Which foods are best if you are trying to get pregnant?

Certain foods can be more beneficial if you are trying to conceive and during pregnancy you might be wondering about nutrition. What food should you eat and are there any you should avoid. What foods are not so good for fertility? Whilst the best nutritional advice is to have a healthy balanced diet, there are certain foods that may be more beneficial for conception and pregnancy.

Here are seven foods that are beneficial for fertility.

1. Salmon

Salmon consists of key omega-3 fatty acids, which may be helpful for fertility in women and men. It is a very good source of vitamin D too - and studies have shown low vitamin D levels to be a risk marker for fertility issues. Salmon is also a good selenium provider, which can help with healthy function of the reproductive system in both men and women.

2. Lentils

If you’re trying for a baby, you’re probably already taking a folate or folic acid supplement because it’s such an important nutrient for baby’s healthy development. 400 micrograms of folate/ folic acid daily is recommended at least three months before trying to get pregnant.

3. Kale and other antioxidant-rich foods

Studies have indicated a link between oxidative stress and male infertility. Oxidative stress is essentially when the balance in your body between free radicals and antioxidants is out of sync and too many free radicals have built up. Presence of free radicals can affect fertility.

A diet rich in antioxidants could be helpful, because antioxidants can help protect cells from free radical damage. Antioxidants are made by your body and can be present in foods. Some foods reported to be high in antioxidants include blueberries, artichokes, kale and red cabbage. The One contains antioxidants like beta carotene, Vitamin C, Vitamin E, CoQ10 as well as nutrients that support the antioxidant enzymes like Selenium, Zinc, and NAC.

4. Maca

This Peruvian superfood has been shown to boost sperm count and sperm motility. Maca powder has a slightly bitter taste, so ideally put it in a smoothie or sprinkle it into your fruit, yoghurt or porridge.

5. Greek Yogurt

Easy to incorporate into your diet as part of breakfast, Greek yogurt is full of vitamin D and calcium - two nutrients that are important for fertility function. Greek yogurt is a great source because it is a quick and easy breakfast option, and you can pair it with fertility friendly fruits such as berries, which are full of antioxidants.

6. Sweet Potatoes

Sweet potatoes are full of beta carotene, which studies have found can boost progesterone, an essential pregnancy hormone. Carotenes are also essential for good sperm parameters to improve male fertility potential.

7. Beetroot

Beetroot is packed with nitric oxide which causes blood vessels to dilate, encouraging ‘oxygenated, nutrient-rich’ blood flow to the womb, which researchers believe may help with embryo implantation. Beetroot also boasts plenty of antioxidants and folate which are fertility friendly.

References

Kakoma K, Kukharuk O, Śliż D. The Influence of Metabolic Factors and Diet on Fertility. Nutrients. 2023 Feb 27;15(5):1180. doi: 10.3390/nu15051180. PMID: 36904180; PMCID: PMC10005661.

Gaskins AJ, Chavarro JE. Diet and fertility: a review. Am J Obstet Gynecol. 2018 Apr;218(4):379-389.: 10.1016/j.ajog.2017.08.010. Epub2017 Aug 24. PMID: 28844822; PMCID: PMC5826784. 

Gabriela Halpern, MSc a  ∙ Amanda Souza Setti, MSc b  ∙ Daniela Paes de Almeida Ferreira Braga, PhD b  ∙ Assumpto Iaconelli, Jr., MD b  ∙ Edson Borges, Jr., PhD

Beetroot, watermelon and ginger juice supplementation may increase the clinical outcomes of intracytoplasmic sperm injection cycles