Relationship between diet and fertility

We are well aware of diet’s benefits on our quality of life, which implies its influence on fertility and human reproduction.

Today a large number of couples have difficulty getting pregnant. Diet is not the most critical factor since we know that a woman’s age is the prognostic marker of par excellence. However, how we eat and take care of ourselves influences our hormonal metabolism, directly affecting our bodies’ preparation for pregnancy and fetal well-being. With a good diet, we can facilitate the arrival of pregnancy in couples with more significant difficulties.

weight and fertility

To begin with, I want to explain that it is essential to have proper weight and being overweight and obese continually worsens reproductive prognosis. An example is those women with polycystic ovary syndrome who sometimes have obesity and insulin resistance. These patients miss their menstrual cycles, which is one reason why it is more difficult to get pregnant since they do not have spontaneous ovulations.

These women can manage to ovulate spontaneously only by losing weight and regaining an average weight. Therefore, a diet rich in fiber and low in fat, white flour, and poor-quality sugars (refined) will make things much more manageable.

In addition, it is scientifically proven that obesity increases the risk of miscarriage. Eating correctly and exercising will be beneficial factors for any woman.

Essential Nutrients and Vitamins When Looking for a Pregnancy.

Next, I explain some crucial nutrients and vitamins when a woman wants to get pregnant. All of them are beneficial for man since spermatogenesis (sperm formation) also depends on some of them.

B vitamins

Folate (the synthetic form is folic acid). It is essential for the correct formation of the neural tube of the fetus since it helps the formation of cellular DNA. It is found in green leafy vegetables (celery, lamb’s lettuce) and citrus fruits.

Foods rich in inositol (derived from vitamin B) are present in whole grains, citrus fruits, seeds, and legumes.

Resveratrol is found in red fruits, red grapes, and pure chocolate…. Both nutrients can help improve the rhythm of the menstrual cycle and the quality of the egg.


Good iron stores before pregnancy or during the first trimester will make the physiological anemia of pregnancy, as well as childbirth and postpartum (in which bleeding is abundant), much better tolerated. Important: legumes, spinach, shellfish.


We find them in fruit and vegetable salads, especially green, red and yellow ones. Some examples would be kale, red bell pepper, and cranberries. The idea is to clean them well and cook them at a minimum, so they do not lose their property. If they can be organically grown to avoid pesticides, even better.

Vitamin E. Available in fats such as olive oil, seeds, and nuts.

Vitamin C. Facilitates-the absorption of iron and multiplies the effectiveness of vitamin E. Present in fruits such as lemon, orange, tangerine, and kiwi.

Omega 3. Polyunsaturated fat has many benefits for women and men (sperm formation). What we know as “good fats.” Diets are rich in avocado, oily fish (such as salmon), olive oil, chia seeds, and nuts.

Selenium. It is a mineral that acts as an antioxidant and enhances the action of vitamin E. It is found in whole grains, brewer’s yeast, Brazil nuts, and pine nuts (among others). It is also essential for men since it improves the quality and mobility of sperm.

Zinc. Essential mineral for our body. Its requirement is vital during pregnancy, so we must have correct levels. We find it in bananas, bee pollen, leafy vegetables (like lettuce and spinach), and wheat germ. In men, it improves the morphology and motility of sperm.

In conclusion, we can say that diet is a factor to consider for reproductive health. As a concept, it must be free of processed foods, sugars, and refined flour. Tobacco and excess alcohol should be eliminated and sweetened and flavored drinks should be eliminated.

Caffeine should be restricted, as should red meat and mercury-rich fish.

All foods should be organic and as natural as possible, free of pesticides and toxins that can act as endocrine disruptors that interfere with our hormones.