Which Foods To Eat To Boost Fertility When You’re Vegan?

by Jessica Amey May 23, 2017

~ Thanks to Noémi from CoParents for writing this article ~

What you eat, even before being pregnant, matters when it comes to your future baby. When
you are trying to conceive, whether this is to become pregnant with a sperm donor, your
partner or a co-parent, maintaining a varied and balanced diet is essential to ensure that you
have all the right nutrients and vitamins you need for your baby to grow in good health.

Additionally, not only will your diet contribute to the good development of your future baby,
this can also play a part in boosting your fertility and therefore getting pregnant. If you are
trying to conceive, here are the foods you should include in your diet when you are vegan.

How to have a healthy diet when you are vegan and trying to conceive..

Regardless of whether you are vegan, or not, eating a balanced diet is essential,
especially when you are trying to become pregnant. You need to be as healthy as you can be
in order to welcome your little baby to your belly!

A healthy diet is based on simple rules:

– Drink enough water (at least 6-8 glasses of fluid a day).

– Eat foods from the five main food groups every day: dairy alternatives such as soya or almond milk; fruits and vegetables; starchy cereal and grain products; beans,

pulses, and other high protein foods; and unsaturated fats and oils.

– Opt for organic, fresh and homemade food rather than industrial and pre-packed

products from the supermarket.

What should I eat to boost my fertility?

Proteins

You need proteins to stay in good shape. Lots of proteins. Proteins can be found in green peas, beans, seeds, quinoa, nuts, tofu, and edamame. You can also order bags of vegan protein powder to add to smoothies or baked goods.

Folic acid

Folic acid is essential for your future baby to grow healthily. You can get it from leafy green

vegetables, pulses (for instance, peas, chickpeas, kidney beans, lentils, and soya products such

as tofu), wholegrain bread and cereals, nuts, and fruits.

Vitamin B12

Vitamin B12 is a very important thing to include in your diet to ensure that you have a healthy

pregnancy. However, this vitamin is mostly found in meat and therefore it’s recommended for

vegetarians and vegans to take a vitamin B12 supplement. You can buy this in a spray which is more easily absorbed. On top of supplements you can also opt for fortified food, for instance, fortified breakfast cereals and soya drinks, and yeast extract, such as Marmite or nutritional yeast.

Zinc

Studies have discovered that zinc helps with egg production and is good for the immune

system. Foods rich in zinc include seeds (pumpkin, sesame), nuts (pine, pecans, cashew nuts),

almonds, dark chocolate, peas, seaweed, lentils, and oatmeal.

Vitamin D

It’s very common for vegetarians and vegans to suffer from a vitamin D deficiency, especially

during winter. Although this vitamin is found in sunlight, you can also get your daily vitamin D requirement

by eating foods fortified with vitamin D (breakfast cereals and fat spreads). If needed, you can consider taking supplements.

Calcium

Calcium is essential for your bones, as well as for your baby’s development. When you are vegan you can find it in pulses, some fresh fruits, dried fruits, sesame seeds, calcium-set tofu, and calcium-fortified soy, rice, and oat milk.

Iron

Iron is vital for transporting oxygen via red blood cells around the body. An iron deficiency

can cause anaemia. As a result, your organs aren’t getting what they need and, therefore, you

feel tired. Iron can be found in pulses, dark green vegetables, wholemeal bread, fortified

breakfast cereals and dried fruits, such as apricots.

Healthy fats

Good fats, and especially foods rich in omega-3 fatty acids, play an important role in boosting

your fertility. These healthy fats are also beneficial for your heart and immune system. Foods

that contain omega-3 are nuts, seeds, spinach, vegetable oils (olive, coconut,

walnut), and avocado.

Jessica Amey

Jess is an award winning blogger with a passion for crafting. She loves peppermint tea, cake, crochet, charity shops and all things vintage.

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