Eating For Fertility
When it comes fertility, what you eat plays a huge role in overall reproductive health. Certain foods containing high amounts of omegas found in seafood, certain nuts, and fish oil, can help increase the quality of a woman’s eggs and delay ovarian aging. While foods that contain high amounts of caffeine, alcohol, saturated fats, sugar, preservatives, and flour should be avoided as they can cause inflammation and potentially have a harmful effect on the cells lining a woman’s womb. Also, they make you fat… so there’s that. LOL.
I remember when I first turned to Dr. Google to learn about ways of improving egg quality and increasing fertility, I felt very overwhelmed. One blog would say to avoid cheese because it’s high in artificial growth hormones, while another would say dairy is beneficial to fertility… One medical journal would say to avoid coffee completely, while another would say a cup a day was fine… Rather than picking and choosing which diet felt the easiest to follow (hint, it was the one that said I could have coffee!), I decided to turn to science…
First, let’s take a look at the big players in overall reproductive health.
Omega-3 Fatty Acids
Folic Acid (Vitamin B9)
Vitamin D
Vitamin E
Next, let’s determine which foods contain the highest amounts of each.
Omega 3 Fatty Acids (Vitamin B9)
Omega-3’s regulate hormones, which is important for ovulation, they increase blood flow to the uterus, reduce inflammation in the body, and improve the ability of an embryo implanting in the uterus.
Studies have shown that Omega-3’s are also essential to sperm function as they help build the acrosome of the sperm cells. This is the covering over the sperm’s oval head and what works to break down the outer layer of an egg cell for fertilization.
Couples who are trying to conceive should consume 1,000 mg of Omega-3 fatty acids a day.
Foods that are high in Omega-3 fatty acids include:
Mackerel: 4,580 mg of EPA and DHA (combined) in a 3.5oz serving (100g).
Salmon: 2,150 mg of EPA and DHA (combined) in a 3.5oz serving (100g).
Cod Liver Oil: 2,438 mg of EPA and DHA (combined) per tablespoon.
Herring: 2,150 mg of EPA and DHA (combined) in a 3.5 oz serving (100g).
Oysters: 329 mg of EPA ad DHA (combined) in 6 raw eastern oysters, or 391 mg per 3.5 oz (100g).
Sardines: 1,463 mg of EPA and DHA (combined) per cup (149g) of canned Atlantic sardines, or 982 mg per 3.5 oz (100g).
Anchovies: 411 mg of EPA and DHA (combined) per 5 anchovies (20g), or 2,053 mg per 3.5 oz (100g).
Caviar: 1,046 mg of EPA and DHA (combined) per tablespoon (16g), or 6,540 mg per 3.5 oz (100g).
Flaxseed: 2,350 mg of ALA per tablespoon (10.3g) of whole seeds, or 7,260 mg per tablespoon (13.6g) of oil.
Chia Seeds: 5,050 mg of ALA per oz (28g)
Walnuts: 2,570 mg of ALA per oz (28g), or about 14 walnut halves.
Soybeans: 670 mg oF ALA in 1/2 cup (47g) of dry roasted soybeans, or 1,440 mg in 3.5oz (100g).
Seaweed and Algae: The DHA and EPA content varies depending on the type of algae and particular product. Seaweed and algae are important sources of omega-3’s for people on a vegetarian or vegan diet because they are one of the few plant foods containing both DHA and EPA.
Hemp Seeds: 2.605g of ALA in every 3 tablespoons.
Folic Acid (Vitamin B9)
Folic acid can have a powerful effect on female fertility, both before and after conception. For women who are struggling to conceive, folic acid can help prevent early pregnancy defects that can lead to miscarriage. In addition, folic acid helps with cell metabolism throughout the body, including within the ovaries.
Studies have shown, the use of folic acid supplements in women undergoing IVF helped optimize the homocysteine pathway in follicular fluid, which was associated with better embryo quality and a greater chance of becoming pregnant.
The CDC recommends the following guidelines for daily folic acid intake:
Women trying to conceive: 400 mcg
Pregnant women: 600 mcg
Breastfeeding women: 500 mcg
Foods that are high in Folic Acid (Vitamin B9) include:
Dark green leafy vegetables such as turnip greens, spinach, romaine lettuce, Brussels sprouts, and broccoli.
