National Nutrition Month

Importance of Whole Foods in Boosting Fertility

Diet plays a major role in enhancing one’s fertility potential. Whole foods are those foods that are either not processed/minimally processed like whole grains, fresh fruits, legumes, and vegetables. They are power packed with fiber, antioxidants, minerals, healthy fats, etc.

A. Fiber: 

Being aware of the amount of fiber you are eating on a daily basis is worth the focus because of all the benefits fiber brings to the body.

Here are some of the top benefits specifically pertaining to fertility:

1. Hormone health – Fiber plays a role in ensuring women’s mental health because it helps the body to get rid of excess estrogen.
2. Keeping things moving – Fiber also helps to keep the digestive tract moving and enables one of the main detoxification pathways of the body to function optimally.
3. Blood sugar balance – Eating foods that are high in fiber also help with blood sugar regulation because fiber slows down the absorption of sugars helping to keep the blood sugar levels balanced. This is important for hormonal balance and health.

Where to find fiber – Foods that are high in fiber are green leafy vegetables, nuts, seeds, and fruit.

B. Antioxidants:

A whole food diet is naturally rich in antioxidants and helps to protect our cells and is important for egg and sperm health.

Making sure to get as many antioxidants as you can on a daily basis is important because antioxidants are not stored within the body and we need them to be constantly circulating in our blood.

Where to find antioxidants – Eat everything that is purple and red – An easy shortcut to getting plenty of antioxidants is to eat as many foods as you can that are purple and red.

Benefits of antioxidants:

1. Protects egg and sperm health – Antioxidants protect egg and sperm from damage caused by free radicals.
2. Supports cell turnover – Some antioxidants can help to support cell turnover so we have the healthiest cells in our bodies functioning the best that they can.
3. Reduces inflammation – Another fun thing about antioxidants is they are also some of the best foods and compounds to reduce inflammation within the body.

There is a connection between Inflammation and fertility issues.

1. Congestion = inflammation – In various studies, it was shown that many fertility issues also had markers for high inflammatory chemicals. Antioxidants can help in a protective response for the body.
2. Gut health –Whole foods also support gut health which is important for having a healthy inflammatory response in the body. Gut health issues can be one of the main starting points for chronic inflammation to become a problem.
3. Calm the system to be more receptive instead of reactive – When you are trying to conceive, make sure to keep your system receptive instead of reactive. Eating a whole food diet and using supplementation to support the body and having a healthy inflammatory response will make it a receptive environment for implantation during pregnancy.

Some of my favorite antioxidants are – Avocados, Cauliflower, Orange, Tomatoes, Sweet potatoes, Almonds, Apricots, Pumpkin, Strawberries, Dark Chocolate, Spinach, etc.

C. Minerals:  

Minerals are important for many functions when it comes to reproductive health. A whole food diet contains a lot of minerals that are important for fertility. Some foods that are highest in minerals are green leafy vegetables, nuts, and seeds. Minerals are important for producing sperm, and for the proper functioning of cells. The endocrine system also relies on minerals to function well.

D. Healthy fats

Healthy fats are important for any type of nutritious diet. But when it comes to reproductive health, healthy fats are super important. The great news is if you are eating a healthy diet you are able to get a high amount of these types of nutrients directly from your food.

1. Hormone Production– Fats are important for producing hormones
2. Cell health – Healthy fats play a role in cell health and function

Best sources of healthy fats – fish, nuts, and seeds.

“Your diet is a bank account. Good food choices are good investments”

Couples planning to conceive should include whole foods in their diet that will not only boost fertility but also overall health. Eat Healthy! Stay Healthy!