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A proverb goes that you are made of what you eat. This saying perfectly goes with the every stage of your life .And the most important duration of your life is that when you start family planning. Eating well balanced meals is an investment in your body, your fertility, and your baby. It is important for you to start preparing for a healthy pregnancy before you actually con­ceive to ensure both healthy fetal development and to minimize or prevent pregnancy complications.

Let’s have a sharp look at the healthy balanced diet given below:


There are no magical nutrients that will get you pregnant. If there were, we would be the first in line to market the pills! Any fertility diet is first off grounded in sound nutri­tional eating for overall good health. A healthy diet will impact the fertility of both you and your partner. With that said, there are some key nutrients that directly affect fertility in women:

  1. ZINC: Zinc directly have impacts if women fertility. Accordingly, men and women should keep the dietary allowance of 15 mg of zinc daily as part of their regular food intake.
  • Getting zinc naturally can be done by eating vegetables, eggs, whole grains, nuts, sunflower seeds, watermelon and dried fruit.
  • You can also find zinc in onions, beetroot, peas and beans.

2. VITAMIN B6: Vitamin B6 helps your fertility by contributing to the production of female sex hormones and by regulating both estrogen and progesterone. B6 increases your chances of conception and decreases your chances of miscarriage.

  • Getting B6 naturally can be done so by eating eggs, salmon, peanuts, bananas, soy beans, and sunflower seeds.
  • Prenatal vitamins will also contain B6 as part of the supplement and are a great way to ensure that you have this essential fertility and baby wellness nutrient.
  1. VITAMIN C: Vitamin C is a fertility nutrient because it helps in triggering ovula­tion.
  • It also helps in sperm count for men, so it plays a key role for both men and women.
  • Vitamin C can be consumed through vegetables and fruits in particu­lar: strawberries, oranges, kiwi, mangoes, and blueberries.
  1. VITAMIN E: Vitamin E is another fertility nutrient for both men and women. It enhances hormone function in women.
  • Vitamin E can be obtained naturally through oily fish, green leafy vegetables, broccoli, nuts, egg yolk, whole grains and unrefined oils.



Fertility is not just a woman’s thing. More and more research is showing that healthy fertility is related to the health of both the man and the woman. Eating well balanced meals is the starting place. Here are some key nutrients he wants to make sure he is get­ting.

  1. ZINC: Zinc is an important nutrient that contributes to the production of semen and testosterone in men. It impacts both the quality and production of sperm.
  2. VITAMIN C: Vitamin C helps prevent sperm from clumping together and im­proves sperm count.
  3. VITAMIN E: Vitamin E also increases sperm quality—especially when combined with selenium.
  4. OMEGA 3 FATTY ACIDS: Omega 3s enhances sperm quality and viability.

All of these nutrients have been tied to healthy sperm production and function. Men should make sure that they are getting their recommended daily doses.

So, take healthy food before it’s too late and ensure your healthy fertility. And don’t forget to enjoy your life with what you already have.