15 most effective fertility-boosting foods for women

Here is a rundown of 15 best and most-accessible Indian fertility-boosting foods that you should definitely add to your meals

15 most effective fertility-boosting foods for women

Here is a warning to couples who are trying to conceive. A recent study by researchers from Harvard School of Public Health says that women who ate food containing trans fat, animal proteins and carbohydrates were more likely to develop an ovulatory disorder.

In fact, the study points out that you should also forget about foods like garlic, oysters and jimikand (yams). Whole grains, lean protein foods, healthy fat and even ice cream are the true-blue fertility foods.

Definition of fertility-boosting foods

Fertility-boosting foods are rich in vitamins and minerals that stimulate ovulation and help a woman increase her chances of pregnancy naturally.

Follicular phase of an ovary

Why you should load up on fertility-boosting foods?

Once the menstruation phase is over, you enter three most important phases of pre-pregnancy. During all these phases you must load up on food goodies that will stimulate the growth of a healthy egg.

Follicular phase

This is the first stage following a menstrual period. Here, your ovaries get ready to release an egg. Simultaneously, your uterus will start growing a thick inner lining to prepare your body for pregnancy.

What you need: Vitamin E and di-indolylmethane

Foods to eat: Since oestrogen levels are high during this period, you should eat cruciferous vegetables like cabbage, cauliflower, broccoli and kale. They contain a nutrient called di-indolylmethane that metabolizes oestrogen levels.

You should also include olive oil, nuts and seeds and green vegetables to load up on Vitamin E. Remember, Vitamin E is found in the follicle fluid that houses the egg.

Ovulation phase in an ovary

Ovulation phase

During this phase, your body needs nutrients to push the release and implantation of the egg.

What you need: Vitamin B & C, Omega-3 fatty acids and Zinc

Foods to eat: Zinc and Vitamin C will help your body in the process of cell division and progesterone production.

Fatty acids found in fish will promote blood flow to the uterus. These will open up the blood vessels in your sweet spot to get you primed and ready for some action. Fatty acids will also fill up some testosterone in your body (yes, you have that too!) and get you into action faster than expected.

Luteal phase of the ovary

Luteal Phase

During this phase you need to eat foods that are high on nutrients that encourage the growth of cell.

What you need: Beta-carotene

Foods to eat: Include leafy vegetables, pineapple, orange and sweet potato in your daily meals. All of these will help support implantation.

Now that you know what nutrients to fill your body with in each phase, stop scouting for fertility-boosting foods in local groceries because your friend said so. Check out this list of 15 most effective and easily available fertility-boosting foods you should definitely add to your meals. Rest assured you will get them everywhere.

Banana, fish and garlic are easily available fertility-boosting foods

What are the 15 fertility-boosting foods?

Banana

Magic ingredient: Vitamin B6

One of the most easily available fertility-boosting foods is banana. This super food is loaded with Vitamin B6 that aids in egg and sperm development and, thus, helps in conceiving by regulating hormones in both men and women.

Oily fish

Magic ingredient: Essential fatty-acids

Oily fish such as herring, mackerel and salmon are great sources of essential fatty acids which are involved in the synthesis of prostaglandins. Prostaglandins are responsible for promoting healthy sperm count as well as sperm mobility.

Garlic

Magic ingredient: Selenium and Vitamin B6

Garlic has selenium in it, a mineral that may help to reduce the chances of miscarriage in women and that is said to enhance male fertility. It also contains vitamin B6, which regulates hormones and builds your immune system.

Honey, spinach and avacado are rich in minerals, folic acid and antioxidants

Honey

Magic ingredient: Rich minerals and amino acids

Honey has been used for centuries as one of the fertility-boosting foods. It is rich in amino acids and minerals like copper, potassium, sodium and zinc, which power the reproductive system.

Spinach

Magic ingredient: Folic acid

Spinach, and other leafy vegetables, provides your body with folic acid. Folic acid is an essential ingredient for healthy sperm and ovaries and for preventing neural tube defects during the early stages of pregnancy. It also has iron and vitamin C, two items that enhance the quality of sperms.

Avocado

Magic ingredient: Vitamin E and antioxidants

Avocados are full of vitamin E, which has been shown to boost both male and female fertility. They’re also rich in antioxidants, which can help slow down ageing and so reduce age-related ovulation decline. In men, they can improve the fertility of sperm.

Asparagus, shellfish and eggs are rich in folic acid, B12 and Vitamin BD

Asparagus

Magic ingredient: Folic acid

Asparagus is one salad item that is easily available in the local farmer’s markets. It is rich folic acid that is known to reduce the risk of ovulatory failure. Many doctors also advise women who are trying to conceive to load up on asparagus to increase their chances of conception.

Shellfish

Magic ingredient: B12

Popularly found in the coastal regions of India, studies have shown that shellfish helps to boost the implantation of fertilized egg. Women who may have a B12 deficiency might suffer from abnormal estrogen level, which increases the risk of a miscarriage.

Eggs

Magic ingredient: Vitamin D

Eggs are also categorized as super foods and one of the many effective fertility-boosting foods that are rich in Vitamin D. You can either soft-boil them or poach them. This ensures that the eggs are runny and that their Vitamin D and B6 content is intact. These will encourage the production of progesterone and hormones that are essential for pregnancy.

Almonds, citrus fruits and peas are high on Vitamin E, C and zinc

Almonds

Magic ingredient: Vitamin E

Your must’ve heard your mom say this to you several times. Badam khane se dimaag tez hota hai! Well apparently badam or almonds improve sperm health dues to their rich Vitamin E content. Almonds are also considered to be antioxidants that help protect the egg and sperm DNA.

Citrus fruits

Magic ingredient: Vitamin C

Citrus fruits such as oranges, lemons, limes and grapefruits are known to be rich in Vitamin C. This ingredient in them increases the sperm count and their mobility towards the egg. Citrus fruits are also known to improve a woman’s hormone balance.

Peas

Magic ingredient: Zinc

Peas or matar are known to have high zinc levels. Zinc levels boost sperm levels especially in infertile men. It also improves the form, quality and function of a sperm. In women, peas can balance estrogen and progesterone levels.

Mackerel, salmon and tofu are rich in fatty acids, selenium and iron

Mackerel

Magic ingredient: Essential fatty acids

This is another super food that is known to improve the quality of sperm and is important for a strong female reproduction system. The DHA content commonly found in the mackerel fish decreases cholesterol in the sperm membrane protecting it from improper maturation.

Salmon

Magic ingredient: Selenium

The salmon fish, which is commonly found in the western coastal regions is rich in selenium and antioxidants. Selenium protects the male sperms and female eggs from chromosome breakage that leads to miscarriage. It also makes the sperm more fertile.

Tofu

Magic ingredient: Iron

India has also picked up on the sale of this popular western food item called tofu. Made from coagulated soy milk, tofu is iron-rich and is good for egg-health.

If you add one or more of these fertility-boosting foods in your meal plan, they are sure to help you increase your chances of fertility.