When you and your partner are ready to have a child, nutrition for both of you plays an important role. Fertility depends on a variety of factors, including the vitamins and minerals you eat. Your physician may recommend supplements to improve your chances of conceiving, but there are also a number of foods you can include in your diet to help increase fertility.
Spinach
Including more spinach in your diet improves fertility naturally. One half cup serving of cooked spinach provides 20 percent of the daily recommended intake of iron, according to the Fruits & Veggies Matter website. This nutrient plays a vital role in female fertility. Research published in the November 2006 issue of the journal "Obstetrics and Gynecology" notes a correlation between increased iron intake and a decrease in infertility due to ovulation problems. Spinach is high in folic acid, a compound women need to take before and during pregnancy to ward off birth defects of the spine, as reported by the March of Dimes website. Folic acid may improve sperm quality. A study in the August 2009 "Fertility and Sterility" journal indicates that folic acid increases ejaculate volume and also benefits the stability of DNA in sperm.
Pumpkin Seeds
Consider eating more pumpkin seeds to improve your fertility. These seeds contains high levels of zinc -- 2.17 mg per 1-oz. serving, according to the Health Alternatives 2000 website. The website notes that women need 12 mg of zinc per day and men should get 15 mg of zinc on a daily basis. Men should eat pumpkin seeds to improve chances of pregnancy in their partners. Research published in the June 2010 issue of "Reproductive Biomedicine Online" indicates that antioxidant minerals like zinc improve sperm quality and fertility. More research is needed to determine zinc's true effectiveness for this purpose. The Baby Zone website also notes that zinc may increase sperm and testosterone production. The website also reports that zinc in pumpkin seeds plays a role in ovulation in women as well, which can impact fertility. The American Pregnancy Association warns, however, that too much zinc for you and your partner may decrease fertility.
Beans
Eating meat can be a part of a healthy diet, but to impact your fertility, getting your protein from plant-based sources such as beans may provide more benefits. The University of Louisville Women's Healthcare website recommends that you set a nutritional goal of 70 g to 80 g of protein per day for optimal fertility, focusing most on plant sources. A 1 cup serving of fava beans provides you with 12.92 g of protein, and a 1 cup serving of kidney beans offers 15.35 g, according to Diet Bites. In addition, beans serve as a rich source of iron that promotes fertility in women. The Acubalance Wellness Centre recommends adding beans to soups, salads and dips to meet your daily protein needs.
