Foods to Support Fertility in Women
There’s a ‘Bun in the Oven’!
The foods women eat contain some vital ingredients to making a baby!
When it comes to supporting fertility in women, incorporating certain foods into the diet help establish a solid foundation for fetal development. Overall, a diet of warm, cooked foods is encouraged because it’s easy for the body to digest and less taxing than raw, cold foods. Aim for a balance of lean, grass-fed protein, dark leafy greens, and complex carbs. Nuts and seeds are wonderful snacks. Everyone is different, so it’s important to talk to an Eastern Medicine Practitioner for more individualized recommendations.
In general, there are so many foods women can eat to enhance fertility. Overall, maintaining a balanced and varied diet that includes these fertility-supporting foods may contribute to overall well-being and improved fertility outcomes.
Foods rich in antioxidants, such as berries, spinach, and kale, can help reduce oxidative stress and promote reproductive health.
Sources of healthy fats, such as avocados, nuts, and fatty fish, can aid in hormone production and regulation, which is essential for fertility.
Consuming whole grains, such as quinoa and brown rice, can help stabilize blood sugar levels and support overall reproductive function.
Incorporating lean proteins like chicken, turkey, and beans can provide essential nutrients for reproductive health.
Foods for ovulation
Foods to best support ovulation emphasize to benefit balancing the hormones.
Dark leafy greens provide vital nutrients for blood building, including iron and folate.
Starchy root vegetables such as yams, potatoes, and squash’s support progesterone production to benefit implantation of the fertilized embryo.
Whole grains support a woman’s energy production and provide necessary vitamins and minerals for optimal function.
Lean proteins and healthy fats, sourced organically and pasture raised, further support ovulation by providing warmth and moisture to the bodies overall system, including the uterus.
Eating lamb during ovulation has long been revered by Eastern Medicine Practitioners to enhance the warmth of the womb.
Foods high in antioxidants, like berries and colorful vegetables, can help reduce oxidative stress and inflammation, which may benefit reproductive function.
Try this yummy Fertility Trail Mix! Equal parts cranberries, walnuts, sesame seeds, longan fruits, and cashews.
There are some foods to avoid as well during ovulation:
Processed foods; such as processed sugars and processed/trans fats often effect the hormones, raising both estrogen and testosterone levels. Raising these hormones drops the production of Progesterone, the critical hormone to embryonic implantation.
Foods to Support Pregnancy
Once pregnant, continue to focus on a balanced and nutrient-rich diet to support both the mother and the growing baby. Incorporating the following foods into your diet can help ensure that you are getting essential vitamins, minerals, and other nutrients necessary for a healthy pregnancy:
Leafy Greens such as spinach, kale, arugula, collard greens, and other dark leafy greens are packed with folate, a vital B vitamins.
Opt for Lean Proteins from meat or legumes.
Organic and pastured or free range poultry, fish, eggs.
Legumes such as lentils, peas, beans, chickpeas, soybeans, and peanuts. Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium.
Vegetarians, Remember that the combination of grain and legume creates a whole protien for the body to metabolize!
Whole Grains like whole grain bread, brown rice, quinoa, and oatmeal offer fiber, multiple B vitamins, and essential nutrients.
Enjoy a variety of Fruits and Vegetables to obtain a broad spectrum of vitamins, minerals, and antioxidants.
Incorporate Healthy Fats from sources like avocados, nuts, and seeds to support the baby's brain and eye development. (see the Fertility Trail Mix above!)
Ensure intake of Omega-3 Fatty Acids through fatty fish like salmon, chia seeds, and walnuts crucial for the baby's brain and eye development.