Pu­blished: 22. Sep­tember 2022 | Up­dated: 18. Ja­nuary 2024 Author: Chris­toph Müller-Gun­trum | Re­viewed by Chris­toph Müller-Gun­trum

Eight foods to in­crease Fer­ti­lity in Women

When is the right time to start a he­althy diet when plan­ning to be­come pregnant? Ac­cor­ding to TCM (Tra­di­tional Chi­nese Me­di­cine), par­ents-to-be should “prepare” their bo­dies one or two years be­fore pregnancy. The body should be in the best pos­sible shape to enable steady ovu­la­tion and en­sure the re­quired con­di­tions for fer­ti­li­sa­tion and im­plan­ta­tion of the em­bryo.

Bes­ides get­ting en­ough sleep and re­du­cing stress, the focus here is on nut­ri­tion. As there are foods that can in­crease fer­ti­lity na­tu­rally and wi­t­hout che­mi­cals. This ap­plies to both women and men. This ar­ticle fo­cuses on wo­men’s fer­ti­lity — we de­vote a se­pa­rate ar­ticle to men.

Peas contain folic acid.

1. Frozen peas

Let’s start with a simple,  yet in­ge­nious food in terms of in­cre­asing fer­ti­lity: frozen peas. Why should you eat these little greens re­gu­larly? They con­tain an extra por­tion of folic acid: just 150 grams of cooked frozen peas pro­vide you with 117 mi­cro­grams of folic acid. This is only topped by leaf spinach, which con­tains about 158 mi­cro­grams of folic acid  when cooked — but spinach, as we know, is not ever­yo­ne’s cup of tea. Folic acid be­longs to the fa­mily of B vit­amins and is es­sen­tial for you if you plan to be­come pregnant. It plays an im­portant role in the de­ve­lo­p­ment of the em­bryonic ner­vous system while also re­gu­la­ting cell di­vi­sion and growth pro­cesses. Chick­peas, aspa­ragus and green ve­ge­ta­bles are also rich in folic acid.

Salmon is rich in omega-3 fatty acids

2. Salmon

A pregnancy is in the cards for you? Then try salmon! Salmon is a cold-water fish that is rich in fatty acids and the­r­e­fore par­ti­cu­larly in the he­althy omega‑3 fatty acids. These have a po­si­tive ef­fect on the uterus and espe­ci­ally on the qua­lity of the cer­vical mucus. This is im­portant for the im­plan­ta­tion of the fer­ti­lised egg. Omega‑3 fatty acids also have a po­si­tive ef­fect on the mi­to­chon­dria in the egg cells: the cel­lular power plants are suf­fi­ci­ently sup­plied, which in turn be­ne­fits fer­ti­lity.

You can also sup­ple­ment the fatty acid DHA con­tained in salmon as soon as you get pregnant: it is vital for the ba­by’s brain to ma­ture.

You don’t like salmon? Then try ad­ding sar­dines or her­ring to your diet, or the ve­ge­table al­ter­na­tive in the form of lin­seed oil or ra­pe­seed oil.

Ginger for the fertility

3. Ginger

Ginger root too is said to have a very po­si­tive ef­fect on fer­ti­lity. The re­ason: the spicy ginger sti­mu­lates blood cir­cu­la­tion. An op­ti­mally per­fused uterus is es­sen­tial for the pro­duc­tion of high qua­lity cer­vical mucus, which — as you al­ready know — is ab­so­lutely es­sen­tial for the egg to be able to im­plant. Sliced Ginger in tea or food, both way it works won­ders. Al­ter­na­tively, you can treat yourself to an ab­do­minal mas­sage with warmed ginger oil.

Broccoli for fertility

4. Broc­coli

Broc­coli is a con­tro­ver­sial ve­ge­table: Children often don’t like the green cab­bage at all, but he­alth con­scious people swear by broc­coli. Rightly so — and if you have a de­sire to have children, you should con­sider ea­ting broc­coli from now on. Re­asons needed? The green flo­rets con­tain a lot of folic acid and thereby in­du­cing the pro­duc­tion of oes­trogen. And that in turn is vital for eggs and their im­plan­ta­tion in the uterus.

