Nutrition food

Fertility and Nutrition: Foods That Can Help You Get Pregnant

What we eat can affect our chances of getting pregnant, but the big picture is not very clear because it is difficult to separate diet from other factors. Diet and healthy eating have been shown to be linked to fertility health in both women and men. In addition, some substances can interfere with fertility. The best foods for getting pregnant are the same as those for general well-being: whole grains, healthy fats, and protein.

The best advice for women is to –

Choose whole foods high in fiber such as brown bread, brown rice instead of processed white foods.

Eat more fruits and vegetables, including lentils and beans.

Avoid foods high in “bad” saturated fats, such as fried foods, pastries, cookies, pies and cakes. Eat more “good” unsaturated fats, such as nuts, oily fish, and seeds.

Avoid sugary foods (candies, cookies, cakes) and drinks (soft drinks).

Eat at least five servings of different fruits and vegetables each day (three vegetables if possible).

Achieving the ideal BMI of 18.5 to 24.9 and staying active also contributes to fertility.

Iron deficiency anemia is treated with iron supplement tablets. And also, green leafy vegetables, cereals and bread containing additional iron (fortified), meat and organ meats, legumes (beans, peas and lentils) may be advised.

If you don’t have a period or your period only happens occasionally, you may not be ovulating (releasing an egg from your ovary). It is a cause of infertility. Consuming one serving of whole dairy products (such as milk or yogurt) daily has been shown to help with this. It may be linked to the higher estrogen levels in high fat dairy products compared to low fat products.

Folic acid

All women should take folic acid tablets before getting pregnant to increase the level of folic acid in their body and provide maximum protection for the baby against neural tube defects such as spina bifida. It is almost impossible to get enough folic acid from the diet to provide maximum protection. Most women should take 400 mcg of folic acid per day for two months before trying to have a baby and continue until 12 weeks pregnant. Folic acid can be obtained naturally from dark green leafy vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified bread and cereals.


Zinc deficiencies affect both male and female fertility. Maintaining the recommended dietary allowance of zinc (15 mg per day) can help keep your reproductive system functioning properly.


It is recommended that women consume at least 1000 mg (three 8 oz glasses of skim milk) of calcium per day if they are planning to become pregnant.

For men –

Men can improve their chances of pregnancy with diet, as the quality of semen is affected by diet. Meals high in processed meat (like bacon and sausage), alcohol, caffeine, red meat, and saturated fat are linked to low-quality semen. Diets high in fruits, vegetables, whole grains, and fish are linked to better sperm quality. Eating one serving of nuts per day has been shown to aid sperm motility (ability to swim).

A word of warning –

If you are planning to have a baby, it is not recommended to take herbal or homeopathic products. Do not take supplements containing vitamin A, such as liver or fish oil. High doses of vitamin A can affect the baby’s development in the womb.

The diet before pregnancy will affect the baby’s development in the womb and his health in the future. If the diet is high in saturated fat and sugar before and during pregnancy, children will be more likely to have high blood pressure and gain weight later in life.

Photo: Collected