12 Jun Top 5 Superfoods to Boost Fertility
Thinking about starting a family? Or maybe you are struggling with infertility?
Infertility affects nearly ten percent of married women who are of childbearing age, according to a national survey conducted by the Centers for Disease Control and Prevention.
Eating nutrient-rich foods could help you protect or boost fertility. What is even better is if you are replacing unhealthy aspects of your current diet with superfoods.
Traditional cultures have justified the importance of superfoods and their effect on pregnancy for a long time. While superfoods may feel foreign to you, the way you nourish your body matters when you’re trying to conceive.
“Eat healthy foods and do something active every day. In fact, eating as if you’re already pregnant can help prepare your body when trying to conceive,” states a fertility support member at FSMG in Carlsbad.
What are Superfoods?
When you think of superfood, what comes to mind? A chickpea in a superhero cape? A sunflower seed with supervision? A mushroom with magic powers?
Superfoods are nutrient-boosting staples that are known as nutritionally concentrated for optimal health. They are whole foods, unprocessed, with high nutrient density — typically plant-based and rich in antioxidants, vitamins, and minerals.
According to the American Heart Association, there are no set criteria for determining what is and what is not a superfood.
Acai berries, avocados, fish, yogurt, miso, mushrooms, sweet potatoes, and blueberries are just a few examples of foods that have risen to superfood status.
Women and Fertility
To prepare for pregnancy and enhance fertility, women should maintain a healthy weight and choose superfoods to provide a safe and supportive home for your baby.
Men and Fertility
Men should maintain healthy body weight and follow a balanced diet since male obesity can lead to low sperm count and poor sperm motility.
Top 5 Fertility Superfoods to Try Now
#1 — Liver
Liver is readily available from grocery markets and butchers. How do you include liver in your diet? Sources include cow, chicken, duck, and pig. Liver is conceivably the top nutrient-dense food in the world and is overflowing with nutrients — rich in protein and low in calories.
Why Liver May Boost Fertility
One serving of beef liver contains a significant source of vitamin A, vitamin B12, B-vitamins, and selenium. Most importantly, liver comprises of choline to reduce the risk of congenital disabilities, zinc for semen health, and coenzyme Q10 to boost egg quality and sperm motility.
#2 — Avocados
Sometimes referred to an alligator pear or butter fruit, the avocado is a vital component to a modern-day brunch or a late-night guacamole snack attack. Every avocado has a pit in the middle, which is surrounded by what is known as the pericarp. Avocados are a fertility food, nutrient-dense, and contain over 20 vitamins and minerals.
Why Avocados May Boost Fertility
Avocados are a terrific source of vitamin E, which studies have shown can be valuable for improving the lining of the uterus before pregnancy. Additionally, single-seeded avocados are a fantastic source of many of the nutrients needed, such as folate, potassium, fiber, and antioxidants — for the periconceptional period, as well as during pregnancy and lactation.
#3 — Flaxseed
Flaxseed comes from the flax plant, which grows to be about 2 feet tall. Its nutty-tasting seeds can be eaten on their own or crushed and cold-pressed to release flaxseed oil.
Why Flaxseed May Boost Fertility
Flaxseed contains powerful informants of omega-3 and omega-6 essential fatty acids that your body needs to balance hormone and boost fertility. The high fiber content of flax seeds supports a healthy colon.
#4 — Omega-3 Enriched Eggs
Hens produce eggs high in omega-3 when fed a diet containing flaxseed. Egg yolks from pastured hens contain essential omega-3 fatty acid, alpha-linolenic (ALA) — plus two other omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic (DHA).
Why It May Boost Fertility
When trying to conceive, you need lots of protein for building tissue. Eggs are a good source of B-vitamins, omega-3 fats, and a good source of lean protein, which are found to be good for fertility in men and women. Eggs also contain choline that may reduce the risk of some congenital disabilities.
#5 — Sardines
Sardines are exceedingly small, oily fish. Sardines are jam-packed with fertility-boosting benefits — credit to the soaring levels of omega-3 fatty acids they boast.
Why It May Boost Fertility
Sardines contain an excellent source of fat-soluble vitamins, fatty acids, and trace minerals such as iodine and zinc. Omega-3 fatty acids are needed as the building blocks for our hormones and to ensure that every cell in our body has the correct fat structure around them
Even if you’re not facing infertility but are trying to conceive or planning to start trying, it’s a great idea to implement superfoods into you and your partner’s diet. Superfoods provide a strong blast at a healthier conception.