Did you know that approximately 1 in 6 women worldwide have infertility problems? Yes! That's a big amount for a problem as big as this. Several women with infertility problems turn to medical routes for treating their fertility, but here's a fact: there are natural methods to cure fertility!
Before visiting a maternity hospital, a woman should try to improve her fertility at home by eating a healthy diet and maintaining a fit lifestyle. Eating a healthy diet rich in fertility-enhancing foods is one of the first natural methods most women use to improve their fertility. There are many foods which can improve fertility.
Let's discuss all these foods for women to increase fertility here in this blog.
Table Of Content
- Fertility & Diet: How Can A Woman Increase Her Fertility?
- Which Food Increases Fertility In Women? 10 Foods For Women To Increase Fertility
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Fertility & Diet: How Can A Woman Increase Her Fertility?
The effect of diet and other related lifestyles on fertility should not be overlooked. Dietary changes can have a significant and measurable effect on fertility, even without fertility treatments.
Several studies have assessed the links between dietary habits, food selection and infertility. The diets to improve women's fertility usually focus on both macro (big) and micro (small) nutrient choices. In more accessible terms, these diets offer a balanced mix of healthy fats, lean proteins, carbohydrates and vitamins.
The research published a review of past studies that examined the effect of diet on fertility. Here's what they found:
For women trying to conceive naturally (without assisted reproductive technology such as IVF), the following vitamins and nutrients have been associated with positive effects on fertility:
- Folic acid
- Vitamin B12
- Omega-3 fatty acids
Trans fats and "unhealthy diets" (those "rich in red and processed meat, potatoes, sweets and sugary drinks") were found to have negative effects on women’s fertility.
In couples receiving assisted reproductive technology, women are more likely to conceive while having folic acid supplements or a diet high in isoflavones (plant estrogens with antioxidant activity). It is also important to note that being your ideal body weight will really help your fertility and reproductive health.
Also Read: Understanding Age and Female Fertility: The Best Times for Conception and Risks Involved
Which Food Increases Fertility In Women? 10 Foods For Women To Increase Fertility
Incorporating certain foods that boost fertility into your diet can help improve overall reproductive health. Here are ten foods that can enhance fertility in women:
1. Dairy Products
Daily consumption of dairy products such as yoghurt, cheese, milk, and butter is essential for women's uterine health. They are rich in calcium and vitamin D—calcium keeps bones healthy and strong, and vitamin D helps in calcium absorption and reduces the risk of uterine fibroids. Yoghurt, buttermilk, and some types of cheese are also rich sources of probiotics, which are great for endometrial health.
2. Green Tea
Green tea, a well-known natural drink for weight loss, is full of antioxidants that help improve blood flow in the body. Not only do they help maintain a healthy uterus, but they can also help treat uterine fibroids.
3. Fruits
Vitamin C and bioflavonoid-rich fruits can help prevent fibroid growth in your uterus. They can also normalise estrogen levels. So make sure you eat enough fruit.
Many fruits, such as bananas and blackberries, contain flavonoids that are beneficial for uterine health. Avocado is also a good source for maintaining the health of the uterus. It is a source of monounsaturated fats that increase your fertility.
4. Vegetables
Vegetables provide nutrients essential for fertility like calcium, potassium, magnesium and vitamins. Vegetables rich in phytoestrogens, like legumes, cabbage, bok choy and broccoli, can also slow the progression of fibroid tumours.
5. Nuts & Seeds
Your body needs seeds and nuts for optimal hormone production to ensure a healthy hormonal balance. Eat seeds and nuts such as almonds, flax seeds and cashews. They are packed with vitamins, minerals, protein, omega-3 fatty acids and good cholesterol.
Omega-3 fatty acids can help eliminate fibroids and also reduce the risk of uterine cancer. Good cholesterol helps maintain serum cholesterol levels. It also prevents the birth of a premature or premature baby with a low birth weight.
6. Quinoa
Quinoa is a versatile superfood that, in many ways, contributes to a healthy uterus. This high-fibre grain is rich in essential nutrients like iron, magnesium, and folate, which are key to maintaining a healthy uterine environment. Iron helps send an adequate supply of oxygen to the uterine tissues, prevents anaemia and promotes the overall well-being of the uterus.
Magnesium helps regulate muscle activity and also reduces the risk of uterine cramps and spasms. Folate, a vital B vitamin, is essential for DNA synthesis, proper cell division, and the growth and repair of uterine tissues.
