Deciding to have a baby is exciting!
But did you know that if you’re deficient in some essential nutrients, it could significantly affect your fertility? And I’m not just talking about women, men are affected too.
You hear a lot about what not to eat for optimal fertility – sugar, processed foods, preservatives, alcohol, caffeine and so on. But what nutrients does your body really need to boost your chances of conceiving and maintaining a healthy pregnancy?
Nutrient deficiency is more common than you might think.
As a Naturopathic Clinician specialising in fertility, I find more of my patients present with mild to moderate deficiencies than not. Why, you say? It’s a combination of modern processed diets low in essential nutrients, our Australian lifestyle (covering up to avoid the sun means many of us have poor vitamin D levels) and nutrient deficiencies in the Australian soils that grow our fruit and vegetables.
So what can you do about it? Here’s the lowdown on the five nutrients you need for optimal fertility and the richest food sources to find them.
The top 5 essential nutrients for fertility (and where to find them).
1. Zinc. Arguably the most important nutrient for fertility. Why? Because it’s essential for healthy egg, sperm and hormone production. Not to mention the important role zinc plays in your immune health.
Find it in: Oysters, red meat, nuts and seeds.
2. Folate. Folate is required for DNA synthesis. It is critical for the development of the nervous system of your baby to prevent spina bifida.
Find it in: Wheat germ, liver, asparagus, lentils, beans (mung, kidney, lima, navy, chickpeas), dark leafy greens, broccoli and nuts.
3. Iodine. A commonly deficient nutrient in Australia. You need it for thyroid health and to ensure the cognitive development, hearing and vision of your child is at its best.
Find it in: Seaweeds (organic), seafood, pink salt, spinach, yoghurt, garlic, watercress, pineapples, egg yolk, citrus fruits and artichokes.
4. Iron. Adequate levels of iron before conception are important. You’ll be using more during pregnancy, so you’ll need adequate reserves. Iron is also important for your baby’s brain and neurocognitive development.
Find it in: Red meat (don’t overcook it), white meat, mussels, tinned sardines in tomato, legumes cooked in tomato, maca powder, spirulina powder, adzuki beans and quinoa.
5. Vitamin D. Too often found to be deficient in Australians, this amazing vitamin is required for immune health, sperm production and transport and healthy hormone balance. It’s also essential for strong bones.
Find it in: Egg yolks, full fat dairy products (butter and ghee), oily fish skins, cold-water fish including salmon, mackerel, herring, kipper, tinned salmon and sardines.
I also suggest getting out in the morning or afternoon sun for 20 minutes each day (with 1/3 of your body exposed) to boost those vitamin D levels.
More fertility-boosting tips.
Give up the sugar: It leaches essential nutrients as the body tries to metabolise it.
Avoid nutrient poor foods: Replace anything processed or artificial with the real thing, wholefoods.
Eat the rainbow: Eating a wide variety of colours of fruits and vegetables each day ensures you are getting an amazing array of nutrients.
Supplement if required: If you are unsure whether your nutrient levels are optimal, seek the advice of a qualified Naturopathic Practitioner. They can prescribe you supplements if required.
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