One cup (91g) of raw broccoli contains around 57 mcg of folate, or about 14% of the daily value.
A 1/2 cup (78g) serving of cooked Brussels sprouts can supply 47 mcg of folate, or 12% of the daily value
Asparagus contains a concentrated amount of many vitamins and minerals, including folate. A 1/2 cup (90g) serving of cooked asparagus contains 134 mcg of folate, which is 34% of the daily value.
Legumes such as beans, peas and lentils. The amount of folate in legumes can vary, however, they’re an excellent source. One cup (177g) of cooked kidney beans contains 131 mcg of folate, or about 33% of the daily value. Meanwhile, one cup (198g) of cooked lentils contains 358 mcg of folate, which is 90% of the daily value.
Nuts and seeds are rich in fiber and include many of the vitamins and minerals our bodies need. Incorporating more nuts and seeds into your diet can also help you meet your daily folate needs. The amount of folate in various types of nuts and seeds can vary.
1oz (28g) of walnuts contains about 28 mcg of folate, which is about 7% of the daily value. The same serving of flax seeds contains about 24 mcg of folate, which is around 6% of the daily value.
Beets are another great source of folate! A single cup (136g) of raw beets contains 148 mcg of folate, or about 37% of the daily value.
Citrus fruits like oranges, grapefruit, lemons, and limes are rich in folate. Just one large orange contains 55 mcg of folate, or about 14% of the daily value.
Beef liver is one of the most concentrated sources of folate available. A 3oz (85g) serving of cooked beef liver packs 212 mcg of folate, or about 54% of the daily value.
Eggs are a great source of folate! Just one large egg packs 22 mcg of folate, or approximately 6% of the daily value.
Wheat germ is the embryo of the wheat kernel. Often removed during the milling process, it supplies a high concentration of vitamins, minerals and antioxidants. Just 1oz (28g) of wheat germ provides 78.7 mcg of folate, which is about 20% of the daily value.
Avocados are an excellent source of many important nutrients, including folate. One 1/2 of a raw avocado contains 82 mcg of folate, or about 21% of the daily value.
Fortified grains such as bread and pasta have been fortified to boost their folic acid content. The amount can vary between different products, but one cup (140g) of cooked spaghetti supplies about 102 mcg of folate acid, or about 25% of the daily value.
Papaya is jam-packed with folate! One cup (140g) of raw papaya contains 53 mcg of folate, which is about 13% of the daily value.
Bananas are also high in folate and can easily help you meet your daily needs when paired with a few other folate-rich foods. One medium banana can supply 23.6 mcg of folate, which is around 6% of the daily value.
Vitamin D
Many studies have shown that vitamin D levels are associated with female fertility and healthy pregnancy outcomes. Increasing vitamin D intake has been shown to improve female fertility. Research shows that vitamin D levels are also correlated with sperm production and motility.
An intake of 800 to 1000 IU of vitamin D per day is recommended for couples who are trying to conceive.
Foods that are high in vitamin D include:
Mushrooms are the only sufficient non-animal source of vitamin D. Like humans, mushrooms can synthesize vitamin D when exposed to UV light. However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Though vitamin D2 helps raise blood levels of vitamin D, it’s not as effective as vitamin D3, however, it’s still a good source!
Some wild mushrooms are an excellent source of vitamin D2 because of their exposure to UV light. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the daily value.
Salmon is another great source of vitamin D. In addition to being high in omega-3’s, salmon contains 526 IU of vitamin D (66% of the daily value) in just one 3.5oz (100g) serving.
On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.
Egg yolks are an excellent source of vitamin D. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the daily value.
Herring, often smoked or pickled, is a great source of vitamin D. Fresh Atlantic herring provides 214 IU per 3.5oz (100g) serving, which is 27% of the daily value.
Canned tuna packs up to 269 IU of vitamin D in a 3.5oz (100g) serving, which is 34% of the daily value.
