The Importance of Nutrition During Your Fertility Journey
By Desi Carlos, Dietitian & Nutritionist at Vera Women’s Wellness
Fertility is complex and there are many aspects of this process that we cannot control, however one important aspect we CAN control is our diet and nutrition. Nutrition in itself can be confusing and overwhelming, and sometimes it can be hard to filter through all the information that the internet can provide us. Let us filter it for you!
Diets high in unsaturated fats, whole grains, vegetables, and fish have been associated with improved fertility in both women and men. While saturated fats, and sugar have been associated with poorer fertility outcomes in women and men. All of these key ingredients of a diet that supports fertility leads us to the Mediterranean Diet.
The key features of the Mediterranean Diet are low in saturated fat, but high in unsaturated (healthy) fats, low in refined sugars and carbohydrates, but high in wholegrains and fibre. We achieve this through reducing our intake of red meat and increasing our intake of fish, choosing more healthful wholegrains, increasing our healthy fats through items such as avocado, olives, and olive oil, and incorporating herbs and spices into our cooking. Fruits and vegetables are not to be forgotten, where the importance lies with going back to basics and ‘eating a rainbow’ to achieve maximum benefit from the anti-inflammatory properties of all varieties.
The effects of the Mediterranean Diet on fertility for both women and men has been demonstrated through various studies, and evidence doesn’t lie!
A study conducted in Athens investigated the effects of implementing the Mediterranean Diet and pregnancy rates. Results showed that women who followed the Mediterranean Diet had significantly higher rates of clinical pregnancy compared with those women who were not. The same researchers wanted to investigate the effect of the Mediterranean Diet on men, not just women. They found that greater adherence was related to better sperm concentration, total sperm count, and sperm motility. What is also important is that this research is also telling us that every aspect of the Mediterranean Diet needs to work cohesively with each other and not in isolation to achieve maximum benefit.
So, let’s implement it!
A rundown on the Mediterranean Diet —
Limit red meat to once a week, and make sure it is lean cuts only. Replace meat with fish or legumes as an alternative.
Increase fruit and vegetable consumption (more variety the better). All your different colours provide different antioxidants and phytochemicals.
Wholegrain foods over refined sugars e.g. white rice to brown, white bread to wholemeal bread or sourdough
Nuts and seeds – a great source of healthy fats and protein
Find ways to put more extra virgin olive oil in your diet i.e. cooking, salad dressings, drizzled onto toast
Eat fish at least 2-3 times a week
Use an abundance of herbs and spices as they are great anti-inflammatory ingredients (this also reduces your salt consumption)
What about specific nutrients and fertility?
In addition to an overall lifestyle change into the Mediterranean Diet, your fertility Dietitian can guide you through the specific nutrients to focus on. These can include folic acid, iron, vitamin B12, vitamin D, Omega 3, Iodine, Zinc and more. Your Dietitian can guide you through achieving optimum vitamin and mineral status through food, and identify appropriate times to include supplementation.
Working with a Fertility Dietitian specialising in the Mediterranean Diet, during this time is vital. Not only to guide you through the abundance of information, but to also personalise your diet to account for other variables that may need to be considered. Contact Vera Women’s Wellness and book your appointment today for our Dietitian, Desi Carlos.
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