How does nutrition affect fertility?

It's no secret that fast food, convenience foods and sugary drinks are bad for our health. But if you are trying to get pregnant or want to have children, you should pay even more attention to a healthy, balanced diet. In this article, we'll tell you which foods can improve your fertility, which you should avoid and what you can do if you can't get pregnant despite eating a healthy diet.

What influence does diet have on your fertility?

A healthy diet plays a crucial role in fertility, as it influences the processes that are necessary for successful conception: Ovulation, implantation, sperm and egg quality. Pregnancy can only occur if all processes run optimally.

Ovulation: A balanced diet with sufficient vitamins (especially B vitamins and vitamin D), minerals (such as zinc and iron) and essential fatty acids (omega-3) can regulate the hormone balance and thus promote ovulation. A lack of these nutrients can impair ovulation and lead to cycle disorders, which can cause ovulation to be irregular or to fail altogether.

Implantation: Nutrition also influences the implantation of the fertilized egg in the uterine lining.
A healthy uterine lining that is optimally supplied with nutrients provides optimal conditions for implantation.Foods rich in antioxidants can help to build up the uterine lining and reduce inflammation that could hinder implantation.

Sperm: A diet rich in zinc, selenium, omega-3 fatty acids and antioxidants can improve sperm quality by increasing sperm count and motility.

Eggs: A healthy diet with sufficient folic acid, vitamin D, omega-3 fatty acids and antioxidants can improve egg quality by supporting egg maturation and increasing their resistance to damage.

The right diet when trying to conceive

You may have heard of the so-called “Fertility Diet”, a special diet that can improve your fertility and your chances of getting pregnant. The American Society of Reproductive Medicine has published a guide to this. 

This is as follows:

• Dairy products only in moderation
• Protein from soy and seafood instead of meat
• Whole grain products such as oatmeal or brown rice
• Folic acid, vitamin B12 and vitamin D
• Fresh fruit and vegetables
• Unsaturated fatty acids from oily fish, nuts and seeds
• Legumes such as lentils or beans

These foods are better not to eat

Many foods have a negative impact on fertility because they can impair sperm quality or sperm count in men or have a negative effect on ovulation or the woman's eggs. Below you can find out which foods you should reduce or eliminate from your diet.

These foods are real fertility killers:

• Ready meals and fast food: These often contain unhealthy fats, refined sugar and additives that promote inflammation and can disrupt hormone balance.
• Trans fats: Trans fats are found in fried foods (potato chips, chips etc.), baked goods and margarine and can impair ovulation.
• Highly processed foods: White flour products, sweets and sugary drinks can increase blood sugar levels and impair hormone production.
• Alcohol: Alcohol is a cytotoxin and can negatively affect egg and sperm quality and interfere with ovulation.

The top 5 foods for your fertility

Here are some of the best foods that can support your fertility:

1. broccoli: Green leafy vegetables such as spinach, kale and broccoli are rich in folic acid, which is not only important during pregnancy, but can also have a positive effect on your fertility beforehand.
2. avocados: Avocados contain unsaturated fatty acids, vitamin E, vitamin K and potassium - all important nutrients that can improve egg quality and support fertility in women.
3. walnuts: Nuts like almonds or walnuts are rich in omega-3 fatty acids and zinc, which can improve sperm quality in men. Good info, considering that sperm quality has decreased by 52% in the last decades.
4. blueberries: Berries like blueberries and raspberries are rich in antioxidants, which are anti-inflammatory and can improve egg quality. Like citrus fruits, they contain a lot of folic acid and vitamin C, which can promote the later development of the fetus.
5. pomegranates: Pomegranates are rich in antioxidants and can improve blood circulation, which means that the reproductive organs and the lining of the uterus are better supplied with nutrients.

And what do I do if I simply don't get pregnant despite a healthy diet?

Diet is often just one of many factors that contribute to pregnancy. If you don't get pregnant straight away, you don't need to worry. It often takes a year or even longer for pregnancy to occur.

However, if you are concerned about your fertility or already have a pre-existing condition such as endometriosis or PCO syndrome, it may be helpful to have your fertility tested with systematic fertility diagnostics. Ovulation tests or cycle trackers can also help to determine your ovulation.
Conclusion

Nutrition plays an important role in fertility as it influences the processes of ovulation, implantation and sperm and egg quality. A balanced diet with plenty of fruit, vegetables, wholegrain products, healthy fats and proteins can have a positive impact on your fertility.

On the other hand, you should avoid foods such as ready meals, fast food, trans fats, highly processed foods and alcohol, as they can affect your fertility.

If you don't get pregnant despite a healthy diet, patience is required. It may take some time before pregnancy occurs. If difficulties persist, you should consult a doctor to have possible causes investigated.