10 Foods That Boost Fertility Naturally

if you're trying to get pregnant and are wondering what to eat to improve your fertility this video is for you it's well known that your diet can affect your hormones your fertility and your overall health both positively and negatively so other than the typical avoid processed foods and eat healthy food advice in this video I'm going to share the 10 foods that will boost your fertility naturally if you're new here welcome to fertility TV I'm Dr sclar also known as the fertility expert and I'm here to help you understand understand your fertility and take the

next steps towards starting your family over the last 21 years that I've been a natural fertility expert I've helped many women just like you and I'm excited to share what I've learned over that time with all of you now before we get started with today's episode I did create this free guide called the fertility Foods guide where you get a fertility approved shopping list by me and some recipes that can help you get started I'm going to leave the link in the description below so that you can download it for free all right let's get

started there are many good foods and important foods that you can be eating to improve your overall health and your fertility I want to address 10 specific ones that I want to make sure that you're incorporating into your diet on a regular basis because they're important for various reasons and I'm going to dive into them right now so the first one is wild caught salmon not just any salmon especially not farm rais salmon but wild Cod salmon if you see on a menu or on the the list that it says farm raised then that's not

what we want if you see that it says Atlantic salmon that is synonymous with farm raised so it's really important that we get wild the benefits that I'm going to tell you about are specifically in wild caught salmon okay so salmon overall and wild CAU salmon are very high and rich in omega-3 fatty acids and these help to reduce inflammation if you've heard me talk before about inflammation I've talked about it many times we want to make sure we don't have a lot of it this is one of the big things that can help to

do that it also can help the essential fatty acids can also help with embryo quality and egg quality so we want to make sure that we're having that on a regular basis the same thing is true as it can help uh promote good blood flow to the reproductive organs so the number one and first food that I want to make sure that you are eating is wild caught salmon number two is eggs that's right eggs are like a superfood and in many cultures eggs eating eggs helps to improve eggs in your ovaries right there it's

this synonymous thing right we want to make sure treat like with like and this is no different so we want to make sure that we are eating eggs and all the egg the both the yolk and the white to help improve our fertility now specifically I'm looking for pasture raised eggs these are the chicken chickens that get to roam freely on the pasture and they get to eat however they want naturally versus being kept up in a coupe and being fed specific things so we want pasture raised eggs they are a little bit more expensive

at the grocery store but if you raise your own chickens then that also will work now uh chicken eggs are high in choline which is really important for fetal brain development it's also valuable for egg quality eggs chicken eggs in this this case but the same goes with all eggs are also packed with vitamin d and vitamin D is really important for balancing hormones and for all of you who hear this key word amh it helps support normal healthy amh levels we do see a correlation between lower vitamin D levels and lower amh levels and

eating eggs can make sure that you're getting healthy proper dose of vitamin D and as such supporting your amh levels by the way you might need some extra vitamin D anyway Way Beyond that but this helps to get make sure that you're getting that in your diet on a regular basis the next food or food group in this situation that I want to see you incorporate into your diet are leafy greens spinach kale Swiss chard broccoli that family of greens okay now I do want to be clear about this I want to make sure that

they are lightly cooked not raw I prefer that these are not raw because raw cruciferous vegetables which is what these are can negatively impact your thyroid so you want to make sure that you are lightly steaming them or lightly sautéing them into your diet now I talk about eating leafy greens all the time I love leafy greens I think they're super important for us for many many reasons fiber is one of those reasons but the other reason is that they are loaded with folate that's right many of you talk about having folic acid in your

diet this is where you're going to get it you're going to get it from the folate and folate helps to support egg and sperm health so that's really really important another key nutrient that you're going to find in leafy greens is magnesium I don't know if you've heard the benefits of magnesium but it's profound and is important for all sorts of bodily functions and system functions and so magnesium is really essential for regulating hormones and also is a key nutrient to support our fertility you want to make sure that you're getting your leafy greens on

a regular basis in your diet I promise you from seeing so many diets over the years most of you are not doing that my next food that I want to see you incorporate it's one of my superfoods I love it I've got two trees that I'm trying to nurture and bring about more of them uh cuz we eat so many in my household is avocados that's right avocados are full of mono unsaturated fats healthy fats which are vital for hormone production and avocados are high in vitamin E which can improve uterine lining which is also

important vitamin E is also good for your immune system as well so really super super food we want to have that into our diets as much as we can most of you aren't getting enough fat so that's where the salmon comes in that's where the avocados come in they will really help to enhance the fat that you need in your diet on a regular basis another item food item that will also help to improve many things one of them is adding more fat to your diet are nuts and seeds so this is walnuts these are

flax seeds these are pumpkin seeds these are Brazil nuts almonds hazelnuts like I love all of those and I think they're really really valuable both for men and women by the way avocados as well leafy greens as well for both male and female fertility are really important walnuts are important for Omega-3s as well which help to improve sperm motility and sperm health so we want to add that in pumpkin seeds are rich in zinc and zinc is critical for ovulation and testost gone production and healthy sperm production Brazil nuts are high in selenium selenium is

