Increase your chance of getting pregnant with the right nutrients!  

Are you thinking about expanding your family? Well, here's some food for thought: your diet plays a pivotal role in your reproductive health. Yes, that's right, the food you eat can influence your chances of having a healthy pregnancy. In this blog post, we're diving deep into the essential nutrients that can supercharge your reproductive system and increase your odds of conceiving. From the fairy godmother of egg development, folate, to the oxygen transporter, iron, and the hormone-regulating ringleader, zinc – we've got the inside scoop on what your body needs. And let's not forget about the peacekeepers of your hormones, the omega-3 fatty acids.

These nutrients are the building blocks of fertility, and we're here to show you how to incorporate them into your diet. Whether you're craving a juicy piece of salmon or searching for herbal tea to help fertility, we've got you covered. So, if you're ready to boost your fertility and embark on the journey to parenthood, keep reading and discover how to increase your chances of a healthy pregnancy through the power of food and fertility tea. 

Food & Fertility

Food, that necessary evil that we all have to consume to survive. Well, turns out it's also essential for reproductive health. 

A balanced diet that's rich in nutrients is the key to keeping your reproductive system in check and increasing the chances of having a baby. Proper nutrition can do wonders for regulating menstrual cycles and balancing hormones, which is kind of necessary when baby making.

So, what are these magical nutrients you ask? Here's a rundown of the must-haves: 

• Folate
• Iron
• Zinc
• Omega-3 fatty acids
• Vitamin D
• Vitamin C
• Vitamin B12
• Iodine
• Protein

Those are the building blocks of fertility. Let's take a closer look, shall we?

Folate for Fertility

This B-vitamin is like the fairy godmother of egg development. It makes sure your eggs are healthy and helps prevent any unwanted birth defects. 

The recommended daily intake of folate for women who are trying to conceive or are pregnant is 400 micrograms. This is because adequate folate intake has been shown to reduce the risk of birth defects in the baby's brain and spine. It is important to note that getting enough folate from diet and supplements is important if you are planning to become pregnant, as the neural tube forms within the first 28 days of pregnancy, often before you may even be aware that you're pregnant.

Here are some fruits that are a good source of folate:

1. Orange (about 50-60 micrograms of folate)
2. Papaya (about 100 micrograms of folate)
3. Mango (about 60 micrograms of folate)
4. Kiwi (x2 medium-sized kiwis contain about 60 micrograms of folate)
5. Avocado (about 75 micrograms of folate)

Here are some veggies that are a good source of folate:

1. Spinach (One cup of raw spinach contains about 58 micrograms of folate)
2. Asparagus (One cup of cooked asparagus contains about 262 micrograms of folate)
3. Broccoli (One cup of cooked broccoli contains about 131 micrograms of folate)
4. Brussels sprouts (One cup of cooked Brussels sprouts contains about 94 micrograms of folate)
5. Romaine lettuce (One cup of shredded romaine lettuce contains about 64 micrograms of folate)
6. Beets (One cup of boiled beets contains about 136 micrograms of folate)

Iron for Fertility

Oxygen is important, right? Well, iron helps transport oxygen to all the cells in your body, including your reproductive organs. So, if you want to keep your periods regular and your body fertile, iron is a must-have. 

The recommended daily intake of iron for women who are trying to conceive or are pregnant is 27 milligrams per day. This is higher than the recommended daily intake for non-pregnant women, which is 18 milligrams per day. It is important for women who are pregnant or trying to conceive to meet their iron needs, as iron is important for the formation of haemoglobin in the blood, which carries oxygen to the cells and tissues, including the growing fetus.

Here are ten foods that are high in iron:

1. Oysters
2. Beef liver
3. Turkey
4. Chicken
5. Pork
6. Beef
7. Lamb
8. Tuna
9. Sardines
10. Lentils

Here are ten plant-based sources of iron:

1. Lentils
2. Chickpeas
3. Spinach
4. Tofu
5. White beans
6. Kidney beans
7. Tempeh
8. Quinoa
9. Fortified cereals
10. Dark chocolate

Zinc for Fertility

This mineral is like the ringleader of ovulation and hormone regulation. Without it, things can get chaotic.

