If you are trying to get pregnant during the Holiday Season, traditional foods may not be a wise choice. The Infertility Doctor recommends some healthful fertility-boosting foods during the Holiday Season. These select foods can help improve your fertility in the New Year.
Holiday Season Fertility-Boosting Foods
- Leafy Greens
- Citrus Fruits
Dark green, leafy vegetables are one of the best sources of prenatal nutrients like calcium, iron, and folate. Don’t pass over the collard greens on the holiday table. Other great options include spinach, kale and Swiss chard.
Most people are already aware that citrus fruits are a great source of vitamin C, but did you know they are also packed with potassium, calcium and folate. These can help boost your fertility by regulating ovulation and creating a healthy environment for eggs. In addition to other servings of fruits, try to eat at least one serving of citrus each day. Try oranges, grapefruit, clementines or kiwi. These would be great as part of a light breakfast or snack to help offset that big holiday feast.
Blueberries, raspberries and cranberries are packed full of natural antioxidants and anti-inflammatory phytonutrients – both of which can aid in female and male fertility. They’re also high in folate, vitamin C and fiber so you should continue eating berries to help with fetal development and maintaining a healthy weight during pregnancy. Just be careful with the added sugar that’s hidden in pies and other holiday desserts.
While avocados aren’t a traditional food you’ll find on many tables this holiday season, homemade guacamole makes for a delicious appetizer. Avocados are a healthy fat with a high concentration of vitamin E, which is proven to help stabilize and protect cells from oxidative damage. This can also be beneficial for women with polycystic ovarian syndrome or diabetes. Avocados are also packed with folate, potassium and vitamin K. These help your body efficiently absorb the vital nutrients that it needs.
We can’t think of a holiday party we’ve ever been to that didn’t include cheese. Look for mature cheeses like cheddar, parmesan or manchego. These are high in polyamines a – naturally occurring protein found in plants, animal products and humans. Mature cheeses are high in a specific polyamine called putrescine, which plays an important role in improving both sperm health and egg health.
Other Fertility-Boosting Foods
- Fatty fish – salmon or tuna
- Whole grains – quinoa
- Nuts – walnuts
- Plant-based proteins – lentils and beans
- Full-fat dairy – Greek Yogurt
Foods to Avoid
- Artificial sweeteners – Stevia
- Excessive alcohol
- Low-fat dairy
- Trans Fats
- High-mercury fish – swordfish, shark, King mackerel
Holiday Season Fertility Diet Tips
- Low-sodium canned or frozen veggies
- Herbs and spices instead of salt
- Lemon juice, citrus zest, or hot chilies for extra flavor and no sodium
- Canned fruits packed in juice or water – not syrup
- Non-fat, plain Greek yogurt instead of sour cream
- Switch from butter to healthy vegetable oils
- Use half wheat and half white flour
- Puree sweet potatoes, carrots, or cauliflower and keep in freezer for easy use
- Instead of alcohol – infuse cranberries, pomegranate arils, or orange slices into sparkling water
Improving Your Fertility
Dr. Laurence Jacobs recommends the following 10 step approach offering a powerful boost in fertility for women with ovulation-related infertility.
- Avoid trans fats – no more fried foods
- Consume more unsaturated vegetable oils – use olive or canola oil and eat fish and avocados
- Get more protein from vegetables – eat lentils, not steak
- Eat low carbs – choose whole grains, oatmeal and vegetables and cut out white bread and pasta
- Drink whole milk – consume full fat yogurt and ice cream in sensible portions
- Take your essential vitamin supplement – folic acid and vitamin B are essential
- Get plenty of iron – eat iron rich vegetables like spinach
- Drink plenty of water – avoid soda, caffeine, alcohol
- Be active and exercise regularly – but don’t overdo it
- Get your Body Mass Index into the fertility zone by achieving a score of 19 to 24
The Infertility Doctor
It is important to work with a fertility specialist having decades of experience designing customized fertility treatment plans. Click the icon below to schedule your consultation with Dr. Laurence Jacobs – or – call 888.325.7389.