Whole grains and wholemeal cereals, beans, legumes, some fruits and most non-starchy vegetables - and some starchy vegetables such as sweet potato - are examples of complex carbohydrates.

As well as increasing your chances of conceiving, a diet based on low GI foods will reduce your risk of developing Type 2 diabetes, high blood pressure and heart disease and help you maintain a healthy weight. Certain foods can harm your hormonal function, disrupt ovulation and reduce your chances of conceiving.

Some of these foods are:. Excess sugar causes inflammation and glycation - a process by which sugar molecules stick to specific proteins in the body, which can cause inflammation of the uterus and ovarian ageing. Sugar-sweetened drinks and foods high in sugar can negatively affect egg quality and are linked to ovulatory disorders.

Women who consume excess sugar tend to take longer to get pregnant. To give you an idea, a glass of orange juice contains approximately 8 tsp of sugar, a can of cola at least 7 tsp of sugar, and your average sports drink can have up to 13 tsp of sugar!

However, artificial sweeteners are not the solution. Artificial sweeteners create a cortisol response, which stresses your system and can disrupt or even inhibit ovulation. The solution is natural or less processed sweeteners like maple syrup, honey, stevia or xylitol. These include pasta, bread, potatoes and bakery products.

Simple or refined carbohydrates have a low glycaemic index, which means that they are rapidly converted into sugars, causing your blood sugar levels to spike rapidly. This, in turn, affects your insulin levels, disrupts your hormonal balance and ovulation, causes inflammation and generally plays havoc with your fertility.

Insulin is a hormone produced by the pancreas to help metabolise what we eat. They are cheap and add flavour to foods, which makes them popular and challenging to avoid. Trans fats lower female fertility because they cause insulin resistance, inflammation and an increased risk of anovulation when no egg is released at the time of ovulation.

In its natural form e. tempeh, edamame beans or fermented form e. miso paste , soy is healthy, but highly processed soy products are bad news for female fertility. This is because processed foods, such as certain energy bars and protein shakes, contain large amounts of soy protein isolate, which deliver a massive dose of phytoestrogens a substance that mimics oestrogen in your body compared to what you would typically have in a serving of, say, tempeh.

These can disrupt bodily functions, including hormonal functions. Consumption of certain pesticides has been linked to reduced fertility and poorer pregnancy outcomes.

Buying organic produce whenever possible significantly reduces your exposure to pesticides. What you eat can significantly impact your chances of conceiving a baby.

There are easy changes you can make to boost your fertility and improve your health in preparation for pregnancy and motherhood. For more information on trying to conceive, visit our Trying to Conceive hub and look at our Pre-conception Kit. shop all pregnancy range labour range recovery range supplements range Gifting gifts range saver sets build your own set midwife written e-books.

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Malena Monteverde preconception Recommended Products. One of these ways is in our fertility. Omega-3 Fatty acids They are found in oily fish such as mackerel, sardines, salmon, tuna and herring, as well as in flaxseed, seaweed, chia seeds, hemp seeds and walnuts.

Vegetable protein Increased vegetable protein intake has been associated with improved fertility in women, whereas a high animal protein intake is linked to decreased fertility.

Vegetable protein is primarily found in: Beans and legumes Ancient grains like quinoa or amaranth Nuts and seeds In smaller quantities, in some vegetable All of these foods act as an excellent source of natural vegetable protein within a fertility diet.

Popular foods rich in vegetable protein include: Tofu and tempeh made from soybeans Hummus made with chickpeas All dishes containing beans or legumes stews, soups, veggie burgers All nut butter Aalads, soups or curries prepared with or accompanied by grains like quinoa You can still consume animal protein whilst reducing the amount and frequency you do, and maintaining a healthy level of animal protein in your diet is also one of the best ways for both men and women to achieve high levels of healthy fats in the body.

Folate It is an essential B vitamin that plays a crucial role in your overall health, helping with cell metabolism and forming new cells. Some of the best fertility foods for getting pregnant which are rich in folate include: Dark leafy greens broccoli, kale, Brussels sprouts Asparagus Legumes Beets Citrus fruits Nuts Some foods, such as bread and cereals, are fortified with folic acid - the synthetic manmade form of folate.

Chronic inflammation in the body can negatively impact fertility. Berries contain anti-inflammatory compounds that can help reduce inflammation and promote a healthy reproductive system.

Berries contain essential nutrients like folate, which is crucial for preventing neural tube defects in early pregnancy. Berries contain phytoestrogens , which are plant compounds that mimic the effects of estrogen in the body.

These compounds can help regulate hormonal balance. In addition to these benefits, berries are also a great source of fiber. Fiber benefits fertility because it can help regulate blood sugar levels and promote hormonal balance. High blood sugar levels can interfere with ovulation and decrease fertility.

