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Holiday Toolkit Day 3: Diet

12.15.2021 / Isabella Brown
Holiday Toolkit Day 3: Diet
Nutrition can make a meaningful impact on your fertility. According to Tamsin Jordan, a registered dietician specializing in fertility, it is estimated that 20%-30% of infertility cases could benefit from better dietary choices. Conditions such as PCOS, prediabetes, type 2 diabetes, celiac disease, and hypothalamic amenorrhea can be managed or improved through healthy eating choices. 

There are specific foods that are known to boost fertility. The first are green leafy vegetables. These contain folic acid, or Vitamin B9, known to boost fertility and reduce the risk of neural tube defects (NTD) in fetuses. Fish also benefits fertility. The anti-inflammatory effects of omega 3 fatty acids found in fish have shown to improve egg quality, maturation, and embryo implantation. Whole grains are known to improve fertility because they contain lignin, while full fat dairy has been shown to decrease the risk of infertility linked to a lack of ovulation.

According to Dara Godfrey, a registered dietitian at RMA of New York, “Limiting or avoiding processed foods coming from refined breads, cookies, cakes, rice, pasta, fried foods, candy, juices and sodas is a great first step to ‘naturally’ detox. Instead, choose whole foods coming from whole fruits and vegetables, good quality protein sources from eggs, nuts/seeds, grass fed beef, wild fish, pasture raised/organic poultry, beans and legumes are a great addition to one’s diet.” This kind of diet will allow you to both boost your fertility and improve your overall health. 

Dietary adjustments can help ensure a healthy weight, which is important for fertility. Studies show that women who are obese are more likely to have ovulatory dysfunction and poorer IVF outcomes. Women who are underweight are also at a higher risk for infertility and irregular ovulation. Making conscious choices to maintain a healthy and balanced diet can help you keep up a healthy weight, thereby boosting your fertility. 



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