If you’re here it’s probably because you’re already aware that nutrition plays an important role in fertility for both mothers and fathers to be. And being aware of your fertility is the first step in preparing for a healthy pregnancy, birth and child. I am not a doctor or a nutritionist, but I embarked on a fertility diet 3 years ago in preparation for my first child, and I have continued this lifestyle ever since. Today, it is almost impossible to navigate the confusing world of “health”. From fad diets such as paleo, vegan, keto, etc. to overexercising vs. under-exercising to red light therapy vs. hot and cold therapy. We are bombarded with conflicting “health” advice from highly credentialed doctors and nutritionists. But this just leaves us more confused, especially when it comes to the very common question; what should I eat to prepare for a healthy pregnancy?
I am here to help answer that question. Through years of research and self study, I prepared my body for fertility, pregnancy, childbirth, nursing and beyond. But it wasn’t easy and I certainly haven’t found THE answer yet. I just want to share with you some of my favorite fertility books, information and hopefully compile it all in an easy to follow format that concludes with a simple fertility diet plan.
How our ancestors viewed fertility
Quite simply, it is our human nature to desire to reproduce. It’s what we were meant to do. Since the dawn of human existence we have placed an unparalleled importance on our fertility. This phenomena can be seen when we take a look at one of my favorite books; ‘Nutrition and Physical Degeneration’ by Weston A. Price. Weston Price was a dentist in the 1930s who traveled the world’s most remote cultures that were untouched by modern mans influences. As he traveled he noted that all of these cultures placed a large importance on fertility boosting foods for young mothers and fathers to be. Some cultures went so far as to ensure these sacred foods were consumed by couples months or even years prior to conception.
One critical concept that our ancestors understood, but that we have lost, is that food is not intended to be for pleasure. It is intended to serve a purpose. So the next time you open your fridge for a snack, think about your ancestor who had to go out and hunt or gather for their food. They ate what they found or caught, shared the remainder with their community and moved on to the next task. As time moved on, humans began feasting during times of excess and joy. This was all well and good because community is such an incredible part of our existence. But when that excess becomes a daily habit, that’s when we run into trouble. During your childbearing years, I find it helps to remind myself that food is not for pleasure, it is for the health of my future children.
Why should I worry so much about my fertility?
For the first time in human existence, fertility rates across the globe are in decline. Millions of couples in America are seeking fertility help. And it is 50% male and 50% female issues. So we are seeing fertility declining for both men and women. I won’t get into the specifics because that’s not what this post is about, but a simple google search will show you the drastic infertility problem that we have all over the world. Today, 15% of couples are infertile, and from what I can see with my own friends and family, that number is much smaller than reality. And it is estimated to grow. Unless we make a change. And that change starts with diet and lifestyle.
The solution is find a balance between the advances of the modern world, and the wisdom provided by our ancestors. This is how we pave our way forward. Because ignoring the lessons learned in the past is a mistake. But hitting pause and not progressing is also a mistake.
What the heck should I eat?
Finding the appropriate foods to eat for fertility involves balancing the old world wisdom with the new world science. We know that vitamins and minerals are critical to our health. That’s why doctors advise we take a prenatal vitamin prior to conception. So how did our ancestors get these vitamins and minerals? They relied on something we have long forgotten. Generational wisdom and intuition. So our ancestors intuitively ate foods that are high in the vitamins and minerals we need for healthy fertility. How else has our species survived for so long? Anyone who says our ancestors were not as healthy, is mislead, because they were able to have children and perpetuate the species. We are not able to do that anymore.
So how do we know what to eat for healthy fertility when our intuition is gone? Well that’s where modern science comes into play. We can break down foods into the vitamins and minerals necessary for healthy fertility. Then what are these vitamins and minerals? There are 7 macrominerals that are important; calcium, chloride, magnesium, phosphorus, potassium, sodium and sulfur. These are needed daily in large quantities. Due to soil depletion it is looking like it is harder for us to get all of these macrominerals from foods. That’s why it is recommended to supplement, especially during preconception. See below in my ‘Fertility Diet Plan’ for more on this. Then there are several important vitamins to consume preconception; B12, B6, folate, D, A, K, E, iron, calcium, iodine and DHA. Incorporating foods high in these vitamins will help greatly to prepare your body for conception and beyond.
Fertility Diet Plan
Please do your due diligence and research on your own. My two favorite nutrition and fertility books include ‘Deep Nutrition’ by Catherine Shanahan and ‘Beautiful Babies’ by Kristen Michaelis. I also recommend ‘Nourishing Traditions’ by Sally Fallon. These books will help you understand the vastly complex topic of fertility in ways I cannot in a simple blog post. But, see the below list for foods I have found to be high in fertility boosting vitamins and minerals that helped me and my husband prepare for conception and beyond.
Fertility Diet:
Daily-
- Cod Liver Oil (For vitamins A and D)
- Raw Milk (For A, D, E, C and K2, all the B vitamins, including vitamins B2, B6 and B12; and minerals like calcium, phosphorus and zinc as well as trace minerals) *see why I love it?
- Pasture-raised eggs (The yolks contain vitamins A, D, E, K, B1, B2, B5, B6, B9, and B12 as well as choline, selenium, and iron)
- Grass-fed butter (For vitamins A and K2, as well as healthy saturated fat)
- Coconut oil (For vitamin E and healthy saturated fat)
- Grass-fed beef, bison, lamb or venison (For iron, zinc, selenium, riboflavin, niacin, vitamin B6, vitamin B12, phosphorus, magnesium, and potassium, as well as healthy saturated fats and complete protein)
- Bone broth (For collagen)
- Fermented foods (Such as sauerkraut, kefir, yogurt, sourdough and kombucha. For probiotics)
- Fresh fruits and vegetables in season (For antioxidants and phytochemicals)
Weekly-
- Organ meats (Roughly 3-5 oz for iron, riboflavin, vitamin B12, vitamin A, and copper. Liver is one of the MOST nutrient dense foods on the planet. If you don’t like liver, try these desiccated liver capsules)
- Fresh seafood (Wild salmon, fish eggs, mollusks and shellfish are very nutrient dense. For DHA)
Misc-
- Adrenal Cocktails (This is an electrolyte drink made of coconut water, orange juice, magnesium, trace mineral drops and sea salt. For vitamin C, potassium, sodium, chloride, magnesium and trace minerals)
- Seaweed (For iodine)
Finals Thoughts
These are the best foods to promote your fertility! Pair these foods with your usual foods and it won’t even feel like a ‘diet’. Just be sure to eliminate your sugar and seed oils! Processed food is detrimental to your fertility. It is best to limit your refined grains, starches, caffeine and alcohol as well.
With that being said, a proper diet is inclusive not exclusive. So don’t restrict too much. If you are sticking to whole foods, from scratch meals and nothing processed, you are healthier than most Americans!
I usually pair these foods with properly prepared grains, nuts seeds and legumes. As well as occasional starches such as potatoes, sweet potatoes and squashes. It is perfectly fine to consume pasture raised poultry and any other animal proteins as well as whatever fruits and vegetables you’d like. If you follow this ‘diet’ I am certain you will at least see vast improvements in your health, and hopefully you will be blessed with all the babies you could dream of. Thanks for reading my Fertility Diet Plan.
This is PART 1 is a Series I am doing on Fertility Foods. Click below to access more posts on this topic.