When trying to conceive, making healthy food choices can play a major role in increasing fertility and optimizing conception.

Some foods can increase fertility, while others can hinder conception by affecting ovulation, hormonal balance, and overall health. In this article, we will discuss the best and worst foods to eat when trying to conceive.

Best Foods

When trying to conceive, it’s essential to consume foods that are rich in essential nutrients that support reproductive health. Here are the top foods to incorporate into your diet:.

1. Fruits and Vegetables

Fruits and vegetables are an excellent source of essential vitamins, minerals, and antioxidants. Antioxidants can help protect eggs and sperm from free radical damage, improving fertility.

Eating a variety of fruits and vegetables ensures that you consume an adequate amount of different nutrients. Consider incorporating spinach, carrots, oranges, and mangoes into your diet.

2. Lean Protein

Protein is essential when trying to conceive, as it supports cell growth, promotes ovulation, and regulates hormones. Lean protein sources include chicken, fish, and soy products.

It’s important to reduce the consumption of red meat and opt for lean protein instead.

3. Whole Grains

Whole grains are a great source of fiber, which can help regulate blood sugar levels and improve hormonal balance.

Complex carbohydrates, such as whole-grain bread, brown rice, and quinoa, can also promote ovulation and improve fertility compared to refined grains.

4. Nuts and Seeds

Nuts and seeds are high in healthy fats, protein, and essential vitamins and minerals. They are a great source of antioxidants and can help reduce inflammation.

Include foods such as almonds, walnuts, chia seeds, and flaxseeds into your diet to improve fertility.

5. Dairy

Dairy products are an excellent source of calcium, a nutrient that plays a role in the development of bones and teeth. They also contain protein and vitamin D, which contribute to reproductive health.

Choose low-fat dairy options such as skim milk, low-fat cheese, and fat-free yogurt.

Worst Foods

While there are foods that can increase fertility, some foods should be avoided as they can negatively affect conception. Here are the top foods to avoid when trying to conceive.

1. Caffeine

Consuming more than 200 mg of caffeine per day can affect fertility in both men and women. Caffeine can cause hormonal changes, increase the risk of miscarriage and affect ovulation.

It’s best to limit caffeine consumption to one cup of coffee per day.

2. Alcohol

Consuming alcohol can negatively affect fertility and increase the risk of miscarriage. It can also reduce the production of sperm and affect sperm quality. It’s best to avoid alcohol altogether when trying to conceive.

3. Processed Foods

Processed foods tend to be high in sugar, unhealthy fats, and preservatives. They can cause inflammation and negatively affect hormone levels, leading to a decreased chance of conception.

It’s best to avoid processed foods and opt for whole, nutritious foods instead.

4. High-Mercury Fish

High-mercury fish, such as swordfish, shark, and king mackerel, can negatively affect fertility and harm fetal development if consumed during pregnancy.

It’s best to avoid these fish and opt for low-mercury options such as salmon, trout, and sardines.

5. Trans Fats

Trans fats can have a negative effect on fertility and overall health. They can cause inflammation and hormonal imbalances, making it more challenging to conceive. Avoid foods such as margarine, fried foods, and processed snacks that contain trans fats.

Conclusion

Eating a healthy, balanced diet is crucial when trying to conceive. Incorporating nutrient-dense foods such as fruits, vegetables, lean protein, whole grains, nuts, and seeds, can help optimize fertility and increase the chances of conception.

On the other hand, limiting or avoiding caffeine, alcohol, processed foods, high-mercury fish, and trans fats is essential to ensure reproductive health.