Diet and Nutrition
for Fertility
Explore how a nutrient-rich diet can enhance reproductive health. Practical guidance on dietary choices that may improve fertility outcomes.
The Fertility Diet
Boosting Your Chances Naturally
Research from the World Health Organization indicates that diet significantly impacts fertility for both men and women. Here's a breakdown of the fertility diet principles to help support your reproductive health:
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Protein Power: Choose plant-based proteins like beans and lentils, rich in folate and fibre to promote hormonal balance and better ovulation. For non-veg options, go for salmon—it’s loaded with omega-3s and low in mercury, making it a better choice than red meat.
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Healthy Fats: Include good fats from nuts, avocados, olives, and grapeseed oil. They reduce inflammation and improve ovulation. Almonds and avocados are particularly great for reproductive health with essential nutrients like zinc, vitamin E, and folic acid.
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Complex Carbs: Ditch simple sugars and opt for whole grains, fruits, veggies, and legumes. These foods help regulate insulin levels, which is key to maintaining healthy ovulation. Whole grains are also packed with fertility-boosting vitamins and fibre.
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Whole-Fat Dairy: Calcium-rich whole-fat dairy helps improve fertility, unlike its low-fat counterparts which may increase the risk of ovulatory infertility.
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Folate and Multivitamins: Start taking folic acid at least two months before trying to conceive to protect against neural tube defects and support ovulation.
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Iron-Rich Foods: Add green leafy vegetables, citrus fruits, and berries to your plate. They’re rich in iron and antioxidants that enhance both egg and sperm quality.
By pairing this diet with a healthy lifestyle—exercise, avoiding tobacco, alcohol, and maintaining a healthy weight—you can optimise your chances of conception naturally.
