17/01/2025
We have partnered with BANT Registered Nutritionist® Jen Walpole to share with you the best diet for fertility!
The Mediterranean diet is the most studied diet to support fertility, owing to it being rich in antioxidants & healthy fats, particularly omega 3 fatty acids.
Focus on a wholefood diet, incorporating a wide variety of different vegetables/fruit (1/2 plate), wholegrains (1/4 plate), lean protein (1/4 plate) & a thumb sized portion of healthy fats.
- With vegetables/fruit, aim to 'eat the rainbow' to obtain all of the antioxidants & polyphenols present.
- Good sources of lean protein include fish & seafood, aiming for 2 or more servings per week, white meat such as poultry twice per week & leaner cuts of red meat 1-2 times per week or less. Eggs are a fertility friendly food and source of protein that can be consumed every day.
- Wholegrains include grains such as oats, brown rice, quinoa, buckwheat & whole grain pasta or bread.
- Healthy fats include foods like nuts, seeds, olives, dairy & extra virgin olive oil but also oily fish like salmon, which is also a good source of protein.
Certain antioxidants & nutrients are key when it comes to supporting egg/sperm quality:
Vitamin A – in orange vegetables/fruits & animal sources such as liver & eggs.
Vitamin D - in oily fish & fortified foods plus supplementation.
Iodine – in dairy & seaweed.
Omega 3 fatty acids – in oily fish, algae oil nuts/seeds.
Zinc – in meat, poultry, liver, nuts, seeds & wholegrains.
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