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Top 5 Foods to Improve Infertility

Infertility is defined as the inability to conceive after a period of 12 months of regular, unprotected sex.

Unfortunately, it is a condition that affects many women (and men as well), yet in many cases can be treated through diet and lifestyle changes.

The National Infertility Association (2019) provides the following statistics in relation to infertility:

  • 1 in 8 couples have trouble getting pregnant or sustaining a pregnancy

  • Approximately one-third of infertility affects the female partner, one-third affects the male partner, and one-third is a combination of problems related to both partners.

  • 7.4 million women have ever received infertility services in their lifetime.

Infertility can be a stressful and debilitating situation for many woman who desire to conceive.

However, diet is key to helping improve the ability to conceive.

6 nutrient-rich foods essential for a healthy reproductive system include:

  1. Pumpkin seeds: pumpkin seeds are rich in zinc, one of the key minerals for conception. Studies show that zinc is vital for proper egg development and sperm maturation. Vitamin E is also necessary for protecting against reproductive disorders, which is another nutrient found in pumpkin seeds.

  2. Spinach: rich in iron, spinach is a great food to consume before and during pregnancy as iron is necessary for making the extra supply of blood for baby and transport oxygen to the lungs for both mother and child.

  3. Blackberries: blackberries contain antioxidants that help prevent free radical damage and protect the reproductive organs. Antioxidants also help enhance fertility and improve sperm quality.

  4. Walnuts: walnuts contain omega-3 and omega-6 fatty acids, necessary for reducing inflammation in the body (especially in cases of endometriosis) and help improve egg quality in females.

  5. Greek yogurt: contains vitamin D, which supports the reproductive system. Vitamin D deficiency has been linked to reduced fertility in women. In men, Vitamin D levels are important for good semen quality and maintaining adequate testosterone levels.

  6. Olives: another food that is high in healthy fats, helps reduce inflammation in the body. Fattys acids are crucial for good insulin balance, as high glucose levels affect fertility.

Diet is essential to optimize reproductive health. However, it is important to also consider lifestyle habits such as exercise/activity level, oral health, smoking/alcohol consumption, and sleep.


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