Fertility-Friendly Eating this Festive Season
Article by Aoibhinn Connolly
Are you worrying about how to navigate the holiday season when trying to get pregnant? Or wondering how to maintain a fertility-friendly diet over Christmas?
You’re not alone. We often get questions about how to tailor the diet to support optimal fertility.
During the festive season, many who are trying to conceive might feel more pressured than ever to maintain a strict diet. We’re here to remind you that, although this time of year is often associated with over-indulging in delectable food and drink, there are probably more fertility boosting foods on your plate than you realise!
Fertility-Boosting Festive Foods:
Beetroot
A delicious addition to any roast vegetable dish, beetroot increases blood flow to the muscles and contains nitric oxide which dilates blood vessels allowing a rich supply of oxygenated, nutrient-rich blood to flow to the uterus and ovaries.
Beetroot also contains the antioxidant betalins, which has been shown to support egg and sperm quality.
Brussel Sprouts
A staple on any Christmas Day dining table, brussel sprouts are bursting with folic acid, which is essential for boosting fertility in both men and women. This vitamin-rich food also increases sperm levels and helps line the womb with the right amount of nutrients, raising sperm survival chances.
Another benefit of this folic-rich food is that it also helps to decrease the risk of miscarriages and birth defects.
Chestnuts
What could be more festive than chestnuts? Chestnuts are one of the best sources of beta carotene which is crucial for enzyme production for egg fertilisation. Beta carotene is also essential for the healthy growth and development of the foetus.
They are also rich in vitamin-C, known for enhancing sperm quality and protecting the DNA within it from damage, making conception more likely.
Turkey
Turkey, the key player in many people’s Christmas feast, is actually a fertility boosting warrior! It is packed full of iron and zinc which are both important nutrients that help to boost your fertility. In fact, zinc is vital for conception as severe deficiencies in this important nutrient can impair fertility.
Iron is also central to fertility because it helps keep your reproductive health strong, especially if you have heavy periods. You can get your full serving of iron (about 15 mg a day) by including turkey in your diet this festive season.
Leafy Greens and Asparagus
Asparagus and leafy greens, like kale, spinach and rocket, are great in a wintery salad. Topped with toasted walnuts, feta cheese and some roast butternut squash? Bon Appetit!
These vegetables are high in folate amongst other important nutrients. The importance of folate has been well documented in research for supporting both male and female fertility.
Butternut Squash
Squash is a winter staple in soups, salads and even roast dinners. Butternut squash is loaded with beta carotene, antioxidants, vitamin C, vitamin E and many other important nutrients that support fertility.
Drink in Moderation:
Although there isn’t a specific amount of alcohol that has been deemed “safe” to consume before pregnancy, we generally advise that anyone trying to conceive tries to refrain from drinking in excess.
If you do choose to drink during the holiday season, don’t dwell on your decision or stress about it. Your mental health and wellbeing is one of the most important parts of this magical journey.
Caffeine has also been known to affect hormone health and conception. It’s recommended that those trying to conceive aim to keep daily caffeine intake below 200mg.
Key Takeaway:
A fertility-friendly diet doesn’t have to be boring so enjoy the festivities, savour each bite and take in the holiday experience!