What is the Best Pre-Pregnancy Diet to Optimise Fertility?

For anyone trying to have a baby, I’m sure you’ve seen the health. So much advice was available on the internet about improving your chances of getting pregnant. For both women and men, fertility depends on a healthy weight, exercise, and choosing foods that support your ability to conceive a pregnancy.

Infertility is a problem that affects the mental state and life of a husband and wife. There are many failures during pregnancy to start a family. Fertility problems can also be present in either man or woman or both. The best way to get rid of these problems is to find solutions that can help increase fertility without blaming each other.

What Impacts Female Fertility?

Although nutrition is an important part of preparing your body for a healthy pregnancy, we should not forget that there are many other factors at play that can have an impact. This includes:

  • AGE

    Females are born with all their eggs and as we grow in quantity and quality of our eggs. The decline is gradual until we reach our mid-30s when the scarcity becomes very high. Therefore, as we get older our fertility decreases.

  • Genetics

    There is a link between certain genetic markers and hormone levels that can determine our reproductive lifespan very nearly by our genetics, and it is well known that chromosomal abnormalities and genetic diseases can reduce fertility. While these are beyond our control, it may be worth discussing it with your GP if you have a family history of genetic disorders.

  • Your medical conditions

    There are connections between conditions such as polycystic ovarian syndrome (PCOS), celiac disease, diabetes, endometriosis, anemia, and thyroid disease (to name but a few), and infertility, so if you have any of these conditions Is or are concerned about your fertility so it is best to assess your GP.

  • Your medications

    Some medications may interfere with various aspects of fertility such as ovulation, egg implantation, and the functioning of the fallopian tubes. If you are on any regular medication, it is best to discuss this with your GP before you start attempting pregnancy.

  • Any prerequisites

    Being pregnant already means you are more likely to have trouble getting pregnant than couples who were not yet in pregnancy.

  • If you smoke

    Smoking reduces your chances of pregnancy by 40%, so if you are a smoker, it may be a good idea to help stop.

  • Your activity levels

    Studies show that exercise increases fertility, reducing the risk of ovulation problems and miscarriage. Also, if you are regularly active you are less likely to have pregnancy-related side effects such as back pain and swollen ankles, and being fit helps you cope better with childbirth.

  • Sexual activity

    This may seem obvious, but the timing and frequency of sexual intercourse affect your chance of a successful pregnancy, with a higher probability of having sex regularly (2-3 times per week) rather than once per week.

  • Your Body Shape

    Most of the current research on fertility considers those who are overweight or obese who are at a higher risk of infertility, however, being underweight is actually the highest risk of infertility. it happens. Several guidelines suggest that being within a healthy BMI range of 20–25 kg / m2 may improve your chances of conception, and therefore some weight gain or weight loss may be appropriate.

However, you have said that you do not need to pay attention to weight to make sure that your diet contains all the nutrients necessary for maximum fertility. You may be pregnant or overweight, what is important is your reproductive function, having a regular period, ensuring that your body is getting all the building blocks to be healthy.

Related Articles Home remedies for Hemorrhoids during pregnancy

What is the Best Pre-Pregnancy Diet to Optimize Fertility?

Nutrition is about eating food that allows your body to stay healthy and function properly. The main nutrients to your body are protein, carbohydrates, healthy fats, vitamins, and minerals.

Here is a list of foods that may be beneficial to optimize their diet for fertility:

  • Plant-based foods, including whole fruits and vegetables.
  • Seafood was rich in omega-3 fatty acids such as salmon, mackerel, and lake trout.
  • Whole grains.
  • Raw nuts.
  • Legumes (beans, lentils, etc.).
  • Extra virgin olive oil (monosaturated fat).

Nutrition in Your Pre-Pregnancy Diet

A well-balanced pre-pregnancy diet will help provide you with the necessary nutrients for good health and vitality and will set you on the right path to conceive.

This is important for women who are trying to maintain a healthy and balanced diet with a pre-pregnancy supplement every day. Doing this will help provide your body with the necessary nutrients to help with a healthy pregnancy.

Fertility menu for Her

  1. Eat plenty of fiber-rich carbohydrates like fresh fruit, vegetables, and whole grains.
  2. Replacing low-fat dairy products with full-fat versions can improve your fertility and your chances of getting pregnant.
  3. Reduce the amount of coffee you drink and avoid alcohol and sugary drinks. Drink lots of water instead.
  4. Reduce the amount of sugar and refined carbohydrates, including high GI white bread, pasta, and rice.

Fertility menu for Him

  1. Men should increase their zinc and vitamin E levels in their diet. Some supplements are specifically designed for male fertility.
  2. Chop the wine. Drinking daily and binge drinking can reduce testosterone levels and sperm count, and can negatively affect your sperm health.
  3. Eat organic foods as much as possible. Pesticides can affect delicate hormone balance and male sperm production.

Healthy Food  for Pre-Pregnancy Diet

Do you know that this is an important opportunity for parents to eat a balanced and healthy pre-diet to conceive? The right foods contain nutrients that give women energy and optimal health – an environment that we need to conceive – but it can also boost men when it comes to their reproductive and sperm health.

