Trying to conceive? Then, it is time you make small changes in your diet to increase your chances of conception and to have a healthy baby. Listed below are 11 fertility boosting foods that all your gonna be mums and dads must include in your diet.

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Perhaps you’re trying hard to have a baby but it’s just not happening. While for most people, this happens naturally, there are others who have to work hard at it due to certain factors. Infertility affects men as much as it does women and can cause couples depression and stress. Research proves that there are certain foods that boost fertility that men and women can eat and actually see results! Here are 11 of them that you can try:

10 Top Fertility Foods

When trying to conceive, it’s important to realize that your body is sensitive to the environment which could, in turn, impact reproduction. While there are several factors that impact fertility, there are also foods that can make it happen. If you want to conceive, but find it difficult, switch your diet to include some or all of these fertility gods:

1. Organic fruits and vegetables

While it’s important for you to eat five organic fruits and vegetables every day, it’s all the more imperative that you do when you’re trying to conceive. During this period, try to eat eight portions of vegetables and fruits every day. Try including spinach, kale, asparagus and broccoli in your diet. Remember to choose organic products for their low pesticide levels and higher nutritional content. If you’re a meat-eater, choose organic meat over non-organic.

2. Whole milk, cottage cheese and yogurt

Whole milk and products made from it like full fat cottage cheese, yogurt and ice cream have proved to be fertility boosters for men and women trying to conceive. This is because when the fat is removed from whole milk, it completely changes its chemical composition. Now, the milk does not contain most of the sex hormones that would help women conceive. So, to conceive, drink full fat milk and eat products made from it.

3. Whole grains

If you’ve been eating refined foods, drop them in favor of whole grains. According to research, about 80% of zinc is removed from wheat, so that white bread lasts longer, but this could adversely impact male fertility, so ensure that both you and your partner eat a lot of healthy whole grains such as brown rice and quinoa. Fiber-rich whole grains, vegetables and fruit are equally important as they regularize your bowel movements, which is also necessary for fertility.

While you’re trying to conceive, it’s a good idea to eat a little at a time and keep your blood sugar levels in check. Excessive surges and falls in blood sugar can end up releasing a lot of adrenaline, which in turn could block progesterone, which is responsible for maintaining pregnancy.

4. Garlic

Though garlic is known to mask bad breath, it also contains several fertility-increasing nutrients. It is rich in selenium and Vitamin B6 that help normalize hormones and strengthens the immune system.

5. Oily fish

Eat salmon, sardines, mackerel, herring, garfish and snapper as these are good sources of protein, essential fatty acids (EFAs) omega-3 and omega-6 that help normalize blood flow, reproductive functioning and increase sperm mobility and quality. Oysters are a good food source of zinc and help produce sperms.

6. Lean red meat

Rich in iron, lean red meat prevents anemia in women trying to conceive. It does this as it is a great source of iron, which helps to prevent anemia, by produce red blood cells.

7. Honey

Honey is rich in all the amino acids and minerals that nurture the reproductive system and activate the ovaries.

8. Flax seeds

Flax seeds are a powerhouse of strength and energy as they contain B vitamins, manganese and magnesium, apart from phytoestrogens or lignans, which are instrumental in blocking harmfulxenoestrogens in the body. They are also rich in both Omega 3 and 6 essential fatty acids, which brings balance to the body and increases fertility.

9. Lentils

One of the most powerful foods to increase fertility, doctors recommend that men and women take this every day. Lentils contain folic acid, which help make a woman’s reproductive cycle healthy and increase production. By taking folic acid supplements every day, women can lower their risk of ovulation problems. When women encounter fewer problems of ovulation, their chances of conceiving increase. Folic acid also has a positive impact on sperm quality.

10. Eggs

Eggs are a source of high protein and iron, hence they aid ovulation. So, eat an egg a day if you are trying to conceive as it will increase your chances of getting pregnant.

Read More: 7 Herbal Tea That Help Boost Fertility

While incorporating these foods into your diet, always check for food sensitivities as any unknown sensitivities can have a negative effect on fertility, resulting in weight gain, headaches, gas, heartburn and bloating. This is a time to be careful, so don’t let go.