really important for both thyroid function and ovarian health and sperm health so we want to add these in to our diets as much as we can I do find they're a little bit more important for male fertility than they are for female fertility but I want to see you incorporate that either way all right the next I'm going to call it a food group because we often refer to them as a food group are berries all types of berries blueberries and strawberries are the most common blackberries are great all the different types of berries are

super high in antioxidants antioxidants help to combat oxidative stress which means when your cells are impacted negatively by toxins and the environment and poor sleep and poor diet and all those things your cells are impacted negatively with oxidative stress we want to combat that with antioxidants the antioxidants will help protect your eggs and the sperm both improving egg quality and sperm quality and these are something that are it's very easy to incorporate into our diet they help support overall cellular Health we've talked about cellular Health in previous videos because that's what helps to reverse the

aging process and antioxidants and berries in this case are part of that process so I want to see you incorporate those as much as you can you can add them to smoothies you could just have a bowl of them as a snack however you're able to corporate them I think these would be super valuable again they are considered a super food all right whole grains now many of you might be saying well I've heard you say we need to avoid or have lower carbs and I've heard you say that we need to be gluten-free potentially

yes gluten-free is a grain but I'm talking about whole grains like quinoa oats brown rice these are okay for you to incorporate into your diet and we do need some carbs and we need some healthy carbs they help to stabilize your blood sugar which is essential for maintaining healthy hormone balance blood sugar having healthy blood sugar also will help to reduce inflammation so that's really important and these do provide a variety of B vitamins so like kind of like a b complex vitamin but not exactly which is also really important for Reproductive health so I

want to see you add those into your diet as well in a balanced moderate way let's not overdo it with any one of those things we want to see more protein want to see more fat kind of like a small moderate amount of whole grains I get a question all the time about is it okay for me to have dairy products so that's a mixed bag my next food that I want to see you incorporate is full fat organic Dairy now this is not for everybody okay this is for many of you but some of

you who maybe sensitive to dairy products might have an overgrowth of yeast or candida we want to steer away from these things so we want to be mindful of that a whole full milk full fat organic Dairy is essential if even better if it's organic and pastur raised uh we talked about vitamin D before your dairy products will have a nice amount of vitamin D calcium both of these are essential for veryan health they have other nutrients as well and I want to see you add these in but again in a moderate way like we

talked about whole grains you know it's fine to have them I don't want to see you go Hog Wild and just have all sorts of dairy products where forever I prefer that it's controlled and managed by you so I want to make sure that you're doing this at home maybe not out because you don't know what sort of dairy products those are so maybe like dairyfree out of your house but you can have it at home cuz you've found the right products to you know and dairy to consume at home the next item are legumes

if you're not familiar with the word legumes these are typically beans lentils black beans uh kidney beans chickpeas my favorite chickpeas and lentils are my favorite so I often talk about those these are also very high in vegetarian plant-based diet Indian culturally like Indian diets are very high in legumes as well these are nice plant-based protein a way to get protein from a a plant-based vegetarian source so that's really important we need plenty of protein in our diet most of us are not getting enough and I want to see you getting at least 90 gr

of protein into your diet this is essential for improving your fertility and I want to make sure that that you're doing that they're also packed with iron which is also super important for healthy ovulation also super important for recovering from menstration because you're bleeding and losing some blood during the time so we want to replenish that so I do want to see you add in some legumes wherever possible especially if you lean towards a plant-based vegetarian diet then we need to have that in there as a big part of your diet the last one that

I have and I do have some final thoughts on this as well is potentially everyone's favorite it's one of my favorites is dark chocolate we're looking for 70% cacao or higher that's right they contain L Arginine which helps with blood circulation it helps blood flow and in this case hopefully blood flow to the reproductive organs both male and female and they're rich in antioxidants we talked about antioxidants before when we talked about berries and how important they are to combat oxidative stress this is no different both for male and female fertility but again I tend

to think of this a little bit more with sperm Health now I do want to mention that even though I've talked about all of these Foods they might not be appropriate for all of you all of them might not be appropriate for everybody because some of you might have sensitivities to it you might have other health conditions that don't allow you or shouldn't allow you to have those things so I want to make sure that you're thinking about that as you are choosing which ones of these foods that you want to incorporate also from like

a functional medicine perspective so some insights from functional medicine is combining these foods with a customized personalized plan to address your unique health issues your underlying root issues your lab work how your lab work presents is going to be even more appropriate for all of you and that's really an ideal situation that we want to see focusing on the quality of the food that you're getting so not just all of these different types of foods but making sure that they're organic hormone free minimally processed wild wherever possible so you can avoid all the chemicals and

toxins that will absolutely disrupt your fertility is also super important please pair these foods with appropriate lifestyle changes like Stress Management good quality sleep regular exercise all of that will make everything you're doing with your diet even more important and start incorporating these foods that I just mentioned one at a time baby steps small steps to accomplish the bigger goal is super super important so maybe just say you're going to add one food item that we discussed every week until they're all in in a regular routine way and that's the way that I would approach

something like this is taking baby steps so that's not only doable but something that's easy for you to maintain in the long term to keep learning more about your fertility then keep watching this next video natural fertility tips to get pregnant I'll leave that link below and if you want my help and want me as your fertility coach remember to apply to qualify for the Hope fertility coaching program using the link in the description below until the next video Stay fertile