Boost Your Fertility: Top Foods to Include in Your Preconception Diet

The 3 months prior to conception are critical when it comes to health of your eggs. The same eggs will become your future child. The best part is that you can positively impact them today, simply with what you eat.  At The Pretrimester, we understand the importance of this chapter in your life and the desire to nurture your body in the best way possible. That's why we're here to guide you through the process, offering support, resources, and expert advice every step of the way. Here are the top fertility foods to start incorporating into your diet.

When I was trying to get pregnant, I was busy working 3 jobs so fancy and expensive meals were out of the question. I started packing my blender to supercharge my diet that I was trying to improve. I've also included a fertility boosting smoothy jam packed with goodness at the end of the article. 

1. Leafy Greens: Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, packed with folate, iron, and other essential vitamins and minerals. These nutrients are crucial for healthy ovulation and the development of a healthy baby.

2. Berries: Berries such as strawberries, blueberries, and raspberries are rich in antioxidants, which help protect eggs and sperm from oxidative damage. They also provide a sweet and delicious way to satisfy your cravings for something sweet.

3. Fatty Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are essential for reproductive health. Omega-3s help regulate hormone production, reduce inflammation, and improve egg quality.

4. Whole Grains: Whole grains like quinoa, brown rice, and oats are rich in fiber and complex carbohydrates, which help regulate blood sugar levels and promote hormonal balance. They also provide a steady source of energy to support your reproductive system.

5. Legumes: Legumes such as lentils, chickpeas, and black beans are packed with protein, fiber, and folate, making them an excellent addition to a fertility-friendly diet. They also help stabilize blood sugar levels and promote overall health.

6. Avocados: Avocados are loaded with healthy fats, vitamin E, and other essential nutrients that support reproductive health. They also help reduce inflammation and provide a creamy and delicious addition to salads, smoothies, and more.

7. Nuts and Seeds: Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are rich in omega-3 fatty acids, protein, and antioxidants, making them a fertility-boosting powerhouse. They also provide a satisfying crunch and can be easily incorporated into your meals and snacks.

8. Eggs: Eggs are a nutrient-dense food rich in protein, choline, and other essential vitamins and minerals that support fertility. They provide a versatile and affordable source of high-quality protein and can be enjoyed in various ways, from omelets to salads to baked goods.

9. Dairy Products: Dairy products like yogurt, milk, and cheese are excellent sources of calcium, vitamin D, and other essential nutrients that support bone health and reproductive function. Opt for organic and full-fat options whenever possible to reduce possible harmful exposure.

10. Colorful Vegetables: Colorful vegetables like carrots, bell peppers, and sweet potatoes are rich in vitamins, minerals, and antioxidants that support overall health and fertility. Aim to fill your plate with a rainbow of colors to ensure you're getting a variety of nutrients.

Incorporating these top foods into your diet when trying to conceive can help optimize your fertility and increase your chances of conception. To kickstart your fertility journey, I've also included a delicious and nutritious fertility-boosting smoothie recipe below:

Fertility-Boosting Smoothie Recipe:

Ingredients:

• 1 cup leafy greens (spinach or kale) Bonus tip is to freeze it so it blends up more easily and lasts longer
• 1/2 cup mixed berries (strawberries, blueberries, raspberries) can be froze
• 1/2 avocado
• 1 tablespoon flaxseeds or chia seeds
• 1/2 cup Greek yogurt or almond milk
• 1 tablespoon honey or maple syrup (optional)
• 1/2 cup water or coconut water
• Ice cubes (optional)

Instructions:

1. Add all the ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

This nutrient-rich smoothie is packed with fertility-boosting ingredients like leafy greens, berries, avocado, and flaxseeds. It's the perfect way to start your day and nourish your body as you embark on your preconception journey.

Remember, when trying to conceive, nourishing your body with the right foods is just one piece of the puzzle when it comes to optimizing fertility. Be sure to prioritize other aspects of your health, such as regular exercise, stress management, and adequate sleep, to support your reproductive journey. And as always, consult with a healthcare provider or fertility specialist for personalized guidance and support along the way.

At The Pretrimester Fertility Consulting, we're here to support you every step of the way on your fertility journey. Stay tuned for more tips, resources, and guidance to help you navigate this exciting chapter of your life. Check out my website for a free getting pregnant starter guide, my past blog posts and other resources to help support you on your journey to becoming a mom. 

Wishing you health, happiness, and fertility success!

You've got this!

Dr. Laura Costello, The Pretrimester