We know that a healthy diet is important during pregnancy. But what if you’re planning or even struggling to get pregnant? Nutrition plays a vital role in preparing for pregnancy and improving fertility. So what is the best diet for those trying to conceive in the near future?
According to recent data from the National Center for Health Statistics, over 13 percent of women ages 15-49 had difficulty getting pregnant and 8.5 percent of married women in this age range had infertility. Infertility is defined as the inability to get pregnant after 12 months or more of regular, unprotected sexual intercourse. Infertility is complex and multifactorial, with various potential medical and environmental contributing factors. At the same time, lifestyle, including nutrition, can be an important part of a couple’s plan to become empowered in their own journey to improve fertility and grow their family.
In fact, nutrition impacts not just the mother’s fertility, but also the father’s fertility. The following nutritional considerations can help couples consume a targeted diet that is not only generally supportive of good health but can provide an advantage for fertility. As always, consult with your healthcare provider about what is appropriate for you.
Eat More Vegetables and Fruits
Leafy green vegetables and beans like chickpeas, edamame and black beans, may help improve the motility and concentration of sperm. Keep in mind that the antioxidants from fruit, berries and veggies help protect the cells, including eggs and sperm, and DNA from oxidative stress.
Consider Taking a Supplement with Coenzyme Q10
Coenzyme Q10 (CoQ10) is involved in many aspects that impact male and female fertility; however, it can be challenging to get it from food alone. WeNatal makes nutrition supplements that contain CoQ10 specially formulated for women in their Egg Quality + supplement and for men in their For Him supplement.
Rethink the Caffeine
Researchers are still trying to understand the relationship between caffeine and fertility concerns. However, if you are planning to conceive, there is evidence that reducing or eliminating caffeine is beneficial for both men and women. Consuming caffeine may increase the time it takes to conceive and may even increase the risk of miscarriage and low birth weight. Consider swapping out your coffee, tea and other caffeinated drinks for decaffeinated and no-caffeine options.
Choose Fiber-Rich Foods
Eating adequate fiber helps promote healthy blood sugar and insulin levels, which is important for fertility. In addition, fiber is involved in weight management, gut health and hormone regulation, all of which are related to fertility. Choose plenty of high-fiber foods like whole grains, legumes, avocado, berries, fruit with skins, vegetables, nuts and seeds.
Focus on Healthy Fats
Consuming more omega-3 fatty acids from foods like fatty fish, including mackerel, sardines and salmon, flaxseeds, chia seeds, soybeans and walnuts is associated with better egg quality and could positively impact in vitro fertilization (IVF) success.
Focusing on a nutrient-rich diet can play a vital role in enhancing fertility and improving the chances of success when undergoing fertility treatments. Men and women can both feel empowered to use good nutrition as a tool to improve fertility and prepare for conception. Qualified healthcare providers well-versed in fertility nutrition can personalize a food and nutrition supplement plan to best suit your needs and goals.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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