Also Read: Yoga For Female Infertility: 7 Yogasana And Benefits
7. Beans & Lentils
Beans and lentils are a good source of spermidine – a polyamine positively associated with fertility – and folate. Researchers have linked higher folate levels to higher implantation rates of fertilised eggs and clinical pregnancies with assisted reproduction.
8. Whole Grain Foods
You must make sure that you eat whole-grain foods like oatmeal, wheat, bajra, jowar, ragi, and buckwheat, as they are rich in protein and fibre. Fibre-rich items keep your uterus functioning optimally and help maintain hormonal balance.
9. Fish & Olive Oil
Cold water fish, such as mackerel and salmon, are rich in omega-3 essential fatty acids. They help reduce the production of prostaglandins in the female body, which is a hormone-like compound that can cause severe uterine contractions. Olive oil helps maintain the hormonal environment and also increases fertility.
10. Lemon or Oranges
Lemon, oranges and most citrus fruits contain vitamin C. These fruits maintain the immunity of the uterus and also prevent uterine infections. Not only that, but they provide immunity and maintain the right environment inside the womb for the growth of the baby. These fruits also protect the uterus from infections and other diseases. The folic acid present in these fruits supports the healthy development of the fetus.
Also Read: Diet For Hormonal Imbalance: Fix Your Hormones With These Key Nutrients And 8 Vital Foods
Dietitian’s Recommendation
A healthy body is essential for healthy fertility. Fruits, vegetables, and other nutrient-dense foods are the best way to support a healthy body. A nutritious diet and changing some unhealthy lifestyle habits will help you take a giant step towards fertility.
Following a fertility diet in consultation with your doctor can also promote uterine health. In addition, staying hydrated, exercising regularly, and managing stress can keep your uterus healthy.
Dt. Lavina Chauhan
The Final Say
Diet plays a significant role in improving fertility, and certain foods can help support reproductive health. Consuming a balanced diet rich in folic acid, omega-3 fatty acids, and essential vitamins like B12 and vitamin D can positively impact fertility.
Incorporating dairy products, fruits, vegetables, nuts, seeds, and whole grains provides vital nutrients for a healthy uterus and hormonal balance.
FAQs
1. Which fruit is best for female fertility?
Berries, especially strawberries and blueberries, are considered one of the best fruits for female fertility due to their high antioxidant content, which helps protect eggs from oxidative stress.
2. What foods keep you fertile?
Foods that keep you fertile include beans, lentils, nuts, seeds, avocados, whole grains, and fruits like berries, as they provide essential nutrients and support hormonal balance.
3. Are there any foods to avoid when trying to improve fertility?
Yes, you should avoid caffeine, alcohol, hydrogenated fats, carbonated drinks, foods with refined sugar and flour to improve fertility and also improve overall health.
4. What exercise is best for the uterus?
The best exercises for strengthening the pelvic floor muscles and increasing blood circulation are kegel exercises, yoga, walking, swimming, etc.
5. What to eat to increase fertility in women?
To increase fertility in women, focus on a diet rich in omega-3 fatty acids (found in fish), plant proteins (like beans and legumes), leafy greens, and foods high in antioxidants such as fruits and nuts.
6. How do you know your uterus is healthy?
Apart from medical evaluations, you can obsreve physical symptoms such to know if your uterus is healthy: regular and pain-free menstrual cycles, normal blood flow, o pelvic pain and no unusual discharge or odour are a few symptoms that signal a healthy uterus.
References
- https://www.health.harvard.edu/blog/fertility-and-diet-is-there-a-connection-2018053113949
- https://www.stylecraze.com/articles/foods-to-eat-for-a-healthy-uterus/?sem_campaign=PMAXDynStylecraze_India&gad_source=1&gclid=CjwKCAiA6aW6BhBqEiwA6KzDc7JWFahHLXY0gCCPn64JwS4iXr2Rpn4Iy3-CcDD_04AqjpWQ3pRAyhoCRFwQAvD_BwE
- https://www.uclahealth.org/news/article/6-foods-boost-fertility
- https://fertility.womenandinfants.org/blog/fertility-diet
- https://oasisindia.in/blog/10-foods-that-will-boost-female-egg-quality/
- https://www.novahospital.co.in/foods-for-healthy-uterus-to-increase-fertility/
- https://prashanthfertility.com/blog/foods-that-increase-fertility-in-females/
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