Eating to Boost Fertility {Part 1}


A healthy balanced diet is essential for optimum health at all times but some nutrients are particularly good for promoting fertility in both men and women


Antioxidants:Vitamin C & E

Vitamin C – This vitamin can increase sperm count and improve sperm mobility; its levels are reduced by alcohol and fried foods. Best sources are citrus fruits and green or red vegetables

Vitamin E – An essential antioxidant – deficiency can affect reproduction in both sexes. Found in whole grains, sunflower seeds, almonds and green vegetables

Citrus fruits, kiwi, fruits, melon, peas, peppers, broccoli, watercress, cabbage and tomatoes are all excellent sources of vital vitamin C


B Group vitamins

Vitamin B6 – Balances female hormones and boost fertility. Found in bananas, broccoli, squash, (for example butternut), asparagus and lentils

Vitamin B12 – Improves a man’s sperm count and is found in seaweed, egg yolk, sardines, tuna, chicken and liver

B group vitamins help maintain reproductive health


Essential fatty acids – Essential fatty acids are ‘good’ fats that are needed to make high-quality sperm with good mobility. Best sources are seeds such as pumpkin, sesame, sunflower and linseed, nuts and oily fish including tuna, mackerel, herring and salmon


Include essential fats in your diet – from nuts, seeds and fish – if you are trying to conceive 


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