What we should eat more of when TTC...
And these are the ones to add in where ever you can. A lot are just common sense if following a healthy diet. Lots of unprocessed foods, fresh leafy greens etc etc.
The list is lengthy lol...but worth a read to see what you can add!
Pumpkin Seeds /Sunflower Seeds– naturally high in zinc and essential fatty acids (EFA‘s) which are vital to healthy functioning of the male reproductive system.
Eat 1/4 cup a day of raw pumpkin or sunflower seeds to help maintain a healthy reproductive system.
Garlic – Garlic contains many fertility boosting nutrients such as selenium, which improves male fertility and vitamin B6 which is a hormone regulator.
Honey – Rich in minerals and amino acids, honey has been known to enhance fertility throughout history. Many consider it to be a fertility ―super-food which nourishes the reproductive system for both men and women.
Cinnamon – Cinnamon is a sweet-tasting spice that has recently been shown to have a beneficial effect on stabilizing blood insulin levels. It has fertility enhancing properties, especially when combined with honey. Take 1/2 to 2 teaspoons of cinnamon
mixed with 2 tablespoons honey.
In China, Japan and Far-East countries, women who do not conceive and need to strengthen the uterus, have been taking cinnamon powder for centuries. Women who cannot conceive take a pinch of cinnamon powder in half teaspoon of honey and apply it on the gums frequently throughout the day, so that it slowly mixes with the saliva and enters the body.
Apple Cider Vinegar– Organic, unpasteurized apple cider vinegar can work to balance the pH and therefore improve fertility. You can take 2 teaspoons in a glass of water, sweetened with honey. Drink a glass twice a day. This should be used by both men and women.
Avocado - Avocado provides a great source of vitamin E which is a powerful antioxidant and an important fertility nutrient for both men and women. It improves sperm function and helps to regulate ovulation and improve cervical mucus.
Goji Berries – only recently introduced to the Western world, the goji berry is a sweet red fruit native to Asia. It has been used as a medicinal food for thousands of years, and has been studied extensively in modern times to substantiate its health
benefits. In Asia, it is widely believed to increase sexual fluids and enhance fertility.
They are the most nutrient dense food on earth, containing the highest levels of antioxidants of any known food, 500 times more vitamin C by weight than oranges, more beta carotene than carrots, more iron than spinach, 18 amino acids, Vitamins B1, B2, B6 and Vitamin E, 21 trace minerals, and many natural compounds that promote health. Be sure to eat the whole berry, as many products on the market contain just a small quantity of goji berry extract.
Whole Grains – Whole grains such as oats, brown rice, whole wheat and quinoa are complex carbohydrates which release sugar into your bloodstream slowly. They contain an abundance of vitamins B, zinc and selenium which are essential for cellular reproduction, hormonal balance and the production of healthy eggs and sperm.
Green Leafy Vegetables – high in magnesium (vital for female hormone balance), folic acid and vitamin B6.
Nuts – high in B vitamins. Almonds are high in zinc; walnuts are high in zinc and omega 3 fatty acids.
Lentils and other beans – high in folic acid
Oysters – packed with zinc, which plays a role in semen and testosterone production in men and in ovulation and fertility in women.
Brown Rice – high in fiber and B Vitamins. Fiber strips old hormones and waste products from the system. Without this removal, old hormones re-circulate and create imbalances.
However, be aware that eating too much meat will increase ammonia which can interfere with the implantation of the egg in the uterus. Too much rich protein may also increase the body's acidity and affect sperm activity. Sperm are at their most efficient in an
alkaline environment.
A high-carbohydrate diet promotes the energy levels it takes to pursue pregnancy and also helps to keep your hormones balanced. You can supplement your diet by taking vitamins if you‘re unsure or undecided about following a particular diet.
Basically, you want to add foods that are high in folic acid, zinc, vitamin C or any of the vitamins listed earlier that help in fertility. Always consult your doctor before
adhering to any specialized diet.
In general when trying for a baby it makes sense to choose good quality, unprocessed foods as they are more likely to be richer in vitamins, minerals and nutrients and also more free of pesticides and added estrogens that may disrupt the reproductive cycle. By supplementing a balanced diet and healthy lifestyle with the
foods listed above you will be doing a great deal to maximise your fertility potential.