Berries have a low glycemic index, meaning they do not cause a rapid increase in blood sugar levels. Stable blood sugar is essential for maintaining hormonal balance and supporting fertility.

Nuts and seeds are a nutrient-dense addition to your diet and can offer a wide range of benefits for fertility. They acquire healthy fats, protein, and fiber, which can help regulate hormones and promote ovulation.

Nuts and seeds also contain antioxidants and other nutrients that can improve egg quality and sperm health.

Healthy fats are essential for fertility because they help regulate hormones and promote ovulation. Nuts and seeds include omega-3 fatty acids, making them a great source of healthy fats.

Omega-3 fatty acids benefit reproductive health and can improve egg quality and sperm health. In addition to healthy fats, seeds, and nuts are also a great source of protein. Protein is essential for fertility because it provides the building blocks for hormones and reproductive tissues. Seeds and nuts can be enjoyed as a snack or added to meals.

Walnuts, almonds, chia seeds, and flaxseeds are all excellent choices. Aim to include a handful of nuts or seeds in your diet every day to boost your fertility. Whole grains are an important part of a balanced diet and can be crucial to fertility.

They are a great source of complex carbohydrates, which can help balance blood sugar and promote hormonal balance. Whole grains are also rich in fiber, vitamins, and minerals necessary for reproductive health. Complex carbohydrates are particularly beneficial for fertility because they digest slowly, which helps regulate blood sugar levels.

Including whole grains in your diet can help regulate blood sugar levels and increase the chances of conception. It produces eggs and sperm and plays a crucial role in reproductive health. Lean proteins such as tofu, chicken, and fish benefit fertility.

They are low in saturated fat and high in essential amino acids that can support reproductive health. In addition to lean protein sources, dairy products such as whole milk, whole yogurt, and cheese are also excellent protein sources. They are rich in calcium crucial in muscle function, including the uterus muscles.

You can add chicken or fish to salads, stir-fries, or soups. Tofu is excellent as a meat substitute in a variety of dishes.

You may consume dairy products alone or as ingredients in recipes. Healthy fats help regulate hormones and promote ovulation.

They produce hormones and play a crucial role in reproductive health. Avocados, fatty fish, and olive oil are all exceptional sources of healthy fats. Avocados contain monounsaturated fats , which can help regulate hormones and promote ovulation.

Olive oil also contains monounsaturated fats and can help reduce inflammation. Fatty fish such as mackerel, salmon, and sardines all contain omega-3 fatty acids, which can improve egg quality and sperm health.

You can utilize olive or avocado oil as a salad dressing or a toast spread. Fatty fish can be grilled, baked, broiled, and served with vegetables. Oysters are often considered an aphrodisiac and can boost fertility for several reasons. Oysters are one of the best sources of zinc, a mineral crucial to reproductive health.

Zinc is essential for male testosterone production and helps regulate female hormone levels, promoting healthy ovulation. Oysters contain high levels of amino acids, including D-aspartic acid and N-methyl-D-aspartate NMDA , linked to increased male testosterone production.

Higher testosterone levels can enhance sperm production and motility. Oysters are an outstanding source of omega-3 fatty acids, associated with improved fertility in both men and women. Omega-3s help regulate hormone levels, reduce inflammation, and promote healthy reproductive function.

They also contain various antioxidants like vitamin E, selenium, and zinc, which help protect reproductive cells from oxidative damage caused by free radicals.

This protection can improve sperm quality and egg health. Oysters contain high dopamine levels, a neurotransmitter associated with pleasure and arousal. Increased dopamine levels can enhance sexual desire and improve overall sexual function.

It's important to note that while the foods described in this list may have potential benefits for fertility, they should not be relied upon as the sole solution for fertility issues. Maintaining a healthy diet, regular exercise, managing stress levels, and seeking medical advice are crucial for optimizing fertility.

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The brain and all body tissues function at an optimal level in a highly-oxygenated environment. Farmers in the Midwest who have sterile cows and bulls put them on wheatgrass to restore fertility.

The high magnesium content in chlorophyll builds enzymes that restore the sex hormones. Wheat grass is beneficial to fertility for the number of positive effects it has on the body. Consumption of wheat grass helps to balance pH levels in the body to make a more suitable environment for ova and sperm.

It increases oxygen levels in the body to improve cell and organ structure and acts as an overall fertility enhancer. Organic Barley Grass — A nutritious, alkaline green superfood.

Barley Grass is considered to be one of the most balanced nutrient profiles of all green plants because of its abundance in vitamins, minerals, antioxidants, amino acids proteins, active enzymes, and chlorophyll.

