When you are trying to conceive there are certain foods to avoid for fertility health, like raw fish. On the upside, there are certainly quick and easy changes you can make to your diet which will dramatically boost your fertility so let’s start with the good news!
According to a study published in Nature Cell Biology a diet rich in organic foods and devoid of tobacco, caffeine and alcohol is the best way to protect your fertility from damage. Of course, organic foods are the best fertility insurance. Here are some tips to get you started:
- Pregnant women who regularly eat fruit and especially vegetables are 46% less likely to miscarry
- Vegetables should be lightly steamed to avoid nutrient loss and digestive problems
- Fruit should be eaten alone, not with other food. It should be limited to 2 pieces per day and dried fruit should be completely avoided.
- A Lancet study found women who ate 350g or more of certain fish each week during pregnancy gave birth to children with more advanced verbal IQ scores, social skills, and communication than those mothers who ate little or no fish.
WARNING: Research shows that some fish can be toxic to your fertility, even decreasing your chances of conception and your ability to create a healthy baby. That is why it is essential to know what foods to avoid for fertility, which fish are safe to eat and how to add them to your diet.
Protein is an important part of a healthy diet however if you were a big fan of raw fish foods, it’s vital to know that when eating for fertility – sorry sashmi fans – raw fish is absolutely OFF the menu.
Eating fish can be a double-edged sword. The essential fatty acids found in fish are very important to fertility but the mercury and other chemical substances such as PCBs (from industry by-products), which potentially enters the body with each mouthful, has a devastating effect on fertility. The solution involves making the right choices;
- Avoid large fish such as tuna, swordfish, king mackerel, flake, shark, and others listed here as well as all crustaceans, oysters and other seafood (due to high levels of pollution): www.oceansalive.org/eat.cfm?subnav=healthalerts
- Rely on good-quality fish oil supplementation to obtain the amounts of essential fatty acids your body needs (choose a high DHA:EPA ratio, very important for hormonal production and brain development)
- If you are eating fish, it is best to choose small, deep-ocean fish (definitely not coastal). Some good fish options include: wild salmon, trout, sardines, herring, John Dory, halibut, monkfish, and red snapper
The #FertilityChallenge will provide tips on healthy eating and fertility foods plus the Peak Fertility Zone webinar that wraps up the challenge series will share more on which fish are safe to eat. Join us to learn more!