If you or someone you know has had difficulty with infertility, you know how devastating it can be. And it’s more common than you might think: About 10% of American women have trouble getting or staying pregnant. Reasons vary, with genetics, stress, thyroid disorders, obesity, and other factors playing a role.
What you might not know is that foods improve fertility as well. If you’re thinking about conceiving, here are some of the best foods that may improve fertility.
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1. Cruciferous Vegetables
Just in case you need another reason to reach for broccoli, Brussels, kale, or cauliflower, these powerhouses contain indole-3-carbinol. This compound manages estrogen and helps prevent the development of estrogen-enhanced cancers such as breast, endometrial, and cervical cancers. A recent study found that indole-3-carbinol ameliorates ovarian damage, thus improving fertility.
2. Alliums
Sulfur-rich alliums like onions and garlic can help increase your body’s level of the antioxidant glutathione. This is important for both male and female fertility. For guys, it can improve sperm quality and health. In women, glutathione can help boost egg quality and the health of the embryo after conception.
3. Wild-Caught Fish
You may already know that it’s important to get plenty of omega-3 fatty acids when you’re pregnant. But don’t wait! Preliminary research shows those omega-3s’ inflammation-reducing power may boost ovarian health, leading to better egg quality and easier fertilization.
4. Avocados
Foods rich in folate, like avocados, are key for both men and women. They can boost sperm quality in men, and regulate ovulation in women. Chickpeas, liver, spinach, asparagus, and beets are also good sources of folate.
5. Butternut Squash
Along with carrots, sweet potatoes, and mangoes, butternut squash is rich in carotenoids. Research shows carotenoids can help with sperm health and motility in men and aid in hormone regulation and ovarian function in women.
6. Walnuts
Walnuts are one of the best foods that improve fertility, as they’re easy and affordable. Studies show that eating walnuts may improve sperm quality, shape, and their ability to move. The results showed infertile men who consumed walnuts experienced an improvement in sperm motility.
7. Berries
Berries are a delicious snack for many, but they also make a great food that improves fertility. Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants like folate and zinc. These antioxidants can help prevent damage to both sperm and egg cells, which in turn improve fertility.
8. Probiotic Yogurt
Probiotic yogurt has several fertility benefits. Studies have shown that eating probiotic yogurt has several positive benefits, including improving metabolism, reducing inflammation, preventing infection, and even improving pregnancy outcomes by decreasing preterm births.
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