The road to pregnancy is difficult for some people. If you have PCOS (Polycystic Ovary Syndrome), you may be related.
People with PCOS have higher levels of “male” hormones (also known as androgens). This interferes with the growth and release of eggs (ovulation). Studies have shown that PCOS accounts for 80% of anovulatory infertility cases.
Naturally, statistics like these can sound alarming if you have PCOS and are trying to conceive. But rest assured, PCOS is one of the most treatable causes of infertility.
Please note that this blog post is not a substitute for official medical advice and is for informational purposes only. If you are concerned about your fertility, suspect you have an underlying health problem, or want to start a new diet/lifestyle/supplements, please consult your doctor first. Neither the author(s) nor the publishers of this content are responsible for any potential health consequences. Nor any side effects caused by anyone following this educational content.
10 Foods That Will Boost Your Fertility
Several lifestyle factors improve fertility, including a nutritious, well-balanced diet that helps function and regulate the reproductive system.
While there is no one food that instantly increases your chances of conceiving, there are many foods that can increase fertility in men and women. It also helps with reproductive health and prepares your body for pregnancy.
Let’s look at the best foods to optimize your diet for fertility.
Walnut
Walnuts are packed with antioxidants that can deactivate free radicals in the body that can damage both sperm and eggs. They’re also full of blood sugar-stabilizing healthy fats, making them a great snack. Stabilizing blood sugar is important for ovulation and egg quality.
Nuts are among the most nutritious foods. They can be a key element in fertility nutrition, pregnancy nutrition and beyond. Because they are a valuable source of protein, fiber, monounsaturated fat, vitamins and minerals.
Sunflower seeds
Sunflower seeds are rich in vitamin E, which improves sperm count and motility in some men. Furthermore, sunflower seeds are packed with folic acid (The natural form of vitamin B9 in food, the synthetic form is folic acid) and selenium, both of which are important for female and male fertility. Sunflower seeds have omega-3, but for all the health benefits of omega-3 fats for PCOS cysts, check out this blog post.
Sprinkle sunflower seeds over your salad, or toast them in olive oil and season with salt, pepper, or your favorite seasoning.
Dark leafy greens
Dark leafy greens like spinach and romaine contain folic acid, a B vitamin that improves ovulation. They are also high in fiber and great for blood sugar stability.
Include leafy greens in your diet by adding them to soups, stews and sandwiches. Check out this no-cook Mediterranean bowl from The Cysterhood.
Beans and lentils
Replacing certain animal proteins (such as meat, fish, and eggs) with plant protein sources (such as seeds, beans, nuts, and lentils) has been associated with a reduced risk of infertility. One study found that consuming plant protein instead of carbohydrates or animal protein was associated with a significantly lower risk of ovulation infertility. Be sure to be aware of the amount of carbohydrates you are consuming when choosing plant-based proteins.
Beans and lentils are rich in fiber and folic acid, both of which are integral to maintaining a healthy hormonal balance. Lentils also contain high levels of the polyamine spermidine, which can help sperm fertilize an egg.
Shea seeds
Chia seeds are an excellent source of fiber, protein and fat. A serving of chia seeds has more calcium than milk, more iron than spinach and more antioxidants than berries.
Add a scoop to your protein shake or your overnight oats to get your daily dose of chia seeds. They are also great for digestion and detoxing excess hormones. There are tons of chia seed recipes at The Cysterhood, like this blackberry chia seed pudding. It’s our favorite ingredient.
Cinnamon
According to research, cinnamon has insulin-sensitizing effects and improves menstrual cycle in women with PCOS. More regular cycles mean more chances of getting pregnant, so these are promising findings.
Sprinkle cinnamon on porridge or apple slices for a delicious breakfast or snack. Or, consider taking supplements after consulting your doctor.
Salmon
Fresh, wild salmon is full of omega-3 fatty acids, which can help balance reproductive hormones, increase blood flow to the uterus, curb inflammation, and regulate the menstrual cycle.
Be aware of mercury levels in fish when you are trying to conceive and during pregnancy. Invest in wild-caught salmon rather than farm-raised to minimize the risk of mercury contamination and toxic food dyes. Avoid eating raw or cooked fish during pregnancy.
Citrus fruits
Citrus fruits such as oranges and grapefruit are among the best sources of vitamin C. They are also rich in potassium, calcium and that important folic acid. This helps regulate ovulation and create a healthy environment for the egg to fertilize.
Cut them up and enjoy fruit salads with a side of nuts for blood sugar stability.
Avocado
If you love guac, you’re in luck! Avocado is a nutrient-dense fruit and a fantastic source of vitamin E, which can improve the lining of the uterus, according to studies. Avocados are also rich in potassium, folate, and vitamin K, which aids in the absorption of other vitamins. This is ideal for PCOS cysts, which are usually deficient in certain vitamins and minerals.
Chop it up and add it to your toast, turn it into guac, or add it to smoothies for a creamy, full-fat dairy alternative. Right now I’m loving this Avocado Tuna Salad recipe over at The Cysterhood.
Pomegranate
Pomegranates are rich in antioxidants as well as essential nutrients like vitamin C, vitamin K, folic acid and many other vitamins and minerals that support fertility and cell health.
Sprinkle the seeds over your salad, eat them raw as a tasty snack, or drink pomegranate juice.
PCOS Fertility Diet
If you want to manage your PCOS symptoms and improve your fertility, you may want to consider making some changes to your diet. Many nutritionists recommend a balanced diet of fruit foods. These include complex carbohydrates, lean proteins, daily vitamins and healthy fats. So, for a great fertility diet, you can try to include whole grains, fruits and vegetables, lean meats, fish, nuts and seeds in your diet.
On the other hand, it’s generally a good idea to limit processed foods, sugary drinks, and saturated fat. Additionally, some research suggests that consuming anti-inflammatory foods such as turmeric, ginger, and omega-3 fatty acids may be beneficial for some people with PCOS. However, it’s always a good idea to talk to your healthcare provider or registered dietitian for individualized advice.
Act now to improve your fertility by incorporating these 10 nutrient-dense foods into your diet today.
It’s also worth noting that while healthy fats boost fertility and overall health, trans fats can increase the risk of ovulatory infertility. Because large amounts impair insulin sensitivity. Trans fats are commonly found in hydrogenated vegetable oils, margarine, and baked foods such as cakes, pizza, cookies, and crackers. If you need PCOS-friendly snacks, check out our handy blog post here.
Foods play a big role in fertility, especially if you have PCOS. A combination of nutrition, exercise, and healthy lifestyle factors will give you the best chance of conceiving.
For more PCOS diet dos and don’ts, check out our podcast, A Cyster and Mister, and our handy blog posts on PCOS and Chill.