Fertility Diet part three: Other Key Nutrients

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We’ve already discussed nutrients essential for fertility, along with where to find them and today we’ll take a quick look at some other nutrients that may help boost our reproductive health as well. These nutrients differ from the fat soluble vitamins we’ve talked about before. These water soluble vitamins are not stored well within the body (like fat soluble vitamins are) and we must make certain that we consume regular amounts of them.

Vitamin B for Fertility

This water soluble vitamin is actually a group of 8 vitamins that help to promote overall health within the body. Making sure you get enough B vitamins in your body can help regulate menstrual cycles and help maintain quality of both egg and sperm. Vitamin B6 is especially helpful in lengthening the luteal phase of the cycle.

Foods with ample amounts of this vitamin include:

  • Liver
  • Lentils
  • Beans
  • Avocados
  • Kefir
  • Potatoes

Vitamin C for Fertility

A powerful antioxidant, vitamin C helps to protect the DNA of both egg and sperm and can help neutralize toxins within the body. It also aids in sperm and semen production, keeping the semen less sticky, or clumpy, and allowing the sperm to move freely.

Foods high in Vitamin C:

  • red peppers
  • orange
  • broccoli
  • kiwi
  • papaya
  • strawberries

Zinc for Fertility

An essential component of the genetic material within our bodies. A deficiency in zinc therefore can cause chromosomal changes in either partner which in turn causes reduced fertility and greater risk of miscarriage. In women zinc is important in helping your body utilize your reproductive hormones, oestrogen and progesterone. For a man, it can greatly impact the sperm count since zinc is found in high concentrations in the sperm. It is also needed to make the outer layer and the tail of the sperm.

Ways to get zinc:

  • beef, venison, and poultry
  • eggs
  • whole grains
  • whole fat dairy products
  • seeds like sunflower and pumpkin
  • molasses and maple syrup

Looking at the list of foods in which you can find these nutrients, how many of them do you currently include in your diet?

If you don’t, what are just 1 or 2 ways you can work on increasing consumption?

Donielle Baker

Donielle Baker

owner and editor of Natural Fertility and Wellness at Natural Fertility and Wellness
Donielle believes women can learn how to heal their bodies & balance their hormones through natural methods. An advocate for natural health, she has a passion for nourishing/real food nutrition and natural living. Her personal background includes both infertility and miscarriage and she started Natural Fertility and Wellness in 2008 in order to share all of the information she found helpful in her journey to heal from PCOS and overcome infertility.
Donielle Baker
Donielle Baker
Donielle Baker
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  • heather harris says:

    ok, I know that liver is good for you and all…but, is there ANY way to really disguise it? 🙂 How do you eat liver, if at all?

    • Mallory says:

      @heather harris,
      Re: liver. The easiest way to eat it is ground and mixed with ground beef. I used to buy it from a grass fed ranching family who sold 1lb packages of ground beef/liver (2/3 beef, 1/3 liver). It’s very easy to make this into meatballs or beef jerky!

      We have moved and just ordered a 1/4 cow. I had the butcher grind and mix the liver this way for me and it is great.

  • I also have a hard time with liver. I think i may just start blending it into a smoothie, plug my nose, and gulp it down!

    I eat all of these on a weekly basis. I really don’t want to be fertile atm, i have an 8 month old that takes up plenty of my time =)

  • well, someone suggested disguising it in meat loaf.. I think that might be the key word, though; disguise…

  • Donielle, growing up eating (and LOVING) blood pudding/sausage, I was wondering, have you ever done any research on blood in your diet and it’s effect on fertility? I have not, but my old nutrition teacher always told us the healthiest woman she knew walked to the top of a mountain every morning, after consuming a breakfast of blood-pancakes (blood woulød be the substitute for milk). I never tried blood-pancakes, they sound, well, special.. But I was wondering if you’d ever looked into it (seeing you mentioned organ meats in another post)

    åslaug abigail

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