Charlotte, NC
Dark leafy greens like spinach, kale, and Swiss chard are rich in a vitamin called folate, which is important for fertility. If you know, doctors advise you to take folate even before pregnancy. Folate helps support healthy ovulation and can also reduce the risk of birth defects once you’re pregnant. These greens also contain high amounts of antioxidants that can improve egg and sperm health.
Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which are important for regulating reproductive hormones. Studies have shown that these healthy fats can help improve egg quality in women and increase sperm count and motility in men. You should aim for at least two servings a week to get the benefits.
Almonds, walnuts, flaxseeds, and chia seeds are loaded with healthy fats, vitamins, and antioxidants to help your body make hormones. They also balance your blood sugar, which is great for fertility.
They are a must. Whole grains like quinoa, brown rice, and oats are rich in fiber and provide steady energy without spiking insulin levels. Keeping a healthy weight and steady insulin levels is really important for fertility, and whole grains can help by supporting ovulation and keeping your hormones balanced.
Berries like blueberries, strawberries, and raspberries are packed with antioxidants that protect eggs and sperm from oxidative stress. These fruits contain high levels of vitamin C, which can improve the quality of both sperm and eggs while boosting the immune system.
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