Better Eggs And Sperm Are Possible

Getting pregnant doesn’t always come easy. Some couples struggle with infertility and may require the assistance of assisted reproductive technology (ART) to conceive. Before jumping right into ART, consider the impact of food on reproductive health. For both women and men, the right dietary choices can help to optimize egg and sperm health.


A balanced diet is key

Before completely overhauling the diet, remember that balance is key. A diet rich in fruits, vegetables, whole grains, healthy fats, and protein is essential. At the same time, steer clear of added sugar, trans fats, processed carbohydrates, and soy. Alcohol should also be avoided.

The power of antioxidants

Antioxidants are a must when trying to conceive. They help block free radicals in the body from reaching the ovarian reserve, helping to protect egg quality. In men, antioxidants keep sperm healthy, improving both count and motility. Fruits such as blueberries, strawberries, blackberries, and grapes contain high levels of antioxidants. Dark chocolate is another excellent source to indulge in on occasion, while beans, pecans, spinach, artichokes, and tomatoes can be easily added to the diet throughout the week.

Walnuts for baby?

Most people know that nuts are healthy. Walnuts, in particular, seem to have the most significant effect on fertility. The nut is rich in omega-3 fatty acids, which help increase the chances of conception. In a recent study, male participants who consumed a handful of walnuts daily for 3 months produced healthier sperm. In women, omega-3s have been shown to help regulate hormones and increase blood flow to the uterus. Not a fan of walnuts? Fatty fish, flax seeds, soybeans, and chia seeds are also excellent sources of omega-3s.

Don’t forget folic acid

Another essential nutrient for men and women of reproductive age is folic acid. This B vitamin is found naturally in the diet as folate and can be obtained via dark leafy vegetables, citrus fruits, and fortified breakfast cereals. Research shows that folic acid has the potential to improve sperm motility, especially for couples undergoing in vitro fertilization (IVF) using intracytoplasmic sperm injection (ICSI) to get pregnant. For women, folic acid can improve ovarian reserve when taken consistently. Folic acid is also essential during early pregnancy to prevent a class of birth defects called neural tube defects (NTDs), so getting into the habit of consuming this vital nutrient before pregnancy starts is a good idea.

Your pre-pregnancy diet unlocked

Although fertility challenges can be complicated, and some couples will ultimately need to seek out ART treatment, small modifications to the diet can make a big difference in egg and sperm health. Focus on incorporating more antioxidants, omega-3s, and folic acid for the best results. Nutrients can often be obtained from real food, and a supplement is unnecessary. However, always speak with a healthcare provider, as each situation is unique.

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