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The Healthy Diet to Improve Fertility

Food choices do matter as far as fertility is concerned. Good nutrition and a Healthy Diet to Improve Fertility. Yet, it is better to consult a doctor as well. Some foods may not gel with one’s body system.

 Fertility refers to reproduction capabilities with the onset of puberty; in other words, spermarche in a male, and menarche in a female. Fertility and diet are interlinked.

A nutritious and well-balanced diet does promote fertility and improves reproductive health, in both men as well as women.

It is important to know that food choices do not necessarily influence serious conditions that cause infertility in women as well as men. If, for instance, the fallopian tubes happen to be blocked, then preventing sperm from reaching an egg, dietary changes may not remove the blockage as well as open the tubes.

Fertility promoting foods for Healthy Diet

Sunflower Seeds

Roasted, as well as unsalted sunflower seed kernels, are no doubt rich in vitamin E, which is an essential nutrient that does show boosting of sperm count and sperm motility in few people.

Sunflower seeds are full of folate cum selenium, which are essential for both male and female fertility. These seeds are a good source of omega-6 fatty acids and also contain small amounts of omega-3 fatty acids.

How to Eat It

Sunflower seeds can be had as a snack on their own, or added to meals. Try sprinkling sunflower seeds on the salad. It is also a good idea to substitute sunflower seed butter for peanut butter. A couple of tablespoons of sunflower seed butter can be added to a smoothie, or stir it into yogurt, to add extra flavor as well as some more nutrition.

Citrus Fruits

Citrus fruits such as oranges and grapefruits are good sources of vitamin C. Grapefruits as well as oranges contain the polyamine putrescine, which based on animal research has the potential to improve egg cum semen health.

The Healthy Diet to Improve Fertility

How to Eat It

Enjoy orange slices on one’s own or try incorporating citrus juice into one’s smoothies. Sliced grapefruit also does make a great addition to fresh salads.

Caution: Grapefruit juice can interact with a few medications very dangerously. If on medication, consult the doctor about whether grapefruit juice is safe enough to have or not.

Mature Cheeses

Mature cheeses, such as aged cheddar, parmesan, and manchego, may improve sperm health. Mature cheeses contain plenty of polyamines and are proteins found in plant as well as animal products. They also naturally occur in humans.

Research has shown that polyamines do play an important role in the reproductive system, particularly in sperm health. Putrescine is also supposedly able to improve egg health, especially in women 35 and those older. It is available in grapefruit.

How to Eat It

Sprinkle some cheese on any food item or have with few pieces along with a few nuts or fruit as an afternoon snack. Be conscious of portion sizes. Adding cheese to one’s diet as a small amount packs in a lot of calories as well as saturated fat. Enjoy in moderation.

Full-Fat Dairy

Pastured dairy is a good choice for fertility and pregnancy. Dairy happens to be rich in saturated fat, which is especially beneficial for fertility. It’s also a high source of fat-soluble vitamins, including vitamins A, E, D, K, and K2.

Low-fat dairy products consist of skim or low-fat milk, sherbet, yogurt, and cottage cheese. Full-fat products do include whole milk, ice cream, cream cheese, as well as other cheeses.

How to Eat It

In case a person has consumed dairy, the best way is to get full-fat dairy into one’s diet and give preference for skim milk as compared to whole milk and low-fat yogurt with full-fat yogurt.


The liver, particularly the cow’s liver, happens to be a very important nutrient-dense food. It is full of soluble vitamins, including vitamin A.

Apart from natural vitamin A, the liver is also full of highly absorbable iron, which does help prevent miscarriage as well as maternal anemia, and vitamin B12, which is indeed required for the proper formation of red blood cells as well as DNA. The liver is also a rich source of choline, omega-3 fatty acids, and folate.

How to Eat It

The liver and onions recipe is tasty or adds it to meatloaf, shepherd’s pie, or perhaps meatballs.