• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
Pregnancy Logo 2018

Pregnancy Magazine

Pregnancy and infancy news, tips, and reviews

“Great
  • Pregnancy
  • Labor & Delivery
  • Baby
  • Breastfeeding
  • Buyer’s Guide
  • mom

Fertility foods: 8 foods to boost reproductive health

by Wendy Jo Peterson, MS, RDN author of Born To Eat & the Mediterranean Diet Cookbook For Dummies 2 Comments

pregnant woman eating

Struggling with fertility can be one of the most heart-wrenching and frustrating endeavors. Getting pregnant is not as easy as the movies make it out to be. The causes of infertility abound and often leave health care practitioners and patients with many questions. There is still so much that is unknown when it comes to reproductive health, but research is on the rise and food is taking center stage as a means to promote positive fertility outcomes. Dietitians and co-authors of Fertility Foods Cookbook Elizabeth Shaw, MS, RDN, CLT and Sara Haas, RDN, LDN shared 8 foods to consider adding to a fertility-focused diet to either boost chances of getting pregnant or having a healthful pregnancy.

Eight power-packed fertility foods

Very few research studies have investigated the effects of specific foods on fertility, but the broader food groups–such as fruits, vegetables, dairy, and whole grains–have been studied. Below is a list of eight nutrient-dense foods to put on your plate.

1. Berries

Strawberries, blueberries, and blackberries are rich in in color, flavor, antioxidants, and fiber. Antioxidants are key to helping combat free radicals that may disrupt reproductive health.

2. Whole fat dairy

Whole milk, whole-fat yogurt, and cheese have mounting research behind them highlighting that one to two servings of whole milk dairy can support conception. Eight ounces or one cup of creamy yogurt topped with berries sounds like a perfect afternoon snack!

3. Salmon

While studies in this area are somewhat inconclusive, what we do know is that research does support the addition of heart healthy omega-3 rich fish into your diet at least twice a week. Salmon is a rich source of omega-3 fatty acids and lean proteins.

4. Fermented foods

Yogurt, sauerkraut, kombucha, kimchi, and pickles are fermented foods packed with healthy bacteria (often referred to as probiotics). Probiotics boost your immunity and improve overall gut health. Look for refrigerated sauerkraut or pickles that only contain salt and the vegetable as ingredients, the canned varieties have been heat processed, subsequently killing off the healthy bacteria.

5. Walnuts

Fertility health does expand beyond women, and sperm health can be boosted with a daily dose of 75-grams which is approximately ¾ cup. Add walnuts to yogurt, encrust your salmon with crushed walnuts, or sprinkle onto salads for some added crunch.

6. Eggs

Packed with protein, Vitamin D, healthy fats, and choline, eggs are a super star in the nutrition game. Choline has received a lot of coverage lately highlighting its benefits throughout pregnancy. Most women fall short of the recommended amount of 450 mg each day. Whether eggs are scrambled, boiled, or baked they can make for a tasty addition to any meal.

7. Whole grains

Research indicates that both males and females can benefit from a diet rich in whole grains, from sperm health to conception. Quinoa, barley, oats, millet, amaranth, or faro can jazz up a breakfast or add some dimension to a salad.

8. Beans

Legumes, like black beans, lentils, and kidney beans are an excellent source of fiber, protein, and prebiotics. Prebiotics are the food for probiotics, which make for a healthy and happy gutFertility Foods Cookbook

Are you ready to overhaul your pantry with fertility-focused foods? Look no further than the Fertility Foods Cookbook! Shaw and Haas know first hand how important nutrition is for reproductive health and show you just how simple it can be to take control of the one area of your life that may seem so out of control during this time, your nutrition. Fertility Foods Cookbook is packed with colorful photos, simple recipes, and overflowing with fertility research.

Filed Under: Fertility, Food and Recipes, Pregnancy Tagged With: fertility, nutrition, Reproductive health

Reader Interactions

Comments

  1. Aahana Kapoor says

    at

    Hey Wendy, great post
    One can have a healthy pregnancy by adopting a healthy lifestyle. There are a lot of food options available that helps in boosting fertility

    Reply
  2. Dr Chandana says

    at

    Any balanced diet should include healthy plant-based fats in moderation. When you’re attempting to get pregnant, incorporate additional dietary advice into your daily routine. This includes nuts, avocados, olive oil, and grapeseed oil.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
Peaceful Discipline by Sarah Moore

More to See

parent coaching

Parent Coaching: 3 Ways to Create a More Joyful Home

By Sarah Moore

The perfect workout for pregnant women (sponsored)

By Isa Herrera, MSPT CSCS

how to be a good mother

How to Be a Good Mother: 5 Ways To Raise Children with Love & Respect

By Sarah Moore

Aligned Parents webinar

By Paul Banas

Footer

Copyright 2023 Pregnancy Magazine Group

Emails powered by Wishpond: PregnancyWishpond

Dedicated WordPress hosting: PregnancyFlywheel

WordPress Theme: PregnancyTheme

This website provides information of a general nature and is designed for educational purposes only. It is not a substitute for an examination by your healthcare provider. If you have any concerns about your own health or the health of your child, you should always consult with a physician or other healthcare professional. Please review the Terms of Use before using this site. Your use of the site indicates your agreement to be bound by the Terms of Use.

 

Recent

  • A Beginner’s Guide to Gentle Parenting: 5 Ways to Lead with Love
  • How to Be a Good Mother: 5 Ways To Raise Children with Love & Respect
  • Best Parenting Books: 28 Books That Will Change Your Life for the Better
  • Aligned Parents webinar
  • How to make sure your home is ready for the new addition to your family

Search

© Copyright 2023 Pregnancy Magazine Group · All Rights Reserved

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
SAVE & ACCEPT