What do you need to eat every day to reach the recommended nutritional intake for the best chance of conceiving?

Folic acid: about 700 grams of cooked spinach or 15 slices of bread

Iodine: About 200 grams of oyster or 6 eggs

Iron: About 900 grams of red meat or 250 grams of chicken livers.

Read more

How do you Create a Fertility Diet Plan?

The foundation of a healthy preconception diet is balance. This is not a crash diet, or just about losing your weight, it is about getting the nutrients you need to prepare your body for a healthy pregnancy. However, some foods can increase your fertility – so you may want to add some extra ingredients to your plate.

  • Slow or complex carbohydrates such as whole grains and beans take longer to be processed by the body to convert to sugar and insulin. Replacing bad carbs that provide instant sugar (such as cookies, white bread, white rice) with slow carbs has a positive effect on fertility because insulin inhibits ovulation.
  • Fruit-rich diet – It was found that women who consumed three or more fruits a day conceived half a month faster than women who had less fruit intake – one or two in a month times. Similarly, the risk of infertility in women with the lowest intake of fruits has increased by 8 to 12 percent.
  • Green leafy vegetables contain a lot of iron, which is an essential factor in helping to make joints more fertile. Non-heme iron – the type you get from vegetables, grains, and seeds is more effective than heme iron – the type found in meats, helping to increase infertility.
  • Healthy fats – Not all fats are bad for health. There is no need to replace whole milk with skimmed milk, or cheese with low-fat cheese. The latest studies show that contrary to what was previously believed, women are more likely to conceive when their diet includes full-fat dairy products.
  • Supplements with multi-vitamins – Vitamins are some of the most important factors that can help a woman conceive. In one study, women who took multivitamins were 40% less likely to develop ovulation disorder.
  • Avoid alcohol, junk food, caffeine – A diet is as much about avoiding certain foods as it is about eating foods. Caffeine contains alcohol and beverages (including sugary soft drinks) that have a deteriorating effect on fertility. One study has shown that couples who regularly eat junk food have a twofold increased risk of infertility.

Best Diet and Healthy Foods to Improve Your Fertility

Whether you are trying to get pregnant or counting the days after delivery, the foods you eat will no doubt increase your chances of success. If you and your partner are curious about what your diet should contain, there are some foods to eat that can improve fertility and general health.

Here are some of the major food groups that have nutritional benefits that can help increase the fertility of both men and women.

  • Leafy greens – Black leafy greens are a great source of calcium, iron, and folate. Folate is incredibly important for pregnancy because it helps reduce the risk of certain birth defects. Try to include a good serving of spinach, kale, or Swiss chaat in your daily diet.
  • Avocados – Another great source of folate is avocados. It also contains vitamin K, which helps your body absorb nutrients, and potassium which helps regulate blood pressure. Whenever avocados are not low in fat, they are filled with good fats, which our body needs.
  • Nuts – Nuts are a rich source of protein and especially walnuts are great for both male and female fertility. They are high in magnesium which increases progesterone production and blood flow to the uterus for women. Walnuts are also believed to improve sperm size and vitality.
  • Quinoa – Whole grains, such as quinoa, are a great source of fiber. They are also full of zinc, folate, and protein. Plant-based proteins are better for you than animal-based ones and can improve your chances of conception. They help regulate your cycle.
  • Fish – Mostly fish, but especially oily fish such as salmon, is an amazing source of omega 3. Omega 3 is important for the development of the fetus’s brain and eyes, so it is a great thing to eat when trying to imagine being pregnant.

Best fruit for Breeding

  • All fruits are rich in nutrients making them an important part of the reproductive diet plan. However, there is some super force that you must try to eat once a day.
  • Citrus fruits are the best source of vitamin C as well as folate – which is incredibly important for prior perception. They are also full of calcium and potassium. You should try to eat an orange or a grapefruit every day – along with a few other servings of fruit and vegetable.
  • Berries are another best fruit for anyone trying to conceive. Like citrus fruits, they are full of vitamin D and folate. However, berries such as raspberries and blueberries are also loaded with antioxidants and have anti-inflammatory properties – which helps both female and male fertility.

What not to eat while trying to Conceive?

The research on the optimal fertility diet leads us to a list of foods that should be avoided or enjoyed only on occasion. These include:

  • Simple or refined carbohydrates.
  • Trans fats.
  • Highly-processed foods.
  • Alcohol.
  • Excessive caffeine intake (more than 500mg per day).

Natural Remedies to Increase Fertility

Some of the above problems may require medical treatment to regain fertility. However, there are also some Ayurvedic home remedies for infertility that are considered very useful. The following home remedies for infertility in women and men are healthy and natural alternatives that do not harm the body.

1. Garlic

Garlic is a natural food item rich in many beneficial elements, which is also capable of eliminating many health-related problems. The allicin present in it helps in increasing the quantity and quality of sperm in men. This food naturally helps to increase fertility capacity thereby increasing physical libido. For its use, you can consume 2 buds of raw garlic daily.