Vitamin E
Vitamin E is famous for its role in cellular repair, which is why it often shows up in skincare products. In a women’s ovaries, vitamin E is a powerhouse antioxidant that can help fight oxidative damage to eggs, preventing the most negative effects of premature aging. In a study named, “Vitamin E as an Antioxidant in Female Reproductive Health” suggests that vitamin E improves women’s overall reproductive health and improves egg quality.
Women 35+ years old who are trying to conceive should consume 200-400 IU of vitamin E daily.
Foods that are high in vitamin E include:
Wheat Germ Oil: 1 tbs of wheat germ oil contains 20 mg of vitamin E, which is 135% of the daily value.
Sunflower Seeds: 1oz contains 10 mg of vitamin E, which is 66% of the daily value.
Sunflower Oil: 1 tbs contains 5.6 mg of vitamin E, which is 37% of the daily value.
Almonds: 1oz contains 7.3 mg, which is 48% of the daily value.
Almond Oil: 1tbs contains 5.3 mg of vitamin E, which is 36% of the daily value.
Hazelnuts: 1oz contains 4.3 mg of vitamin E, which is 28% of the daily value.
Hazelnut Oil: 1 tbs contains 6.4 mg of vitamin E, which is about 43% of the daily value.
Mamey Sapote: 1/2 a fruit is about 5.9 mg, which is 39% of the daily value.
Pine Nuts: 1oz contains 2.7 mg of vitamin E, which is 18% of the daily value.
So now that we’ve uncovered different food options that are jam packed with fertility driving nutrients, it’s time to put it all together. What does this mean for you? Are you supposed to eat all of these foods and only these foods until you successfully conceive? You can if you’d like, but that sounds a bit boring.
This list should be used as a tool. Knowledge is a tool! The foods I’ve shared in this post are just a snippet of what’s out there. There are plenty of yummy food options available that are filled with fertility packed nutrients, such as berries, figs, maca root, yams, quinoa… I could go on forever! Remember, this list is just focused on the 4 key players in fertility health: Omega-3’s, Folic Acid (vitamin B9), Vitamin D, and Vitamin E. Other nutrients essential to women trying to conceive, include calcium, iron, zinc, magnesium, iodine, and selenium. Overwhelmed yet? It’s not practical to expect a woman to consume all her needed daily vitamins through diet alone. This is why we have supplements! This is why healthcare professionals advise women who are trying to conceive to go on a prenatal for 3 months prior to conception - it’s to build up the nutrients and get her womb extra cozy for her future resident! Food and supplements work together to ensure optimal overall reproductive health.
Having the mindset of food being a source of nutrients and fuel for the body, rather than a means of fulfilling an immediate impulse need (think chocolate, pizza, french fries, donuts… mmmm), will help you be successful. You’re going to mess up along the way. No one is telling you to never eat pizza… We’re just suggesting to maybe not eat it every day lol. And if you do have some pizza, try making a better choice for the next meal. At the end of the day it’s about balance. Simply incorporating more of these foods into your daily diet will help. Likewise, being mindful of your sugar, caffeine, alcohol, saturated fats and flour intake, and being sure not to overindulge, will also make an impact.
There are many diets out there that claim to be the Bible to fertility health. Our advise? Use common sense. The best diets for those trying to conceive involve meals centered around whole foods that are unrefined, and non-processed. For example, eating foods such as those found in a Mediterranean diet - lean meats, fish, whole grains, fruits and vegetables, has proven to be beneficial to fertility health in both men and women - There should be no surprise there considering all of these foods are mentioned in our list above.
The more creative you are with your meals, the more exciting the foods will appear, and the more successful you will be. Have fun with it! Use this time as an opportunity to try new things and experiment with new recipes. Look at this as practice for when you’re trying to plan a meal for your future tiny human who thinks every meal should be chicken tenders.
You’ll thank us later!
Sources:
https://www.healthline.com/nutrition/foods-high-in-vitamin-e
https://www.healthline.com/nutrition/foods-high-in-folate-folic-acid#The-bottom-line
https://trinidadivf.com/blog-bad-foods-for-fertility/
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#Vitamin-D-and-calcium
https://laivfclinic.com/blog/what-is-the-best-fertility-diet/#:~:text=Eating%20foods%20such%20as%20those,in%20both%20men%20and%20women.
