Fertility diet
Whole Grains
You don’t have to give up carbs, just choose wisely. Complex carbohydrates like whole grain breads, brown rice, stone-ground cornmeal, and oatmeal don’t affect blood sugar and insulin as dramatically as refined carbohydrates (white bread, white rice, bleached flour, etc).
Plant Protein
Protein from plant sources like beans, peas, and peanuts has been associated with increased fertility, as opposed to protein from red meat and poultry. Beans are also high in iron, another fertility-helper. No need to become a vegetarian, but do try to limit meat to occasional small portions.
Full-Fat Dairy Products
It might be hard to think of whole milk, full-fat yogurt, and even ice cream as fertility foods, but a study at Harvard found that women who consume these foods (as opposed to low-fat or no-fat dairy) have fewer problems with ovulation. And dairy contains calcium, too, which is an important fertility nutrient. Researchers caution not to overdo it with the full-fat stuff, but one serving a day might help (compensate for the extra calories elsewhere in your diet).
Fresh Fruits and Vegetables
Where to begin with how healthy and important for fertility fresh produce is? First of all, it’s full of antioxidants, which promote general—and reproductive—health. Plus many fruits and vegetables—oranges and citrus fruits, strawberries, green leafy vegetables—are high in folate, an important nutrient to load up on before pregnancy to prevent birth defects.
Folic acid
The best way to get enough folic acid is to take a multivitamin with at least 400 micrograms of folic acid in it and eat healthy foods. Most multivitamins have this amount, but check the label to be sure. You also can get folate (the natural form of folic acid) in some foods you eat, but most women don't get the recommended amount of folate or folic acid from foods alone.
