Eating For Two Starts Now
Starting an in vitro fertilization (IVF) cycle can feel overwhelming, but nutrition is an area where small changes can have a significant impact on fertility. The right foods help support the body and create a healthy foundation for conception. While every journey is unique, focusing on nourishing, balanced meals is a great way to prepare for parenthood. Making thoughtful choices about what to eat can be a simple way to improve the chances of conception.
Building blocks for growth
Folic acid improves egg quality and prevents developmental abnormalities in embryos. For a well-rounded diet, include leafy greens like spinach and kale, which are also good sources of iron. Add lentils for a hearty source of folic acid and protein and avocados for folic acid and healthy fats. Fortified cereals and citrus fruits also boost folic acid intake while providing antioxidants. Egg yolks offer vitamin B12, which enhances the effects of folic acid.
Balance with every bite
Healthy fats help maintain hormonal balance. Omega-3 fatty acids, found in salmon, flaxseeds, and walnuts, support hormone production and promote embryo development. Avocados and olive oil, rich in monounsaturated fats, can be added to salads or used in daily cooking to optimize hormonal health. Chia seeds are another great plant source of omega-3s, are high in fiber, and can be added to smoothies, baked goods, or puddings.
Fuel hormones
Whole grains play an integral role in maintaining hormonal balance by regulating blood sugar and supporting hormone production. Start with quinoa, which is versatile and protein-rich, ideal for salads or as a side dish. Brown rice is another good choice that can be used as a base for stir-fries or mixed into hearty soups. Whole wheat, especially in bread and pasta forms, can also help provide sustained energy throughout the day.
Fight stress with fruits
Antioxidant-rich fruits improve fertility by protecting cells from oxidative stress, which can affect the health of eggs and sperm. To boost antioxidant intake, include a variety of colorful fruits in meals. Adding blueberries and strawberries to morning smoothies or oatmeal provides a nutrient-packed start. Slices of oranges or grapefruits can be enjoyed as snacks or tossed into lunchtime salads for a refreshing burst of flavor.
Supporting strong growth
Lean proteins promote cell growth and hormone production. Chicken breast and turkey offer high-quality protein with minimal fat. These can be grilled or baked and added to salads, wraps, or included as main dishes. Fish, particularly salmon and cod, provide omega-3 fatty acids in addition to protein. For plant-based options, tofu and legumes like lentils and chickpeas can be added to soups, stews, or salads to get a balanced intake of proteins.
Eating for a strong start
Fueling the body with the right nutrition can make a powerful impact on the IVF process. Each bite of nutrient-rich food, from antioxidant-packed fruits to healthy fats and lean proteins, helps create a supportive environment for conception. These small, intentional choices provide an active way to support the natural fertility process in the body.
