Tip #1: Monitor caffeine intake
Caffeine and the stress of fertility often go hand-in-hand. Coffee can have stimulating and soothing effects. The average morning cup of coffee will likely have no impact on fertility rates. However, high amounts of caffeine can negatively affect fertility and increase the chance of miscarriage. Limiting caffeine intake to 200 milligrams or less daily is recommended.
Tip #2: Change up the protein
Meat-based proteins increase the chance of ovulatory infertility. Plant-based foods often combine protein and other nutrients into the same product. Plant-based proteins are often lower in calories than meat products. Examples of popular plant-based proteins include lentils, chickpeas, quinoa, chia and hemp seeds, broccoli, kale, and nuts.
Tip #3: Take multivitamins with folic acid
Maintaining a balanced diet is essential for fertility and the developing fetus. Even well-balanced diets often have nutritional gaps. Multivitamins are a way to ensure the mother is getting all the nutrients needed to support a healthy pregnancy. Folic acid is especially important for healthy spinal development in the growing child. Folic acid even benefits men by increasing sperm quality and quantity.
Tip #4: More omega-3s
Omega-3s are essential fatty acids the body needs but cannot produce. These fatty acids must be consumed through food. Omega-3s regulate hormone levels, promote ovulation, and increase blood flow to the reproductive organs. Especially beneficial for men, omega-3s promote sperm count and viability. Omega-3 deficiencies can increase the risk of preeclampsia and low birth rate babies. Cold water fish, seeds or nuts, and leafy greens carry high concentrations of the essential fatty acid.
Tip #5: Eat antioxidant-rich foods
Antioxidants protect the body from free radicals formed during the metabolic process. Free radicals lead to oxidative stress and can damage sperm and egg development. The damage may not be seen until the pregnancy is further along and the child exhibits signs of birth defects or developmental problems. Free radicals can also increase the risk of miscarriage. Fruits, vegetables, nuts, grains, and fish are full of beneficial antioxidants.
Food and fertility
The infertility journey can be complex. Food can be simple. Eating a well-balanced diet is essential in preparing the body for pregnancy. Monitoring caffeine intake, taking multivitamins, and changing up protein sources are natural ways to boost fertility and increase the chances of pregnancy. For more tips regarding what to eat to boost fertility, women should speak with a fertility specialist.