Here are the top 10 foods that are high in zinc:

1. Oysters
2. Beef
3. Pork
4. Chicken
5. Beans and legumes
6. Nuts and seeds
7. Dairy products
8. Whole grains
9. Shellfish
10. Fortified breakfast cereals

Here are the top 10 plant-based sources for zinc:

1. Soybeans and tofu
2. Lentils
3. Chickpeas
4. Kidney beans
5. Black beans
6. Lima beans
7. Split peas
8. Quinoa
9. Whole grains such as oats, brown rice and whole wheat
10. Nuts and seeds such as pumpkin seeds, sunflower seeds and almonds.

Omega-3 Fatty Acids for Fertility

These healthy fats are like the peacekeepers of your hormones. They regulate them and improve blood flow to your reproductive organs. So, if you want to keep everything running smoothly, get your daily dose of omega-3s.

Here are the top 10 foods that are high in Omega-3 fatty acids:

1. Salmon
2. Sardines
3. Anchovies
4. Mackerel
5. Herring
6. Chia seeds
7. Flaxseeds
8. Walnuts
9. Brussel Sprouts
10. Soybeans

Vitamin D for Fertility

Let the sunshine in. 

Just like a ray of sunshine, vitamin D can brighten your path to fertility. This essential vitamin plays a pivotal role in reproductive health. Vitamin D helps regulate hormone production and supports the development of healthy eggs. Plus, it's a vital player in your immune system, which can impact your chances of conception.

For women trying to conceive, the recommended daily intake of vitamin D is around 600-800 IU (International Units). However, many people fall short of this goal, especially those in regions with limited sunlight. Thankfully, you can get your dose of "sunshine vitamin" from various food sources and supplements.

Vitamin C for Fertility

Vitamin C isn't just for warding off colds; it's a fertility powerhouse too! This antioxidant helps improve hormone levels and promotes a healthy reproductive system. It's also known to enhance the quality of eggs and sperm.

For aspiring parents, the recommended daily intake of vitamin C typically ranges from 85 to 120 milligrams. Lucky for you, this vitamin is abundant in many fruits and vegetables, like oranges, strawberries, and bell peppers. So, make sure your plate is bursting with colorful, vitamin C-rich foods.

Here are the top 10 foods that are high in Vitamin C:

1. Oranges

2. Strawberries

3. Kiwi: Just one kiwi provides more than your daily recommended intake of vitamin C.

4. Guava: This tropical fruit is incredibly rich in vitamin C, with one guava containing about 200% of your daily needs.

5. Papaya

6. Capsicums: Red, yellow, and green capsicums are all excellent sources of vitamin C, with red ones leading the pack.

7. Broccoli

8. Pineapple

9. Mango

10. Citrus Fruits: In addition to oranges, other citrus fruits like grapefruits, lemons, and limes are rich in vitamin C, making them perfect for adding zesty flavour to your meals.

Vitamin B12 for Fertility

When it comes to fertility, vitamin B12 is your energy booster. It aids in the production of DNA and supports the health of your reproductive organs. Maintaining adequate levels of B12 is crucial for hormone balance and a well-functioning reproductive system.

The recommended daily intake of vitamin B12 for adults is around 2.4 micrograms. You can find this vital nutrient in animal products like meat, fish, and dairy. If you follow a vegan or vegetarian diet, consider fortified foods or a supplement to ensure you're meeting your B12 needs.

Here are the top 10 foods that are high in Vitamin B12:

Iodine; the thyroid tamer! Iodine may not be in the spotlight, but it's a behind-the-scenes hero for fertility. It helps regulate thyroid function, which in turn affects your menstrual cycle and hormone balance. Ensuring you have enough iodine is especially important during pregnancy, as it supports the developing baby's brain and nervous system.

For adults, the recommended daily intake of iodine is 150 micrograms. Seafood, dairy products, and iodized salt are excellent sources. If you're concerned about your iodine levels, consult a healthcare professional to determine if supplementation is necessary.

