My Top Five Favourite Foods for Fertility
By Shonelle Siegmann | Naturopath
Food as medicine takes on a whole new meaning when it comes to supporting fertility and reproductive health.
Once an overlooked and underestimated factor in fertility and pregnancy outcomes, the importance of nutrition to preconception preparation is only just being realised.
Esteemed medical journal The Lancet is one of many peer-reviewed publications to publish studies in recent years promoting the evidence-based benefits of optimal nutrition in the months, or even years, leading up to pregnancy.
With one in six Australian couples experiencing fertility troubles, it is more important than ever to highlight the significance of nutrition and its ability to influence fertility, pregnancy outcomes and foetal gene expression.
When I mention this to clients, they rush to ask me what they should be eating. And while no single food can guarantee a healthy pregnancy, a combination of nutrient-rich whole foods, nutritional supplements, gut health support and lifestyle changes may go a long way to improve both maternal and paternal fertility, creating a harmonious environment for a growing baby.
I find women are generally more open to making dietary changes in preparation for pregnancy, with men often thinking they’re off the hook. But studies have found children may have a higher risk of metabolic disease and Type 2 diabetes if their father ate a poor diet prior to conception, while paternal exposure to certain chemicals like paint and pesticides is associated with a higher risk of cancer and genital malformations.
When does ‘preconception’ begin?
I recommend starting a preconception protocol at least six months prior to trying for a baby. For people with previous fertility issues, hormonal imbalance or other complications, I might recommend 12 months of intentional dietary and lifestyle changes, along with supplements specific to their individual needs.
What should we eat in preconception?
Focus on wholefoods and ‘eating the rainbow’ to ensure a mix of key vitamins and minerals. You might also like to consider naturopathic protocols to maintain healthy weight and reduce inflammation to improve fertility and reproductive health.
As for what to put on your plate, make sure you include:
Broccoli Sprouts: Broccoli and more potently, broccoli sprouts have been found to contribute to hormonal balancing by shifting oestrogen metabolism. Sulforaphane is the compound contained within broccoli and its sprouts which offers antioxidant properties, and they contain both folate and Vitamin C, too.
Avocado: It’s no coincidence that avocados resemble a pregnant womb. Shaped similar to a uterus, and containing a seed symbolic of a growing foetus, the avocado is a good source of Vitamin E which is beneficial for uterine health. Avocados are also rich in monounsaturated fatty acids, which are associated with lower rates of infertility, and contain several recommended nutrients for reproductive health such as folate, potassium, carotenoids, and other key compounds for general health such as fibre and antioxidants.
Nuts and Seeds: Studies have found men who ate about two handfuls of mixed almonds, hazelnuts and walnuts daily for 14 weeks improved their sperm count, motility and morphology. Pumpkin seeds are high in zinc which is important for both men and women trying to conceive as it is vital for sperm health and also for a baby’s growth and development. While sunflower seeds are high in Vitamin E, selenium, folate and zinc, making them a true superfood in preconception and pregnancy.
Green leafy vegetables: An eight-year study involving 18,000 women resulted in the publishing of the Fertility Diet which recommends increasing plant-based iron and folate. Leafy greens such as spinach, kale, collard, and swiss chard offer high levels of both. Plant-based protein sources like spirulina, hemp seeds, beans, legumes, tofu and tempeh have also been found to reduce ovulatory infertility
Probiotics: Gut health is essential for all aspects of health, and especially important for fertility. Studies have found people with gestational diabetes had significantly different microbiome composition compared to those with healthy blood glucose levels. Probiotics can be found in fermented foods like yoghurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh and kimchi, as well as probiotic supplements.
While many strains of probiotics can aid reproductive health by assisting in reducing inflammation, or preventing allergies in offspring, studies have found Lactobacillus plantarum is particularly effective in promoting fertility.
Trying to conceive? Make an appointment with Shonelle.