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      Superfoods for fertility

      Spice herbs spoons

      There’s no guaranteed way to eat yourself pregnant! However, there are some foods that may support your chances of conception. Don’t forget, it takes TWO to tango! Your partner should also be looking at their diet and lifestyle and making sure they’re getting all the right foods. 

      For Her:

      Adjusting your diet and lifestyle is the first step in making positive changes that may help to influence fertility.  The following nutrients may further aid in encouraging fertility;

      Zinc - Foods rich in zinc contribute to normal fertility and reproduction.  Consuming foods that are a source of zinc (such as pumpkin seeds, shellfish, red meats, chickpeas, lentils and beans) may therefore increase your chances of conception.  

      Folic acid – A supplement of 400 micrograms per day is recommended both before you become pregnant and for the first 12 weeks as it prevents neural tube defects in the developing foetus.  The neural tube is involved in the correct development of the brain and the spine, which occurs in the first 3 to 4 weeks of pregnancy/conception.  It is therefore essential to consume folic acid prior to conception as many women are unaware they are pregnant at such early stages.  The natural form of folic acid is called folate and it can be found in green leafy vegetables such as spinach, asparagus, broccoli and brussels sprouts.  

      For Him:

      A healthy, balanced diet can also support male fertility.  The following foods can help to support a healthy reproductive system;

      Zinc is a key nutrient in male fertility as it contributes to normal fertility and reproduction. Zinc containing foods include pumpkin seeds, shellfish, red meats, chickpeas, lentils and beans.

      Selenium is an important nutrient when it comes to male fertility.  Not only is it beneficial for prostate health, selenium also contributes to normal spermatogenesis which is the process of formation of sperm cells in the male body.  Foods containing selenium include brazil nuts, tuna, sardines, pasta and chicken breast. 

      So stock up on all the above foods and get down business!


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