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Foods for Fertility
Need a little help conceiving?
February 2009 | By Alandra Garcia
Reprinted with permission from Taste For Life

“When we were first married (and broke), my husband and I were so careful not to get me pregnant because we really needed my salary.

Why is it that now, when we can afford a baby, we don’t seem to have any luck making one?” asks one would-be mother. Approximately 10 million couples have sought help for infertility, and delays in conception are common today. A number of factors ranging from endometriosis and pelvic inflammatory disease in women to medication and drug use in men contribute to infertility. In addition to fertility testing, healthy diet and lifestyle choices can increase your chances of success.

Watch your weight
"Both overweight and underweight women have increased rates of infertility," says Tori Hudson, ND, medical director of A Woman’s Time Clinic in Portland, Oregon. Based on statistical models of probabilities, BMI (body mass index) between 20 and 24 is "the fertility zone," explain Harvard researchers. But "if you aren’t in or near the zone, don’t despair," they add. "Working to move your BMI in that direction by gaining or losing weight is almost as good. Relatively small changes are often enough to have the desired effects of healthy ovulation and improved fertility." In trying to conceive, go easy on alcohol and sodas, and enjoy more nutrient-rich fruits and veggies to control weight.

Overweight impacts male fertility as well. While there’s no optimal BMI range for men, being too heavy lowers testosterone levels and inhibits production of good-swimming sperm. Exercise not only helps shed pounds but also appears to promote fertility in both men and women.

What's your BMI?
Body mass index (BMI) is easy to figure out with a scale and a calculator. Multiply your weight by 703 and then divide that figure twice by your height in inches. For example, if you weigh 175 pounds and are 65 inches tall, your BMI is 29.1.

175 x 703 = 123,025

123,025 ÷ 65 = 1,892.69

1,892.69 ÷ 65 = 29.1

A diet for fertility
“An optimal diet will best support the functioning of every system in the body, including the reproductive system,” says Cynthia Sass, RD, LN, at the American Dietetic Association. “This means eating the right number of calories to support ideal weight and choosing mostly nutrient-rich foods with treats in moderation.”

Recent findings from the Nurses’ Health Study, a long-term investigation, suggest that the right foods can counter ovulatory infertility, which prevents conception in one-quarter of couples or more. For example, women who eat “slow carbs,” or carbohydrates with a low glycemic index (GI) that burn more slowly in the body, have greater success getting pregnant. As you’re looking to start a family, add more brown rice and whole grains to your diet.

Many nutritionists believe that iron-rich foods (apricots, clams, prunes, shrimp, and tofu) can enhance fertility. Research suggests that women with low iron reserves are less likely to conceive.

Healthy fats can help too. The Nurses’ Health Study finds that a high intake of polyunsaturated fat provides some protection against ovulatory infertility in women with high intakes of iron. Also, one or two daily servings of full-fat dairy seem to improve fertility, while skim and low-fat choices don’t. “The most potent fertility food in the dairy case,” report researchers analyzing data from the Nurses’ Health Study, “is whole milk, followed by ice cream.”

Just be sure to avoid trans fats: Even consuming only four grams a day (less than the average American eats in processed foods daily), women are less likely to conceive.

And go easy on red meat: Ovulatory infertility is 39 percent higher in women whose diets are highest in animal protein. Consuming more plant protein improves the likelihood of conception, so add beans and other legumes to your diet.

While this “fertility diet” doesn’t guarantee pregnancy any more than in vitro fertilization or other kinds of assisted reproduction do, it’s available to everyone. Equally important, eating right sets the stage for a healthy pregnancy and motherhood.

Consider organic
Environmental toxins like pesticides have been found to be detrimental to reproductive health. Parabens (synthetic preservatives in personal care products and pharmaceuticals as well as foods) have been linked specifically to low sperm count and motility.

Largely thin-skinned produce that doesn’t need peeling, the following fruits and vegetables tend to have the highest levels of harmful pesticides: apples • celery • cherries • grapes (imported) • lettuce • nectarines • peaches • pears • potatoes • spinach • strawberries • sweet bell peppers.

Choose organic whenever possible and especially when you’re trying to conceive (and when you succeed).

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