Buckwheat for magnesium and protein.

5. Buck­wheat

Buck­wheat can be ea­sily added to sa­lads or muesli, pre­fer­ably roasted.Are you trying for ba­bies? Try this so-called pseudo-ce­real. Just 100 grams cover a quarter of your daily ma­gne­sium and iron re­qui­re­ments! Both suf­fi­cient iron and ma­gne­sium le­vels are ab­so­lutely vital for a pregnancy. Low ma­gne­sium and zinc le­vels are often blamed for not be­co­ming pregnant ea­sily. Si­milar to ginger, buck­wheat also pro­motes blood cir­cu­la­tion by trans­porting nut­ri­ents to the cells. You can use buck­wheat as flour, or grind the small grains and eat them as buck­wheat por­ridge in the mor­ning.

Lentils reduce the iron deficit

6. Len­tils

A study com­mis­sioned by the Na­tional He­alth In­sti­tute has found: There is a di­stinct con­nec­tion bet­ween iron de­fi­ci­ency and re­duced fer­ti­lity. You should the­r­e­fore have your iron le­vels che­cked by your doctor and act quickly if de­fi­ci­ency is dis­co­vered. Foods rich in iron in­clude len­tils, but also whole­meal pro­ducts and other pseudo-ce­reals such as quinoa or ama­ranth. And in ad­di­tion: Len­tils not only re­p­le­nish your iron stores, but also pro­vide your body with folic acid.

Peppers are healthy.

7. Pep­pers

Pep­pers are he­althy — espe­ci­ally for women who want to have children! Why? The vit­amin C they con­tain is an im­mune booster and helps you ab­sorb iron. The red, yellow and green pep­pers also con­tain a lot of vit­amin E, which in turn helps the egg to im­plant in the uterus.

Monk's pepper

8. Monk’s pepper

Ad­mit­tedly: Monk’s pepper is not a common food you can buy in the su­per­market. Nevert­heless, “Agnus Castus”, as it is called in Latin, re­ally is an ab­so­lute cure. The herbal ex­tract sup­ports nor­ma­li­zing an ir­re­gular cycle. Espe­ci­ally when pro­lactin le­vels are ele­vated and you suffer a shor­tened cycle and ir­re­gular ovu­la­tion as a re­sult, you should try monk’s pepper. It comes in ta­blets and as a tinc­ture available phar­macies. But note that you have to take monk’s pepper re­gu­larly and over a pe­riod of at least two months be­fore its har­mo­ni­sing ef­fect be­comes no­table.

About Fer­tilly

At Fer­tilly, we have made it our mis­sion to ac­com­pany cou­ples (ho­mo­se­xual and he­te­ro­se­xual) and sin­gles on the way to ful­fil­ling their child wish. In doing so, it is im­portant to us to create trans­pa­rency in the area of fer­ti­lity ser­vices, to pro­vide in­for­ma­tion and know­ledge on the to­pics of pregnancy and fer­ti­lity and to help you to find the most sui­table Fer­ti­lity Center. Th­rough co­ope­ra­tion with first-class Fer­ti­lity Cen­tres and cli­nics in Eu­rope, en­qui­ries about Fer­tilly are given pre­fe­ren­tial tre­at­ment. This means that our pa­ti­ents avoid the usually long wai­ting times and get ap­point­ments more quickly.

If you would like more in­for­ma­tion about Fer­ti­lity Cen­ters, suc­cess rates and prices, please contact us using this ques­ti­on­n­aire. We will ad­vise you free of charge and wi­t­hout any ob­li­ga­tion.

  • Answer the first ques­tions in the on­line form in order to book an ap­point­ment. This way we can better ad­dress your needs du­ring the con­ver­sa­tion.

  • We will find the best contact person for your in­di­vi­dual needs. Sche­dule 20 mi­nutes for the con­sul­ta­tion.

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