Summary

Step 1: Detoxify your body with anti-oxidants

Step 2: Boost your hormones: omega-3 and calcium

Step 3: Regulate your insulin secretion

Step 4: Watch your weight

Want to get pregnant? What if you put all the chances on your side with an adapted diet? Here are our tips for eating foods that promote fertility for men and women.

Step 1: Detoxify your body with anti-oxidants

Toxins harm reproduction. It is therefore essential to eliminate them. How can you do this? By consuming natural anti-oxidants: vitamins, minerals, zinc, beta-carotene, polyphenols, etc.

Anti-oxidants increase the motility and concentration of spermatozoa. Studies have shown that women whose partners consume natural anti-oxidants are more likely to get pregnant.

You’ll find them:

In fruits and vegetables! Red fruits are particularly recommended. You can eat green leafy vegetables without moderation (if they are not cooked with fat): broccoli, artichokes, cooked spinach…

Finally, fish, seafood, eggs, offal, and red meat are also necessary to intake zinc and selenium.

Think of almonds and hazelnuts, carrots, apricots, melon, and mango!

Step 2: Boost your hormones: omega-3 and calcium

Eat omega-3

Omega-3s are helpful for the production of hormones. One of the effects of hormones is to increase the blood supply to the uterus and, therefore, the chances of getting pregnant. For men, omega-3s will also improve sperm quality.

Prepare fatty fish (mackerel, anchovies, sardines, salmon, etc.), seafood, or eggs!

Choose oils rich in omega-3 (olive, rapeseed, walnut, or flaxseed oil).

Eat calcium

Calcium is essential for the balance of our sex hormones. Give up the 0% yogurt diet! Eat one to two whole milk products a day: whole milk, cottage cheese, small Swiss cheeses, non-light yogurts…

Coenzyme Q10

Low sperm quality, strongly associated with oxidative stress, is implicated in half of all infertility cases. Studies all show a beneficial effect of CoQ10 supplementation on sperm quality parameters.

The recommended dosage is 150 to 300 mg/day for twelve weeks to several months.

Step 3: Regulate insulin secretion

Insulin secretion increases when you eat foods with a high glycemic index (GI). This increase in insulin secretion is detrimental to fertility and, more specifically, ovulation. You should therefore choose foods with a low glycemic index:

• cereals and wholemeal flours
• dried vegetables
• fruits, vegetables;
• Agave syrup…

Step 4: Pay attention to your weight

The first rule to conceiving a baby is to eat a balanced diet! Being overweight or too thin reduces your chances of getting pregnant. Try to have a stable weight and reserve a strict diet for another time in your life.

Consult your gynecologist or a general practitioner if you don’t get pregnant after a year of unsuccessful attempts.

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