A diet that is high in fruits and vegetables ensures a good quantity of antioxidants in your system. Green leafy vegetables like spinach and kale contain folate, which decreases the chance of birth defects, and the wide range of vitamins and goodness in fruits and vegetables keeps both you and your fetus healthy!

Omega 3 fatty acids, which you can get from nuts, oily fish, and avocado among other things, promote general health and increase your fertility. If you are struggling with fertility conditions such as endometriosis, Omega 3 fatty acids are exceptionally beneficial to you.

The complex carbohydrates you find in brown rice, brown bread, whole-grain pastas, and other foods, help your body regulate insulin levels and are great for fertility because of this. They are also less processed than their “white” counterparts, and have higher nutritional values.

The last food group that I will mention that does wonders for your fertility is full-dairy. This includes full-fat milk, yoghurt, butter and ice cream, as well as sour cream and whipped cream. If you like eating cheese, this is another excellent dairy food, but just make sure that it is pasteurized. Cheeses like roquefort and brie are sometimes raw, and they can contain bacteria that can harm your fetus. Therefore, it is best to stay away from those while you are trying to conceive.

Perhaps most important of all is to make sure your diet is balanced, and varied. Eating too much of any one food group, and not enough of another is never healthy. While you are trying to conceive, and during pregnancy, making sure that your diet contains foods from all major foods groups, is more essential than ever before.

Complex carbohydrates. If you have ever been on a diet, you will have heard about them before. Complex carbohydrates are things like brown, whole-grain bread, brown rice, and oatmeal. These things are great for insulin regulation, and thereby great for fertility too.

Fresh fruits and vegetables contain lots of antioxidants and keep you healthy. They give you a burst of energy and what’s more, many green leafy vegetables are full of folate, the natural version of folic acid. As you know, folic acid is one of the best supplements you can take to ensure a healthy fetus. Folate is even better, because your body absorbs it more easily.

Omega 3 fatty acids. Who said fat is bad for you? You just have to make sure you are getting the right kind of fat! Oily fish like salmon, flaxseed, many nuts and seeds (walnuts and sesame seeds are the best), and avocados are great sources of Omega 3 from foods.

Another food group that is excellent if you are trying to get pregnant is full-fat dairy. Cheese, full-fat milk, yoghurt, and ice cream all fall into that category. If you don’t like drinking milk or yoghurt plain, there are so many yummy smoothie recipes out there that you wouldn’t believe it. A blender will serve you well in this department.

What is your favorite fertility food, and why?

It is important to eat organic food.  Because some people are more sensitive than the others, the impact of pesticides and food additives can have devastating effects on some people. If you choose organic vegetables and fruits only, you will definitely avoid intoxication with pesticides and you shall maximize the intake of nutrients.

However, if you cannot afford to buy organic fruits and veggies, sink them in a bowl of water with dilutes tablespoon of vinegar. It won’t make them as good as organic, but vinegar will help wash off toxic heavy minerals.

Include at least 5 handfuls of vegetables and fruits into your daily menu, and most importantly pay attention to colors: dark green, red, orange and purple are best antioxidants and they do protect your genetic material in sperm and eggs.

Dairy and grain products are also recommendable in organic version. They are a bit more expensive option, but they are also the healthier option. If organic meat is too expensive for you, try to stick with cheaper proteins such as beans and organic soy.

If you have issues with estrogens, you should be careful when eating plant based hormone balancers such as soy. Plant based hormone balancers do help prevent imbalances between oestrogen and progesterone, which are often the cause for fertility problems and often even a cause of early miscarriage. It is recommendable to include in your nutrition a daily portion of plant based hormone balancers such as tempeh or miso (fermented soy), beans, lentils, flax seed etc.

Essential fats boost fertility too. Therefore do not forget fish, hemp and flax seed oils and omega-3 fats. Omega-3 fats support male and female fertility and hormonal balance and also help the baby’s brain, nervous system and eyes to develop once pregnant.

Moreover, do avoid fertility hinders such as caffeine and alcohol, they do affect both female and male fertility.

Another team of US scientists have concluded that infertile men have an increased risk of developing aggressive prostate cancer that grows and spreads quickly. This findings are closely related to findings in the study described below.

Study was conducted on mice and it proved that prostate cancer growth was reduced by 30% because mice were fed walnuts every day for two months (the amount was equivalent of two handfuls of walnuts) and the American scientists believe that the results are directly relevant to humans.

Of course, there is susceptibility present, but researchers believe prostate cancer is linked to environmental factors such as diet.

Balance is important. Nuts are very important part of a healthy diet because they are a rich source of nutrients.  They are packed with healthy omega 3-fatty acids (that are by the way also fertility boosters), and contain all important fatty acids, linoleic and linolenic acids, which are critical for growth, physical and mental development,. They are also crucial for healthy hair and skin, blood pressure control, immunological responses and prevent blood clotting.

Nuts are also packed with inflammation-fighting form of vitamin E, and B2 (riboflavin, an antioxidant), and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.