2. Grape Juice

Vitamin C is very useful for the fertility of men. The combination of vitamin ‘C’ in grape juice increases men’s fertility. Grape juice is actually known as an anti-oxidant. The anti-oxidant properties present in it provide additional strength and protection to the sperms, as well as the ability to survive until the sperm reaches the egg and is fertilized.

3. Pomegranate

Pomegranate is considered as a supplement to a healthy life and at the same time, this fruit helps to increase fertility growth in women. It helps to flow bodily blood to the uterus, making the lining of the uterus thick and strong and reduces the chances of miscarriage. A strong and healthy uterus also helps to keep the baby’s health well.

4. Fennel with butter

Fertility can also be decreased by increasing the weight of women. Fennel is a good option for this problem, especially for full women. Add a little fennel powder to pure butter and consume it. Consuming this mixture for a few months will give you favorable results.

5. Date

Dates are not only tasty but also have a variety of nutrients that aid in conception. Date palm contains vitamin ‘A’, vitamin ‘E’, vitamin ‘B’, and many minerals. All these elements are important for conception in women and also protect pregnancy till the end.

The nutrients found in dates also help in treating constipation and regularising bowel movements. Make a paste of dates and coriander root, boil it with cow’s milk and then cool it and drink this mixture daily. It is very beneficial for your menstruation. You can also take Khajur as a snack or through smoothies.

6. Omega 3

Omega 3 Fats and D.H.A. The hormones are better regulated. It is more necessary for better fertilization in women. Salmon fish is high in omega-3, although fish that contain excessive mercury, such as tuna and sharks, do not consume them at all.

There are many supplements available in the market to increase the chances of your pregnancy and this pregnancy. Helps more in fetal brain development.

7. Ashwagandha

Ashwagandha is also a popular herb known to increase fertility in women as well as men. Also, this natural herb helps in increasing physical immunity. It goes further deep and the Ashwagandha herb intrinsically influences the endocrine system in the body as well as brings it back to normal.

8. Raspberry leaves

Along with the leaves of raspberry, its seed oil is also considered extremely useful. It contains various flavonoids, tannins, and malic acid, which can help improve your chances of getting pregnant. Raspberry leaves are not only tasty but also contain plenty of calcium which helps in growing the uterus.

You can also boil it in water like herbal tea leaves, it is very easy to make. Boiling raspberry leaves in water and drinking one or two cups daily increases your fertility.

9. Rock Salt

You don’t always need fancy and exotic herbs to increase fertility, you can treat it with rock salt. Rock salt is easily available in the market and its properties help in improving fertility. For this use, soak rock salt in water overnight and drink this water in the morning, there is a possibility of pregnancy after about 5-6 months.

Rock salt water helps in normalizing the menstrual cycle of women, resulting in a healthy and better uterus. Although drinking this water can cause vomiting and diarrhea, it is a normal reaction and you can take medicines to treat it.

10. Cinnamon

Cinnamon is also found very easily and it also helps in increasing the chances of pregnancy. PCOS is one of the leading causes of infertility that can be treated with the intake of cinnamon. Properties present in cinnamon help improve the menstrual cycle of women suffering from ovulation as well as the proper function of ovaries.

This natural substance can easily treat some other factors affecting fertility in women such as non-menstrual periods, uterine fibroids, endometriosis, and many more. Apart from this, it also helps in avoiding yeast-related infections.

It is advisable to drink its powder mixed with lukewarm water daily and also included in the diet. However, do not consume more than 2 teaspoons of this substance.

11. Folic Acid

Folic acid is primarily known to prevent birth-related defects in the fetus during pregnancy. The properties present in it help increase the chances of pregnancy. Folic acid plays an important role in maintaining fertile status by helping to better perform fertility-related processes.

It is advisable to consume about 400 micrograms of folic acid tablets a few months before conception. It helps you in getting pregnant as well as helps in the development of the unborn baby and frees you from problems like autism.

12. Alum

Some women fail to achieve pregnancy despite having a proper menstrual cycle. In these cases, alum is considered a good way to regain fertility. Take a small piece of alum and wrap it in clean cotton.

Keep this alum wrapped in cotton inside the vagina at night and in the wake of waking up in the morning, you will see that a white layer of milk-like milk will be present on the cotton. Repeat this process until this layer stops appearing. Then start trying to conceive.

13. Sesame Oil

Sesame oil helps immensely in increasing the fertility of women and men. Massaging this oil daily and massaging it daily stimulates the muscles of the uterus and its surroundings and also increases the flow of oxygen. The flow of oxygen in the uterus increases the fertility of women.

Drinking sesame oil increases both the quantity and quality of sperm in men and increases mobility as well.


Women who are trying to conceive should keep themselves active. For many couples trying to conceive, the fertility journey can never end. If you can relate to this conflict, many factors can affect your fertility when trying to become pregnant.

You learned how to boost fertility and increase your chances of getting pregnant. We hope you find this fertility guidance helpful and informative if you are trying to conceive.

Leave a Comment