Nutrition and fertility: what should you eat?

If you would like to become pregnant, you naturally want to do everything in your power to increase your fertility. One of the most effective ways to increase your chances is by consciously paying attention to what you eat. Nutrition plays an important role in supporting your fertility. But what exactly can you eat to prepare your body for pregnancy as well as possible? In this article, you will find practical tips and clear guidelines about which foods are beneficial for your fertility.

How does nutrition affect your fertility?

Your diet has a direct influence on your hormonal balance, your overall health and therefore also your fertility. Nutrients such as healthy fats, vitamins, antioxidants and minerals ensure that your body functions optimally. For example, certain foods support the quality of egg cells and promote a regular cycle. In addition, a healthy diet also helps you maintain a healthy weight, which is also important for good fertility. The great thing is that you can directly influence this by making healthy food choices every day.

Healthy fats: essential for your fertility

Healthy fats are crucial for a good hormonal balance, especially if you want to get pregnant. Omega-3 fatty acids are the best-known example of this. These fats are mainly found in oily fish such as salmon, mackerel and sardines, but also in vegetable sources such as walnuts, linseed and chia seeds. Omega-3 helps regulate your menstrual cycle and improves the quality of your egg cells. On the other hand, avoid unhealthy saturated and trans fats, as these can have a negative impact on your fertility.

Proteins: plant-based and animal-based

A good balance of protein sources also contributes to healthy fertility. Preferably choose a combination of animal and vegetable proteins. Vegetable proteins such as beans, lentils and chickpeas appear to be positively related to higher fertility, while excessive consumption of red meat can have a negative effect. So vary with lean animal proteins such as poultry and fish, and combine this regularly with vegetable alternatives.

Carbohydrates: go for slow-digesting ones

Not all carbohydrates have the same effect on your body. For your fertility, it is important to choose complex carbohydrates, which are digested slowly and ensure a stable blood sugar level. These include wholemeal bread, oatmeal, wholemeal pasta, brown rice and sweet potato. Fast carbohydrates such as white bread, sugary drinks and sweets can disrupt your hormone balance and negatively affect your fertility. Therefore, consciously choose wholemeal and unprocessed products.

Antioxidants for better egg quality

Antioxidants such as vitamins C and E, zinc and selenium help neutralise harmful substances in your body. This not only improves your overall health, but also the quality of your egg cells. Good sources of antioxidants are colourful fruits and vegetables such as blueberries, strawberries, spinach, broccoli, tomatoes and peppers. Get into the habit of eating several portions of fruit and vegetables every day to ensure your body gets enough antioxidants.

The role of dairy in getting pregnant

Dairy is a controversial topic when it comes to fertility. Research has shown that consuming full-fat dairy products such as full-fat yoghurt, quark and cheese can contribute to better fertility. On the other hand, low-fat dairy products such as low-fat yoghurt and low-fat milk appear to be less favourable. Therefore, consciously choose full-fat dairy products, but do so in moderation and keep your daily calorie intake in mind to prevent weight gain.

Foods that are best avoided

In addition to foods that improve your fertility, there are also a number of things that are best avoided or limited when you are trying to get pregnant. Alcohol, for example, has a negative effect on your fertility and increases the risk of fertility problems. It is also better to limit caffeine, such as in coffee, tea and energy drinks, to a maximum of one or two cups a day. In addition, try to keep sugar, soft drinks, trans fats and highly processed foods out of your diet as much as possible.

Adjusting your diet without stress

Adjusting your diet to become pregnant does not have to be a stressful affair. Make small, achievable changes such as eating more vegetables, regularly choosing fish and vegetable proteins, and being mindful of snacks and sugar. Above all, keep in mind that a healthy diet offers long-term benefits for both your fertility and your overall health. Give yourself the space to make changes step by step, without putting too much pressure on yourself.

By eating more consciously, you optimally prepare your body for a healthy pregnancy and increase your chances of getting pregnant quickly.