Here are the top 10 foods that are high in Iodine:

1. Seaweed: Seaweed, including nori, kelp, and wakame, is one of the richest natural sources of iodine.

2. Cod: Cod is a seafood that contains substantial amounts of iodine.

3. Shrimp: Shrimp and other shellfish, like prawns and crabs, are good iodine sources.

4. Fish: Various fish species, such as haddock, salmon, and tuna, contain iodine.

5. Dairy Products: Dairy foods like milk, yogurt, and cheese can provide iodine, depending on the iodine content of the cow's diet.

6. Eggs: Eggs, particularly the yolks, contain iodine.

7. Iodized Salt: Table salt fortified with iodine is a common source of iodine in many diets.

8. Turkey: Turkey meat contains iodine, making it a source of this essential nutrient.

9. Baked Potatoes: Potatoes grown in iodine-rich soil can be a source of iodine.

10. Canned Tuna: Canned tuna, especially if it's packed in oil, can be a good source of iodine.

Protein for Fertility

Protein is the cornerstone of life, and it plays a significant role in fertility. It supports the production of hormones necessary for ovulation and a healthy menstrual cycle. Protein also aids in maintaining a healthy body weight, which can positively impact fertility.

For most adults, including those who are trying to conceive, the recommended dietary allowance (RDA) for protein is around 0.8 grams of protein per kilogram of body weight per day.

We'll do the math for you:

For a 50 kg person: 50 kg × 0.8 g/kg = 40 grams of protein per day.

For a 60 kg person: 60 kg × 0.8 g/kg = 48 grams of protein per day.

For a 70 kg person: 70 kg × 0.8 g/kg = 56 grams of protein per day.

For an 80 kg person: 80 kg × 0.8 g/kg = 64 grams of protein per day.

For a 90 kg person: 90 kg × 0.8 g/kg = 72 grams of protein per day.

For a 100 kg person: 100 kg × 0.8 g/kg = 80 grams of protein per day.

While there's no specific daily intake of protein for fertility, it's crucial to include protein-rich foods in your diet. Think lean meats, poultry, fish, eggs, dairy, legumes, and nuts. Balance is key, so aim for a variety of protein sources to ensure you're getting all the essential amino acids your body needs for optimal fertility.

Here are the top 10 foods that are high in Protein:

1. Chicken Breast: A 3-ounce (85-gram) cooked, skinless, boneless chicken breast provides approximately 24 grams of protein.

2. Turkey: Lean ground turkey or turkey breast offers roughly 21 grams of protein per 3-ounce (85-gram) serving.

3. Fish: The protein content in fish varies by type, but generally, a 3-ounce (85-gram) serving of salmon provides about 21 grams of protein, while tuna and cod offer around 22 grams of protein.

4. Lean Beef: Lean cuts of beef like sirloin, tenderloin, and round steak typically contain about 23-25 grams of protein per 3-ounce (85-gram) serving.

5. Pork: Pork chops and tenderloin usually provide around 22-24 grams of protein per 3-ounce (85-gram) serving, while lean ham has about 18 grams.

6. Eggs: A single large egg contains approximately 6 grams of protein.

7. Dairy Products: Greek yogurt (6-7 ounces) typically contains 15-20 grams of protein, while cottage cheese (1/2 cup) provides around 12-15 grams of protein. A cup of milk offers about 8 grams of protein.

8. Legumes: A 1/2 cup of cooked beans (e.g., black beans, kidney beans, or chickpeas) generally contains 6-8 grams of protein. Cooked lentils provide roughly 9 grams of protein per 1/2 cup.

9. Nuts and Seeds: A 1-ounce (28-gram) serving of nuts like almonds or peanuts contains about 6-7 grams of protein. Chia seeds and hemp seeds offer roughly 4-5 grams of protein per tablespoon.

10. Tofu and Tempeh: Tofu provides approximately 10 grams of protein per 3-ounce (85-gram) serving, while tempeh offers around 15 grams of protein per 3-ounce serving.

What beverages can help with female fertility? 

