We care about the health and well-being of all our patients, staff, and community.Read the latest COVID-19 update
ORM Fertility
ORM Love Is Family
Sharing Healthy Genes
  • Patient Portal
  • For Providers
  • Countries
    • Australia
    • China
    • France
    • Germany
    • Israel
    • Italy
    • Japan
    • United Kingdom
    • New Zealand
    • Spain
  • About Us
    • Our Fertility Center
    • Our Embryology Lab
    • Our Providers
      • Dr. Bankowski
      • Dr. Barbieri
      • Dr. Hesla
      • Dr. Hurliman
      • Dr. Massie
      • Alexa Gilbert, CNM
      • Shannon Gwartney, MSN, WHNP-BC
      • Dr. Matteri
    • Scientific Papers & Publications
    • Press Room
    • ORM in The News
    • Careers
  • Locations
    • Downtown Portland
    • Bellevue
    • Southside Portland
    • Westside Portland
  • Fertility Care
    • Comprehensive Fertility Treatment
    • Evaluation
    • IUI – Intrauterine Insemination
    • IVC – INVOCELL
    • IVF Lite
    • IVF – In Vitro Fertilization
    • Egg Freezing
    • Fertility Preservation for Cancer
    • Genomics Program
    • Counseling
    • Integrative Medicine
      • Fertility Acupuncture
    • LGBTQ
  • Surrogacy
    • Surrogacy at ORM
    • Gestational and Traditional Surrogacy
    • Int. Legal Expert Videos
  • Donors
    • Become an Egg Donor
    • Meet Our Egg Donors
    • Egg Donor Database
    • Embryo Donation Program
    • Sperm Donors
  • Genomics
  • Success
    • Successful Outcomes
    • Our Families
    • Ratings & Reviews
  • Resources
    • Blog
    • Make a Payment
    • Financial
      • Fertility Insurance & Estimates
      • Fertility Financing
    • Forms
    • Fertility Medications
    • Learning Center
    • Glossary
    • Support Groups
    • Raising Awareness
    • Videos
    • Visit ORM
  • Events
    • Portland Fertility Seminar
    • Bellevue Fertility Seminar
    • Egg Freezing Webinar
    • Bend Fertility Seminar
    • Preconception Fertility Seminar
    • Egg Donor Chat
    • Egg Seeking Sperm Seminar
    • Donor Egg + Surrogacy Discussion
    • ORM Support Group
    • Surrogacy Webinar Series
  • Countries
    • Australia
    • China
    • France
    • Germany
    • Israel
    • Italy
    • Japan
    • United Kingdom
    • New Zealand
    • Spain

10 Tips to Improve Your Diet to Optimize Your Fertility

10 Tips to Improve Your Diet to Optimize Your Fertility
  • Posted On: April 23, 2018
  • Categories: Preconception
  • Tags: Diet | Fertility Optimization | Integrative medicine | National Infertility Awareness Week | NIAW

Dr. Carl Sgarlata

By Dr. Carl Sgarlata, ORM’s Integrative Medicine specialist.

Anyone can be challenged in having a family. Infertility does not discriminate- millions of Americans are affected regardless of their race, sexuality, religion or socioeconomic status.

I am often asked by patients, “what can I do to help become better prepared for pregnancy and improve my chances?” Diet – eating the right foods – can help improve the chances of a successful conception for both women and men.

In general terms, the Mediterranean diet that has been identified as the most “fertility friendly.” General guidelines include:

  • Eat a healthy, well-balanced diet
  • Remember portion control
  • Eat more whole foods
  • Aim for at least 5 servings fruits and vegetable daily
  • Hydrate with filtered water (~ ten 8-ounce cups per day)
  • Limit foods with sugars and simple starches.
  • Avoid processed foods/food products
  • Choose foods rich in monounsaturated fats – olive, canola, peanut, sesame and sunflower oils; avocados

Here are 10 tips for improving your diet to optimize your fertility.

  1. Fertility OptimizationNuts nutritionally dense food! Almonds: High in fiber, B vitamins, Vitamin C, and zinc. Walnuts: High in fiber, zinc, and magnesium. A vegetarian source of omega-3’s. May improve sperm function and quality. Brazil nuts contain selenium which may improve both egg and sperm quality. (I recommend 1-2 teaspoons daily.)
  2. Lentils: A plant-based source of protein, iron, zinc, and fiber. 1 cup of cooked lentils provides 90% of your daily folate requirements.
  3. Cinnamon: A favorable spice, cinnamon is an antioxidant, that may help lower blood sugar. (I recommend 1/2 -1 teaspoon daily.) Could be helpful in women with insulin resistance (PCOS) to regulate periods.
  4. Leafy Greens: Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in folate, Vitamin B6, and iron. (I recommend 1-2 cups daily.)
  5. Berries: contain natural antioxidants and anti-inflammatory phytonutrients, High in fiber, folate and vitamin C, Buy Organic! Berries can be eaten alone, placed in a smoothie or yogurt, or even added to a salad (I recommend 1 cup daily.)
  6. Quinoa: A gluten-free whole grain source of carbohydrate and protein. It is rich in folate and zinc. A serving size is 1/2 cup of cooked quinoa.
  7. Avocado: Avocados are nutrient dense with folate (folic acid), healthy monounsaturated fats, vitamin C, K, additional B vitamins, potassium, and other minerals and fiber. (serving size is typically 1/3 of a medium avocado)
  8. Carrots: Rich in beta-carotene, fiber, vitamin K, and potassium. The carotenoids in carrots have been demonstrated to improve sperm motility (movement). A single carrot daily meets the daily recommended Vitamin A requirement.
  9. Salmon: an excellent source of protein, omega-3’s fatty acids including DHA and Vitamin D. Consume 12 ounces a week
  10. Citrus fruit: A good source of vitamin C, potassium, calcium, and folate. (I recommend 1 serving daily.)

Want to learn more about improving your fertility? Register for our upcoming Preconception Seminar

Register Today

Related Articles

About Megan Armand

Categories

  • All
  • Egg Donation
  • Egg Freezing
  • Events & Announcements
  • Fertility
  • Infertility Causes
  • LGBTQ
  • ORM in the Media
  • Preconception
  • Surrogacy
  • Treatments

Contact ORM Fertility for more information today.

Connect With Us

 ORM Fertility

Providing world-class delivery of reproductive and genomic medicine
in the most caring environment, while remaining accessible to individuals and families
who want to become parents.


ORM Genetics

Recent Posts

December 3, 2020 | Amie Northagen Sex Selection for...

Since the first successful In Vitro Fertilization (IVF) live birth in 1978, the technology behind infertility treatment has helped millions of couples and individuals grow...

October 16, 2020 | Sarah Newsum Understanding Your...

Understanding Your Ovarian Reserve & The Egg Retrieval Process

May 1, 2020 | Sarah Newsum Non-emergency medical,...

Non-emergency medical, dental procedures resume in Oregon

Connect

  • Downtown Fertility Center
    808 SW 15th Ave
    Portland, Oregon 97205
  • Westside Fertility Center
    9555 SW Barnes Road, Suite 390
    Portland, OR USA 97225
  • Southside Fertility Center
    12115 SW 70th Ave, Suite 101
    Portland, Oregon 97223
  • Bellevue Fertility Center
    1370 116th Ave NE Suite 100
    Bellevue, Washington 98004
  • Phone: 877.567.4994 or
    503.274.4994
    Fax: 503.274.4946
  • [email protected]

Follow Us

Newsletter

© 2021 ORM Fertility, All Rights Reserved | Privacy Policy