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, 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:
Those are the building blocks of fertility. Let's take a closer look, shall we?
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:
Here are some veggies that are a good source of folate:
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:
Here are ten plant-based sources of iron:
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:
Here are the top 10 plant-based sources for zinc:
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:
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 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:
Oranges
Strawberries
Kiwi: Just one kiwi provides more than your daily recommended intake of vitamin C.
Guava: This tropical fruit is incredibly rich in vitamin C, with one guava containing about 200% of your daily needs.
Papaya
Capsicums: Red, yellow, and green capsicums are all excellent sources of vitamin C, with red ones leading the pack.
Broccoli
Pineapple
Mango
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.
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:
Beef Liver: Beef liver is one of the richest sources of vitamin B12, providing an abundance of this essential nutrient.
Clams: Clams, especially species like Atlantic and Pacific razor clams, are excellent sources of vitamin B12.
Fish: Certain fish are high in B12, including mackerel, salmon, trout, and tuna.
Fortified Cereals: Many breakfast cereals are fortified with vitamin B12, making them a convenient option for boosting your intake.
Red Meat: Beef, lamb, and pork are good sources of vitamin B12.
Cheese: Certain types of cheese, like Swiss and feta, contain vitamin B12, though the levels are lower compared to meats and seafood.
Eggs: Eggs, particularly the yolk, contain vitamin B12, making them a valuable addition to your diet.
Milk and Dairy Products: Milk, yogurt, and cheese can contribute to your B12 intake, especially if they are fortified.
Shellfish: In addition to clams, other shellfish like oysters and mussels are rich in vitamin B12.
Fortified Plant-Based Foods: Some plant-based foods, such as fortified non-dairy milk (e.g., almond, soy, or rice milk) and nutritional yeast, contain added vitamin B12, making them suitable options for vegetarians and vegans.
While animal-based foods are the most reliable sources of vitamin B12, fortified foods can be important for individuals following vegetarian or vegan diets. Additionally, vitamin B12 supplements are available for those who may have difficulty obtaining enough from their diet or have absorption issues.
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:
Seaweed: Seaweed, including nori, kelp, and wakame, is one of the richest natural sources of iodine.
Cod: Cod is a seafood that contains substantial amounts of iodine.
Shrimp: Shrimp and other shellfish, like prawns and crabs, are good iodine sources.
Fish: Various fish species, such as haddock, salmon, and tuna, contain iodine.
Dairy Products: Dairy foods like milk, yogurt, and cheese can provide iodine, depending on the iodine content of the cow's diet.
Eggs: Eggs, particularly the yolks, contain iodine.
Iodized Salt: Table salt fortified with iodine is a common source of iodine in many diets.
Turkey: Turkey meat contains iodine, making it a source of this essential nutrient.
Baked Potatoes: Potatoes grown in iodine-rich soil can be a source of iodine.
Canned Tuna: Canned tuna, especially if it's packed in oil, can be a good source of iodine.
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:
Chicken Breast: A 3-ounce (85-gram) cooked, skinless, boneless chicken breast provides approximately 24 grams of protein.
Turkey: Lean ground turkey or turkey breast offers roughly 21 grams of protein per 3-ounce (85-gram) serving.
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.
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.
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.
Eggs: A single large egg contains approximately 6 grams of protein.
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.
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.
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.
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.
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.
Scientific studies that demonstrate the relationship between folate and female fertility:
Scientific studies that demonstrate the relationship between iron and female fertility:
Scientific studies that demonstrate the relationship between zinc and female fertility:
Scientific studies that demonstrate the relationship between omega-3 and female fertility:
