Can fertility be boosted through diet? The answer is yes, but what matters more than individual foods are some basic dietary principles. Worth bearing in mind when choosing how much, how, and what to eat.
First of all, it is important to keep weight under control, given that both excessive thinness and obesity are a poor starting point: the former leads to menstrual irregularities and amenorrhoea, while the latter is linked to the development of polycystic ovary syndrome and insulin resistance, with consequences ranging from a deterioration in egg quality to a complete absence of ovulation. To avoid entering the spiral of insulin resistance, high-glycaemic-index foods should be avoided, favouring, for example, wholegrains over refined products and drastically reducing sugary foods.
There are, however, no nutrients to demonise, especially when the goal is to achieve pregnancy: it is rather a question of being selective. A criterion that applies to sugars — the prime culprits for insulin resistance — as well as to fats: those found in fish and oilseeds, rich in omega-3, and the unsaturated fats in vegetable oils ensure the proper functioning of the endocrine system and the reproductive tract. Saturated fats should be limited, but beware of low-fat products, which are the stork's enemy: milk and yoghurt should be consumed in moderation (also because of the inflammatory effect we will discuss later), but always full-fat. As for proteins, they are essential for activating oestrogen receptors in the liver, yet often (surprising but true) women of reproductive age do not consume enough of them. To avoid this mistake, they should be included at breakfast as well, not only at lunch or dinner, bearing in mind that beyond meat, fish and pulses there are eggs, wholegrains, oats, nuts and seeds…
Vitamins and trace elements are, above all, antioxidants — meaning they protect the reproductive system from the damaging action of free radicals. Among the vitamins most important for female fertility are E, C and D, a deficiency of which also reduces the chances of success with medically assisted reproduction, and folic acid which, taken from the pre-conception period onwards, not only helps prevent neural tube defects in the foetus but would also increase the likelihood of becoming pregnant by 15 per cent. Hence the importance of fruit, vegetables (especially leafy greens), vegetable oils and oilseeds. For vitamin D, found in fish, butter, eggs and milk, sun exposure matters more than diet alone. Among the minerals, iron plays a leading role: iron-deficiency anaemia, very common in women, also reduces sexual desire. In addition to meat, many plant-based foods are rich in iron, though it is a less bioavailable form. Vitamin C from a freshly squeezed juice or a generous squeeze of lemon is excellent for aiding its absorption. Finally, zinc (oysters, cereals and wheat germ) — a vital element for the maturation of eggs and sperm.
The wellbeing of the body, and the proper functioning of the reproductive system, depends on a delicate acid-base balance, the maintenance of which is essential to avoid nutrient loss and prevent inflammation. Our diet is often skewed towards acidosis, both due to a reduced intake of alkalising foods such as fruit and vegetables, and conversely due to an excess of acid-forming foods such as cheese, dairy products, meat and cured meats, and sugary foods. To redress the balance, tea, coffee and alcohol should also be moderated in favour of water and herbal teas. Green tea is an exception, being a powerful antioxidant: according to a Danish study, two cups a day (no more, as the catechins in the drink risk reducing iron absorption) would increase the likelihood of conceiving by 27 per cent.