The nutrients contained in barley grass may help to increase fertility by improving the condition of both sperm and eggs. Barley grass is very high in folic acid which is an essential nutrient women need to prevent birth defects from occurring. Barley grass is high in protein, amino acids, and enzymes that promote sexual vitality and healthy reproductive organs.

Spirulina — Spirulina is a tiny aquatic plant that has been eaten by humans since prehistoric times and is grown worldwide as a healthy food. Imagine a vegetable with more protein than soy, more Vitamin A than carrots, more iron than beef, profound source of protective phytochemicals, naturally low in fat, source of the essential fatty acid GLA, and is easy to digest.

Learn more about the unique blue Bilin protein of Spirulina. Chlorella — This amazing natural green alga, chlorella, is an excellent food for detoxification. It supports the body in cleansing toxins. Organic Flaxseeds — Flaxseeds are rich in alpha linolenic acid ALA , an omega-3 fat that is a precursor to the form of omega-3 found in fish oils called eicosapentaenoic acid or EPA.

Flaxseeds are also rich in fibers which are important for cleansing the colon. Flax has proven to be one of the most beneficial supplements for women with fertility issues.

It is high in Omega-3 fatty acids and helps to regulate hormones in the body which can contribute to fertility health. It can be used to help a number of different female issues including menstrual irregularity and infertility. Kamut Grass — Kamut grass is multi-functional in helping to improve fertility by improving the health of your body.

It regulates pH levels in the body, and cleanses and detoxifies the body of harmful toxins. It is high in chlorophyll, which promotes oxygen levels in organs and cells and is loaded with eight essential amino acids and free-form proteins that help to enhance your reproductive function.

Astragalus — Astragalus is a plant that has been used in Chinese medicine for centuries. This herb is very beneficial in helping with male infertility, as it may help to increase sperm count and improve sperm motility.

It also helps to decrease stress and tension, which can affect fertility and regulates normal cell growth, which is important for both men and women. Green Tea — Research has shown that green tea is very beneficial to the body, and fertility is no exception.

Green tea is very high in antioxidants which can help to repair damage that has occurred to our reproductive organs. Two of the compounds found in green tea, hypoxanthine and polyphenols, may also help to produce healthier sperm and eggs, which increase the number of embryos that are viable for conception.

Bee Pollen — Bee pollen is one of the only foods that contains every nutrient needed for optimal health. It is rich in B Vitamins, Vitamins C and E. It is also known to increase energy, mental function and endurance.

Kelp — Kelp is a seaweed that is especially high in iodine, which is a must for proper glandular function and metabolism. It also contains iron, sodium, phosphorus, and calcium, as well as magnesium and potassium. Kelp is a source of vitamins A, B1, B2, C, D and E, plus amino acids.

Royal Jelly — Royal Jelly is rich in amino acids, lipids, sugars, vitamins, and most importantly, proteins. It contains high levels of vitamins D and E, and also has ample levels of iron and calcium. As all of these are essential to proper health and organ function; it is very easy to see how Royal Jelly can help with in assisting with fertility.

Studies have shown that regular consumption of high-quality Royal Jelly has been shown to help balance hormones. Ginkgo Biloba — Ginkgo has the great ability to increase circulation in the body. This is very beneficial for the uterus and ovaries. Daily consumption of FertiliGreens will help provide your body with essential nutrients that promote health vitality.

After taking FertiliGreens daily for as little as one week, many people report an increase in energy, better looking hair, skin, and nails, and increased regularity, all signs of good nutrition and a healthy body.

Hethir Rodriguez is the Founder and President of Natural Fertility Info. She has been a Certified Herbalist for over 19 years, holds a Bachelors degree BS in Nutrition Sciences.

Since founding Natural Fertility Info. Hethir has dedicated her life to empowering women with to take control of their health with natural therapies. Folic acid supplements are a great example. But generally, supplements are most effective when paired with a nutritious diet and active lifestyle.

So, they can also serve as a solid base for a good pregnancy diet. A balanced diet based around whole foods can provide healthy amounts of nutrients that have been studied for their potential benefits for male and female fertility. However, studies suggest that getting more than the recommended daily amounts of these nutrients may also improve fertility.

But getting some through food is a safe place to start. Male fertility is defined by semen quality, and most studies on it have specifically studied men experiencing fertility issues. However, some more general patterns have emerged as well. An analysis of recent studies showed that diets rich in unsaturated fatty acids including omega-3 fatty acids and antioxidants are associated with better semen quality, and that a low intake of protein may be a risk factor for male infertility.

Antioxidants are vitamins and minerals that can help protect your body from damaging free radicals. Some of the most well-known antioxidant examples are vitamins C and E.