods are packed with antioxidant vitamins including vitamin c which boosts sperm health. Garlic contains the powerful antioxidant selenium which enhances male and female reproductive health. Aim to eat at least 5 portions of brightly coloured fruit and vegetables per day and use garlic liberally during cooking.

Pump up the Iron:

Studies have shown that women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy. It has been reported that one in three Irish women have depleted iron stores so I highly recommend that you get your Iron levels checked. Aim to eat 2 portions of organic red meat per week. Iron is also found in chicken, fish and eggs. Vegetarian sources of iron include beans and lentils, green leafy vegetables as well as nuts and seeds. However, vegetarian sources of iron are not as easily absorbed so an iron supplement may be required.

Rethink Refined Carbs:

When a wholegrain food is processed by machinery it strips away the bran and the germ from the food. Many key nutrients are lost during this process including the B vitamins which are crucial to fertility. White bread, white rice, white pasta are all example of refined carbohydrates which have been stripped of nutrients. When trying to conceive its best to stick with whole grains such as oats and brown rice which are loaded with B vitamins in particular B 12 which helps produce healthy eggs and sperm and folic acid which helps prevent neural tube defects – It is also necessary to take folic acid in supplement form

Eat Good Fat:

We absolutely need fat in our bodies, particularly when trying to conceive. Fat plays an important role in our endocrine function, which regulates the hormones involved in reproduction. Avoid low fat or diet foods, instead opt for nourishing fats which contain the fat soluble vitamins A, D, E, and K, which are often lacking in low fat diets and are essential to a healthy body and a healthy pregnancy! Healthy fat options include eggs, avocadoes, nuts, seeds, olive oil and oily fish such as salmon and tuna.

Get Plastic out of your Diet:

There are numerous man made chemical compounds in our modern world which have been shown to be ‘hormone disruptors’, in other words they mimic reproductive hormones and cause hormonal imbalances in both men and women. One of the biggest culprits is plastic. You can minimize the effects of plastics on your health and fertility by avoiding drinking out of or reusing plastic water bottles. Also store food in non-plastic containers such as glass, pyrex and ceramic containers and never heat food in plastic containers or cover hot food with plastic wrap.

Avoid Hormone Disruptors:

Besides plastic there are other substances in the foods that we eat that have the potential to disrupt our reproductive hormones. I would recommend switching to an organic based diet so as to avoid pesticides and herbicides. I would also recommend that you do not consume dairy on a daily basis. Dairy foods such as milk and cheese are congesting to the body. In cases of fertility issues, they may aggravate the imbalance. In addition, dairy that is not organic contains added hormones and antibiotics which can contribute to increased oestrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or oat milks.

Maintain your Ideal Weight:

Being fertile is a matter of balance, especially when it comes to body weight. Being too thin or too heavy can interfere with ovulation. Shedding a few pounds (or gaining a few if you’re underweight) while you’re attempting to get pregnant is a good idea.

Elsa offers one to one consultations to meet your individual health requirements.
Visit www.elsajonesnutrition.ie or e-mail info@elsajonesnutrition.ie

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