The food you eat can play a powerful role in your fertility journey.
Whether you’re planning for the future, actively trying to conceive, or navigating fertility treatments like IVF, personalised nutrition can make a difference.
Four of the key ingredients in the recipe for conception can be influenced through strategic diet and lifestyle changes – eggs, sperm, ovulation, implantation and fertilisation.
One of the largest studies (over 100,000 nurses were included) conducted on fertility nutrition to date from Harvard researchers showed that just 5 simple dietary changes can reduce the risk of fertility concerns by 69%.
Here are the 5 simple dietary changes you can make this week to support your fertility health:
Healthy Fats from avocado, nuts, seeds, oily fish, Omega 3 and olive oil. And avoiding deep fried foods high in trans fats.
Plant Protein from beans, lentils, nuts, tofu and organic whole grains .
High Fibre, Slow Release Carbohydrates choose oats, brown rice, quinoa and organic grain bread.
Full-Fat Diary Over Low-Fat Dairy linked with lower risk of ovulatory fertility concerns.
Consult a qualified naturopath who can provide quality prenatal supplements with balanced nutrients and the correct form of Vitamin B9 (folate). Other supplements that may be beneficial will depend on your lifestyle and individual needs. You will find more information regarding diet, food selection and lifestyle for both pre-conception and throughout pregnancy in my book.
However, as a general guide it is best to:
Choose organic produce whenever possible Only consume wild caught seafood (never farmed) Choose organic, free range and grass fed animal products and this includes eggs Aim to consume 600g of non-starchy vegetables and fruits every day Eat healthy fats – Extra virgin olive oil, coconut oil, but avoid the commonly used seed/vegetable oils
Why is it so important to source organic produce? A simple answer is to avoid genetically modified products as well as many of the toxic chemicals used in agriculture and animal husbandry. You’ll learn all about environmental toxins in my book.