Diet that includes nuts represents plenty benefits, including combating bad cholesterol and preventing heart disease by reducing levels of endothelin (chemical that increases inflammation in blood vessels). Studies have revealed that people who consume nuts regularly are less likely to suffer from coronary heart disease.

Since nuts generally have a very low glycemic index, nutritionists frequently recommend nuts be included in diets prescribed for patients with insulin resistance problems such as diabetes mellitus type.

One study found that people who eat nuts live two to three years longer than those who do not, perhaps this may be because people who eat nuts generally tend to eat less junk food.

However, it is important not over-consume nuts because they have a high content of saturated fat, which could contribute to other problems such as obesity.

Women who are older, overweight or obese and have a family history of diabetes are at higher risk for developing diabetes. In most cases women with diabetic predispositions are sent to nutritionist or dietitian, and for their sake and the health of their children they have to control of their nutrition and exercise, which are both contributing factors of developing or preventing gestational diabetes.

A new study form Louisiana State University was conducted and the research suggests that the chances of developing gestational diabetes can be dramatically reduced by just giving up the cola habit. A study namely found that women who drank as much as five regular colas a week before they get pregnant increase the chance of developing gestational diabetes by more than 20%. However, when it comes to other sugar-sweetened beverages or diet drinks, researchers could find no link.

As with everything, the same is with controlling the urge to drink colas. You need to moderate it and everything will be fine. You don’t have to stop everything at once, but moderation is the solution to a problem.

However, if gestational diabetes develops, woman must do everything to keep it under control. This includes adjusting proper nutrition and moderate exercise… and eliminating cola.

My personal recommendation would be to avoid processed, non-vegan etc. chocolate. Personally I say no to chocolate products that have “hydrogenated oils” in them, because these oils create trans fat that can be very bad to your heart, etc…

But I do indulge in dark chocolate (raw chocolate – high in cocoa percentage) because that is a healthier option. Many people do not like the more bitter taste of dark chocolate, but dark chocolate is richer in antioxidants and has nutritional advantages comparing to the regular milk chocolate.

Dark chocolate has a positive side, besides being a source of good cholesterol, dark chocolate is a soul food: a food to make you happy. Dark chocolate contains tryptophan which is a chemical that is used by the brain to produce serotonin – a hormone of happiness. Additionally, dark chocolate contains phenylethylamine,  naturally occurring chemical compound, also known as known as the “love drug”. Phenylethylamine is a chemical that mimics the brain chemistry of a person in love, so when its levels are high in the body it relieves depression from unrequited love. This is the main reason chocolate is known to be an aphrodisiac. And as long as dark chocolate is an aphrodisiac, it can be bad if a couple is trying to conceive, right?

Additionally, some studies claim it lowers blood pressure, improves circulatory function, repairs muscles, and some claim cocoa-based prescription drugs could potentially help treat diabetes, dementia and other diseases.

Omega-3 fatty acids are concentrated in the brain and play a crucial role in development of cognitive and behavioral function. Therefore might symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor blood circulation. Additionally, infants that are exposed to omega-3 fatty acids deficiency from their mothers during pregnancy are at greater risk for developing vision and nerve problems.

Omega-3 fatty acids are along with omega-6 fatty acids considered essential fatty acids. It is important to have a balance of omega-3 and omega-6 in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. Typical American diet, high in red meat consumption, is too rich with omega 6 acids and lacks omega 3 acids. More precisely, American diet contains 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids. The Mediterranean diet, on the other hand, which is higher in omega 3 fatty acids (fish, nuts, vegetable oil) has a much healthier balance between omega-3 and omega-6 fatty acids. Many studies have proved that people who follow Mediterranean diet are less likely to develop heart disease, and according to new researches also infertility.

Omega-3 fatty acids are absolutely necessary for human health, and they play a crucial role in brain function as well as normal growth and development. But your body cannot produce omega fatty acids by itself:  you have to get them from food. There are also some studies available that suggest that body absorbs omega fatty acids better from food than nutritional supplements. Omega 3 fatty acids can be found in following foods:

• Fish, particularly oily fish such as salmon, tuna, halibut, mackerel, lake trout, herring, sardines, cod, albacore tuna and other seafood including shrimps, scallops, algae and krill are rich in omega 3 fatty acids. The American Heart Association recommends eating fish, particularly non-fried oily fish at least 2 times a week.
• Nuts, flax seeds, walnuts, soybeans, and tofu are high in omega 3 acids, and vegetables, such as kale, cauliflower, cabbage, cloves and mustard seeds, collard greens and Brussels sprouts.

This study was the largest to have researched the link between diet and endometriosis; it was carried out over the course of 12 years on 70,000 nurses. The research suggests that women who ate most oily fish, known to be high in omega 3 fatty acids were at lower risk to develop endometriosis known to cause infertility, for as much as 22%.

Long-chain Omega-3 fatty acids are found mostly in oily fish such as tuna, salmon, mackerel. Omega-3 fatty acids have been linked to reduced heart disease risk. In the study, the highest contributor towards endometriosis was mayonnaise and full-fat salad dressing, followed by fatty fish such as tuna, salmon and mackerel.

