Hi I’m Dr Larisa Corda, Channel Mum’s Women’s Health and Fertility Expert. I filmed my amazing fertility boosting smoothie for women and their partners and Channel Mum also asked me to share my top ten foods to eat when you’re trying to conceive. Diet has a huge influence on getting your body ready, my smoothie is a great start, here’s some more ideas that I really hope will help you.
If you can, try and incorporate all the below foods into your diet on a regular basis, several times a week, and soon this will become a healthy habit, rather than a chore. You’ll notice all sorts of benefits over time, from how you feel, to how you look, to how well your internal metabolism functions. It’s important to mention that this applies both to men and women trying for a baby. And if that wasn’t enough to motivate you, consider that the most recent research is showing that what you eat now can have the potential to influence the health of any offspring and future generations you help to create!
Don’t forget to check out the Channel Mum Fertility Course for all our top tips on increasing your chances when trying for a baby, and if you ever need someone to talk to you can head on over to chat to me and the team of trained parent supporters in our TTC Chat & Support group.
Just even a glass of this contains a powerful intake of Vitamin C, which is an antioxidant that maintains the wellbeing of both eggs and sperm. It’s also a good source of potassium and fluid, so will count towards your daily fluid intake, which should be at least a litre/day to help keep you well hydrated.
My special fertility smoothie contains these and this is an easy way to incorporate them into your diet without trying too hard. Also sprinkle them over your breakfast porridge or yoghurt. They contain the all important ingredient, zinc, which is necessary in maintaining a healthy menstrual cycle and is especially important in men too, as it helps to boost sperm count and number. It also has the added benefit of protecting your immunity.
These green leafy vegetables are a great source of folic acid and iron. Folic acid is important in preventing against neural tube defects in the baby, and women who may have been on the oral contraceptive pill for a long time may become deficient in both iron and folate.
These are a rich source of protein and release their energy slowly, which helps to control the body’s insulin levels and therefore stabilizes sugar levels. They also contain manganese, which is important in sperm production, but also important in ovulation. Some people believe that oats are supposed to be a male sexual energizer, so what better reason do you need to convince a man to eat them?!
It’s so easy to sprinkle this across porridge or add it to smoothies and the benefits are multiple! It contains omega 3 fatty acids, which are the good fats and an essential component of any diet, as well as Vitamin B, zinc and selenium. All of these are particularly good for improving sperm function and helping to create healthy sperm. And it also contains plant based oestrogen, helping to regulate the menstrual cycle and ovulation in women.
These are one of the most nutritious foods available! In particular, the yolks, contain amino acids, crucial in egg and sperm production, Vitamin B, iron, manganese and zinc. If you can get organic and free range, then do, as not only will you be helping to look after animal welfare, but also the eggs are less likely to be affected by hormones that may otherwise have been used. This also applies to fruit and veg and any meat or fish that you purchase, organic is always better where you can to reduce the chance of fertilizer and pesticide in your food.
These are particularly rich in selenium, which is vital in sperm production and protecting eggs from free radical damage. A low intake may increase the risk of heart disease and a condition called pre-eclampsia, that can affect pregnant women and cause complications for both the mother and baby.
This contains omega 3 essential fatty acids and also selenium, both of which we’ve seen are very important for both the man and woman. In addition, try and buy the organic version, where the salmon has been sustainable farmed, and not exposed to pesticides that can filter down the food chain.
For those with a sweet tooth, these are a great source of slow releasing carbohydrate and also have plenty of protein and fibre. In particular, they are a good source of iron and potassium. Plus, legend has it that they are thought to be an aphrodisiac!
These are full of minerals, vitamins, essential fats, protein, carbohydrate and fibre. They contain Vitamin E, which is important in helping to repair the lining of the womb, and an excellent source of folate. Spreading mashed avocado on toast is a delicious breakfast alternative to porridge or yoghurt, not to mention absolutely delicious! It’s great for lunch too.
Head on over to the Channel Mum Fertility Course right now. Plus chat to me and the team of trained parent supporters in our TTC Chat & Support group.