It’s often said, “we are what we eat,” and this is equally true when it comes to fertility levels in both women and men.
Although there’s no miracle diet, maintaining healthy habits over time can significantly improve fertility. Among these habits, a balanced diet plays a key role. In today’s post, we’ll explore the essential ingredients to include in your meals to promote reproductive health.
The Mediterranean Diet as a Nutritional Foundation
The Mediterranean diet is renowned for its health benefits—not just because of the ingredients used, but also for the way meals are prepared. Olive oil, grains, legumes, fresh fruits and vegetables, fish, dairy products, and moderate portions of meat form the foundation of this diet.
It’s a varied diet offering endless possibilities for delicious recipes. So, how should these ingredients be distributed in our daily meals?
The Fertility Menu for Everyday Life
Firstly, unprocessed, fresh, and seasonal foods are the healthiest and should make up the majority of your daily intake.
Bread and cereals are also essential components of a balanced diet. Dairy products contribute proteins of high biological value, minerals, and vitamins. Natural yogurt, milk, and fresh cheese (in moderation) should be included regularly.
Vegetables should be present in both lunch and dinner, with at least one serving consumed raw. The variety of colours and textures in vegetables provides a diverse range of antioxidants. Fresh, seasonal fruit is the best dessert after every meal.
Oily fish is recommended one or two times a week. Meat should be consumed in moderation and in small portions, preferably as part of dishes that include vegetables or legumes. Eggs are rich in vitamins and minerals and should be consumed 3–4 times per week.
Foods That Boost Female Fertility
Within the framework of the Mediterranean diet, certain ingredients are particularly beneficial for female fertility. The most advantageous nutrients include:
Macronutrients
- Complex carbohydrates: whole grains (quinoa, whole wheat)
- Low-mercury fish: (light tuna, salmon)
- Plant-based proteins: (broccoli, lentils)
- Limit processed carbohydrates: (white bread, pasta, etc.)
Vitamins
- B6: (meat, dairy, eggs, fish)
- C: (parsley, peppers, oranges, lemons)
- D: (milk, butter, oily fish)
- E: (olive oil, almonds, hazelnuts, walnuts)
Minerals
- Zinc: (seafood, fish, eggs)
- Selenium: (cucumber, beans, mushrooms)
- Calcium: (dairy, lettuce, figs)
- Potassium: (plums, fruit juice, bananas)
- Iron: (lentils, beef, mussels)
Additional nutrients include antioxidants (found in strawberries, tomatoes, blueberries, and spinach) and dietary fibre (from cereals, vegetables, and legumes).
Foods That Enhance Male Fertility
For men, a healthy and balanced diet is equally important. Limiting saturated fats and processed foods while incorporating nutrients that improve sperm quality is essential:
- Zinc: Known to boost male fertility (red meat, poultry, seafood, nuts).
Vitamins
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A: (eggs, milk, cheese)
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B12: (eggs, meat, seafood)
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C: (red peppers, tomatoes, leafy greens)
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E: (peanuts, nuts, seeds, cereals)
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Folic acid: Enhances sperm morphology (leafy greens, fruits, peas).
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Amino acids: (chicken, salmon, tuna, sardines).
Beyond Diet: The Importance of a Healthy Lifestyle
As highlighted at the beginning, maintaining a healthy lifestyle is equally critical. Regular exercise, sufficient rest, avoiding alcohol and tobacco, and fostering a positive mindset all contribute to improved fertility and overall well-being.