On the other hand, women who consumed chemically altered vegetable oils which comes from foods that are heavily laden with harmful trans fats (snacks like mayonnaise, full-fat salad dressing, chips, cakes, biscuits etc) were almost 50% more at risk of developing endometriosis.

Study also found the total amount of fat consumed did not matter, the type did.

Millions of women all over the world suffer from endometriosis and finding a link between diet and endometriosis is a great step in treating infertility. This finding suggest there is something they can do for themselves: take care of your nutrition. Eliminate trans fats and include long chair omega 3 fatty acids (more oily fish) into your diet. This study needs to be confirmed by further research, but it gives a string indication that foods rich in omega-3 fatty acids might protect from endometriosis, while trans fats rich foods might lead to the development of the disease.

Gynaecologist Dr Stacey Missmer, of Harvard Medical School, Boston, said next step should be confirming the findings, followed by a research whether dietary intervention rich in Omega 3 oils can relieve symptoms in women who already have endometriosis.

Dutch scientist observed more than 160 couples that were undergoing fertility treatment, and they found that women whose nutrition was close to Mediterranean type of diet were as much as 40% more likely to become pregnant.

However, study does not prove that the diet itself boosts the success of fertility treatment. Since the study was “observational”, and the researchers asked couples about their usual diets, and then followed the groups’ outcomes after fertility treatment, studies like this cannot prove cause-and-effect, and there are no direct proves Mediterranean diet boosts fertility.

But the doctors do agree that couples that are undergoing fertility treatment should eat balanced diet that include vegetables, vegetable oil, beans and fish.

Key components of the Mediterranean diet include eating plenty amounts of fresh fruits and vegetables. Including healthy vegetable oils, like olive or canola oil into diet. Fish is an important ingredient of Mediterranean diet: fish or shellfish is at least twice a week on a menu, while red meat is not so often. Whole grains and small portions of nuts are also one of the essentials. I must not forget red wine, but in limited amounts and perhaps if you are trying to conceive it would be better not to drink it at all. Mediterranean diet is also known for using herbs such as coriander, oregano, basilica and less salt.

There are several reasons why the fertility rate was on the side of Mediterranean diet:

Mediterranean diet is good because of vegetable oil and fish rich in omega 6 fatty acids and they are precursors to hormone-like substances in the body, also known as prostaglandins. Prostaglandins is involved in the menstrual cycle, ovulation and pregnancy maintenance.

Research also suggests that women who eat Mediterranean diet have higher levels of vitamin B6, and in one some studies prove that giving vitamin B6 to women who were having difficulty when trying to conceive increased their chances of pregnancy.

There are several measures a man with a low sperm count can do in order to increase low sperm count, including lifestyle changes such as regular exercise (cycling can negatively impact male fertility), stop smoking,  and avoiding tight underwear, whirlpools and saunas.

Additionally, a man can take several nutritional steps in attempt to increase his sperm count, including following foods in daily diet.

Oysters: they are high in zinc which is scientifically proven to increase sperm count: Journal of Laboratory Clinical Medicine” found that zinc deficiency in men decreased sperm count in four out of five study members, and as soon as they started increasing zinc intake, a sperm count increased.

Spinach is rich in folic acid – a vitamin that increases overall sperm count and motility, especially when eaten in conjunction with vitamin C rich foods that promote absorption of folic acid. Men with low levels of folate have more sperm with chromosomal abnormalities. A study that was published in an issue of Fertility and Sterility showed that the combination of zinc and folic acid were found to have a positive effect in increasing sperm count.

Eggs, promote male fertility and improve chances of conception, because they are high in vitamin E. Vitamin E is in case of deficiency linked to testicular tissue degeneration.

Fruits that is rich in vitamin C, such as citrus fruits, strawberries, cherries, asparagus, snow peas, cooked tomatoes,  Study proved that a semen of men with a diet of up to 1,000 mgs of vitamin C a day has less clumping than that of their deficient counterparts. This means their semen had increased motility and of course increased possibility of fertilization.

Food rich in vitamin A, including carrots, red peppers, oatmeal, dried apricots, dark green lettuce, broccoli, spinach, sweet potatoes etc. Vitamin A helps grow healthy sperm, and deficiencies in vitamin A in men are linked to lowered fertility due to sluggish sperm.

Nuts: every person should eat a hand full of nuts every day. It is your choice: nuts, almonds, walnuts, brazil nuts… take what you want. Scientists recommend eating choosing walnuts and almonds because they are both rich with arginine, an amino acid that increases sperm production and blood flow. Increased blood flow is related with stronger erections, which, though unrelated to sperm count, is correlated with higher rates of fertilization. On the other hand Brazil nuts are high in selenium that is an essential mineral for developing normal sperm and in increasing sperm motility.

Whole grains increase chromium levels, thereby increasing your sperm count; studies namely prove that low chromium levels are correlated with decreased sperm count.

Make sure to include DHA and other essential omega-3 fatty acids into your diet because they help improve blood flow to the genitals and increase sexual function. DHA and other essential omega-3 fatty acids are found in salmon, sardines, anchovies, walnuts, arugula, crab, shrimp, flax, chicken, fish oil, etc.