By Dr. Rut Gómez de Segura (Gynaecologist – Reg. No. 28/2908776).
There is no doubt that a healthy, balanced diet tailored to each person's lifestyle and characteristics, in addition to reducing the risk of various diseases associated with poor nutrition, contributes to having better reproductive capacity.
Poor nutrition can negatively affect fertility in both men and women who want to conceive. Today, it is common to consume foods that have a negative impact on our reproductive health. In fact, the World Health Organization (WHO) warns of the need to limit the consumption of saturated fats and trans fats, salt, and sugars, while increasing the consumption of fruits, vegetables, and physical activity in developed countries. All of these are high-risk factors for the increase of cardiovascular diseases, cancers, diabetes, and infertility.
On the other hand, the Spanish Society of Dietetics and Food Sciences (SEDCA) indicates that the best way to have a healthy and balanced diet is to follow the food wheel.
Once we adjust our daily diet according to SEDCA’s food wheel, we should reduce the consumption of the risky foods mentioned by the WHO. This way, we will contribute to improving our fertility.
It is important to consider the following dietary recommendations to improve female and male fertility:
It is essential to consume as many natural, unprocessed foods as possible, such as fruits and vegetables. Natural foods provide a greater supply of vitamins, antioxidants, and minerals that help protect gametes (eggs and sperm) from oxidative damage.
Tryptophan is an essential amino acid found in foods like dark chocolate. It is a precursor to serotonin, which helps reduce stress and anxiety, two factors that impair fertility. An ounce of pure dark chocolate is recommended daily to reduce stress and increase hormone production.
Some foods, besides chocolate, that contain tryptophan include: nuts such as almonds, peanuts, walnuts, and pistachios; eggs (especially the yolk); and vegetables such as spinach, watercress, carrots, celery, and beets.
Antioxidants protect eggs and sperm from damage caused by free radicals. This is important because they prevent damage to sperm DNA, improve semen quality, protect eggs from premature cellular aging, and reduce sperm DNA fragmentation, which can affect male fertility. Examples of fruits rich in antioxidants and vitamins include kiwis, strawberries, oranges, and pomegranates.
Zinc is an essential mineral for fertility. This mineral influences the regularity of the menstrual cycle in women, is necessary for the formation and maturation of eggs, and acts as an antioxidant. In men, it is essential for sperm production and quality.
In general, zinc regulates important enzymes for reproduction, participates in cell division and proliferation from the moment of fertilization, and strengthens the immune system. Zinc, found in fish, eggs, and dairy products, should not be missing from your diet.
Omega 3 has anti-inflammatory properties that can create a more favorable environment in the uterus and fallopian tubes for the implantation of a fertilized egg. It also reduces stress, which can negatively affect fertility. It is advisable to eat foods rich in Omega 3, such as oily fish (trout, salmon, sardines, anchovies, mackerel), nuts, avocado, and eggs.
Maintaining adequate iron levels prevents anemia, which can negatively affect fertility. Iron is also important for oxygen transport and the immune system. Recommended sources of iron include lean red meats, legumes, spinach, and seafood, and its absorption is improved when combined with foods rich in vitamin C. Keep in mind that the body absorbs iron from animal sources much more easily than from plant sources.
Carbohydrates provide essential energy for the reproductive system and also regulate insulin and glucose levels. Whole-grain carbohydrates such as whole-grain oat and rye bread are recommended, as they are higher in nutrients and contain less refined sugar, preventing insulin spikes.
Here are some foods you should eat with extreme caution, or even avoid, if you want to combat infertility:
There is a relationship between body weight and fertility, both in females and males. Maintaining an appropriate weight can influence the chances of pregnancy, and therefore the success of assisted reproductive treatments, if needed.
In Europe, according to the World Health Organization (WHO), one out of every two people is overweight or obese. Overweight is determined by the Body Mass Index (BMI), which helps assess a person’s nutritional status based on certain values.
If a woman is overweight or obese, it can alter the maturity of the egg, resulting in a decrease in egg quality. Similarly, very thin women may experience issues with the function of important hormones LH and GnRH, which regulate the menstrual cycle. Therefore, being too thin will cause the woman not to ovulate, that is, anovulation.
It should be noted that problems related to infertility, whether they originate from the man, the woman, or both, should be addressed as a couple. Both members of the couple play a crucial role and can enhance their chances of conceiving by seeking medical advice and making certain changes in their daily lives.
A nutritionist can assist you in improving your diet and achieving a healthy weight, a key factor in enhancing fertility and your chances of conceiving.
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DATA CONTROLLER: IVF SPAIN ALICANTE S.L.U (hereinafter IVF-Life)
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CIF: B95575874
Postal Address: Avenida de Tolosa, 71-73, 20018 Donostia / San Sebastián (Spain)
Contact with the Data Protection Officer: dpo@ivf-life-group.com
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CIF: B 85138113
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- Companies of the "IVF LIFE Group" on the legal basis of consent or legitimate interest: Instituto Vasco de Fertilidad S.L.U., with NIF B95575874 and address at Avda Tolosa, 71-73 Donostia (Gipuzkoa), and IVF Spain Madrid S.L., with NIF B85138113 and address at Calle Manuel de Falla, 6-8, 28036 Madrid.
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