In this article, we’ll explore how to improve your fertility by adopting a diet rich in essential nutrients. We’ll introduce you to some key foods that should be part of your diet, whether you’re a man or a woman looking to boost their fertility.
Whole dairy products: healthy fats and essential vitamins
Whole dairy products are rich in healthy saturated fats and contain vitamins K2, A and D3. These vitamins are fat-soluble, so it’s important to choose whole-milk varieties to get the most out of them.
Fish and seafood: a goldmine for fertility
Oysters, salmon, seafood and other low-mercury fish are an excellent source of iron, vitamin B12, selenium, omega fatty acids and zinc, all of which are very important for fertility. In addition to these foods, walnuts are also a valuable source ofomega-3, while Brazil nuts provide selenium. Walnuts can also boost male fertility, so don’t hesitate to share some with your partner!
Choline: an ally in reducing the risk of birth defects
Studies have shown that choline can reduce the risk of congenital malformations. So it’s a good idea to add it to your list of foods to eat regularly.
Fruit and vegetables: boosting fertility with a balanced diet
To increase your chances of conceiving, we also recommend eating fruit and vegetables, rich in essential vitamins and nutrients. Grapefruit, oranges, broccoli, peppers, kiwis and pineapple are packed with vitamin C, helping to regulate a woman’s hormonal balance. Spinach also contains iron, which promotes ovulation. Finally, consider adding foods beneficial to male fertility, such as avocados, pomegranates and cooked tomatoes.
- Grapefruit: rich in vitamin C
- Orange: helps regulate hormonal balance
- Broccoli: source of vitamin C
- Peppers: contribute to the proper functioning of hormones
- Kiwi: provides an extra dose of vitamin C
- Pineapple: helps regulate hormones
- Spinach: rich in iron, promotes ovulation
Liver: an unpopular but highly nutritious food
Admittedly, liver isn’t the most popular of foods, but it offers a wealth of vitamins A, B12 and riboflavin, as well as folic acid, selenium, choline and zinc. All these elements are essential for boosting fertility.
Seeds: health supplements to add to your preconception diet
Sunflower, flax and pumpkin seeds are also great additions to your diet. Sunflower seeds provide vitamin E, folic acid, selenium, zinc and omega-3. Flaxseeds are an excellent source ofomega-3s, helping to balance your hormones. Finally, pumpkin seeds are rich in zinc and iron.
Favoring plant proteins for women’s health during ovulation
Studies have shown that plant proteins are better for women’s health during ovulation than animal proteins. For example, beans and lentils are a good source of iron, fiber and folic acid, key elements for boosting fertility.
In conclusion, adopting a balanced diet rich in essential nutrients is a major asset for improving your fertility. Don’t hesitate to incorporate these foods into your diet, and share these tips with your partner to optimize your chances of conceiving together.
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