5 Dietary Recommendations for Enhancing Fertility

a921b1a5953616fa7b1e415200b149c7.jpg_srz_p_697_723_75_22_0.50_1.20_0.00_jpg_srzPreparing for pregnancy can involve preparing financially, spiritually, physically and nutritionally.  Whether you are having difficulty conceiving or are consciously preparing for pregnancy, diet is very important.  What we eat can influence fertility, affect hormones and later, affect the fetus.  More and more woman are wishing to be pregnant at later stages of life. As our fertility peaks in our early 20s and begins declining in our late 20’s, many woman who are 30 plus often are interested in foods that can boost their chances of conceiving. (May I add that woman who choose to wait for babies can still have very healthy and happy pregnancies !! ) So without further ado please find my top 5 dietary recommendations for fertility:

  • Eat Organic as much as possible a year before conceiving.  Pesticides are poisons designed to kill living organisms and therefore harmful to humans. Children are actually four times more sensitive to exposure to cancer-causing pesticides in foods than adults. Many toxins used in pesticides are also known hormone disruptors. Some of the chemicals that are used in pesticides are fat soluble, meaning that they can be stored in our fat cells for long periods of time.  Therefore it is best to avoid these chemicals as long as possible before becoming pregnant to minimize the exposure of the growing fetus to these toxins found on conventional produce.

  • Increase consumption of nutritious seeds such as sunflower and pumpkin seeds. Nutritional deficiencies of zinc and B6 can affect fertility. Sunflower seeds are a good source of B6 and other trace minerals and pumpkin seeds contain a high amount of zinc amongst other minerals.  You can add these seeds to cereals, salads or even buy (pumpkin or sunflower) seed butter and spread it on toast.

  • Make you sure your iron intake is adequate.  The best way to find out if your iron levels are high enough is to have your ferritin levels measured through blood.  Ferritin levels lower than 70 can decrease fertility and can also lead to anemia throughout pregnancy.  Red meat is the best source of iron (opt for grass fed, organic). Dark leafy green veggies, beans, legumes and molasses also are higher in iron and cooking in a cast iron pan can also increase the iron levels of the foods that are cooked in them. Some individuals, despite their best nutritional efforts still have low iron and need to take an iron supplement.

  • Eat a diet rich in omega 3 Fatty Acids: These healthy fats are great for the brain, help to balance hormones and also lead to better birth outcomes for the baby.  Aim for 2-3 servings of low mercury fish (sardines, anchovies and mackerel are best), chia seeds, flax and walnuts and/or supplement with a high quality fish oil daily.  Make sure the fish oil has been third party tested for mercury and other heavy metals and the source of the fish is from mackerel, anchovies and/or sardines.  

  • Aim to eat low- medium glycemic index carbohydrates. When we consume carbohydrates they are broken down into sugars that provides energy to our cells. Some carbohydrates break down into more sugars than others and these certain carbohydrates can affect our insulin levels, thus affecting our hormones.  Choose low glycemic index carbohydrates such as rice bran and other whole grains and bright coloured vegetables. Avoid high glycemic index foods such as refined sugars, white breads, white rice and white pastas.

 In Health,

Dr. Emily Lipinski, ND

 

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