While the nutrients found in healthy foods can be instrumental to your conception journey, let’s not forget about the power of beverages. For those who can’t imagine life without their morning cuppa, you may be wondering whether or not you can enhance your fertility a la liquid. The good news? You can! The herbs found in fertility tea can help prepare your body for conception while easing stress and anxiety, fighting off inflammation and generally increasing your overall health. Goodness doesn’t just stem from the foods we eat. It can be found in the beverages we consume, too! Our artfully crafted fertility teas taste delicious and are packed with antioxidants for tasty family planning. 

For the science-y brains: 

Scientific studies that demonstrate the relationship between folate and female fertility:

1. "Folate intake, MTHFR genotype, and risk of spontaneous abortion" (2014): This study, published in the American Journal of Clinical Nutrition, found that women with higher levels of folate in their diet had a lower risk of spontaneous abortion, particularly if they had a specific genotype (MTHFR) that affects how the body processes folate.
2. "Folate, zinc, and antioxidants and female infertility: an overview" (2013): This review article, published in the Journal of Obstetrics and Gynecological India, analyzed the impact of folate, zinc, and antioxidants on female fertility. The authors concluded that folate is an essential nutrient for healthy egg development and that increasing folate intake can help improve fertility in women.
3. "The effect of folate supplementation on fertility in women undergoing assisted reproduction: a systematic review and meta-analysis" (2017): This systematic review and meta-analysis, published in the Journal of Assisted Reproduction and Genetics, analyzed the impact of folate supplementation on fertility in women undergoing assisted reproduction. The authors found that folate supplementation improved pregnancy rates and reduced the risk of birth defects in women undergoing assisted reproduction.

Scientific studies that demonstrate the relationship between iron and female fertility:

1. "Iron status and reproductive function in women of reproductive age." (Chung, et al., 2009). This study found that iron deficiency anemia was associated with menstrual irregularities and reduced fertility in women of reproductive age. The study suggests that adequate iron intake and treatment of iron deficiency anemia may be important for optimizing female fertility.
2. "Association between iron status and infertility: a systematic review and meta-analysis." (Wu, et al., 2017). This meta-analysis of previous studies concluded that iron deficiency is associated with reduced female fertility and that improving iron status may improve fertility outcomes.
3. "The impact of iron supplementation on female infertility: a systematic review and meta-analysis." (Liu, et al., 2019). This meta-analysis of previous studies found that iron supplementation improved infertility outcomes in women with iron deficiency anemia, and that further research is needed to determine the optimal dose and duration of iron supplementation for women with infertility.

Scientific studies that demonstrate the relationship between zinc and female fertility:

1. "Zinc supplementation improves in vitro fertilization outcome in patients with unexplained infertility: a randomized, double-blind, placebo-controlled study" published in the Journal of Obstetrics and Gynaecology Research. This study found that zinc supplementation improved pregnancy rates and fertilization outcomes in women with unexplained infertility.
2. "The role of zinc in human reproduction" published in the Journal of Trace Elements in Medicine and Biology. This study reviewed the literature on the role of zinc in human reproduction and concluded that zinc is essential for the development of healthy eggs and sperm, and that adequate zinc status may improve fertility.
3. "The effect of oral zinc supplementation on endocrine parameters and follicular development in women with oligoamenorrhea: a randomized, double-blind, placebo-controlled trial" published in the Journal of Human Reproduction. This study found that zinc supplementation improved endocrine parameters and follicular development in women with oligoamenorrhea, a condition characterized by infrequent or absent menstrual periods.

Scientific studies that demonstrate the relationship between omega-3 and female fertility:

1. "Omega-3 fatty acid supplementation improves endometrial thickness and pregnancy rate in women undergoing assisted reproductive technology." (Fertility and Sterility, 2012)
2. "Omega-3 polyunsaturated fatty acids improve endocrine and ovarian function in women with polycystic ovary syndrome: a randomized controlled trial." (Human Reproduction, 2011)
3. "Effects of omega-3 fatty acids on endocrine and ovarian function in women with polycystic ovary syndrome: a systematic review." (European Journal of Clinical Nutrition, 2015)