Every May 28, Nutrition Day is celebrated—a key date to reflect on the relationship between the food we eat and our health. Although we often associate nutrition with weight, energy, or the prevention of chronic diseases, we rarely talk about its fundamental role in fertility.
In this blog post, we’ll explain how proper nutrition can improve your chances of achieving pregnancy, why at Ingenes we consider this aspect an essential part of every treatment, and what changes can make a difference when you’re trying to have a baby.
Fertility doesn’t depend solely on the reproductive system. In fact, the ability to conceive is influenced by many other factors, including diet.
The nutrients we consume directly affect hormonal function, the quality of eggs and sperm, uterine health, and metabolic balance. That’s why a poor diet can contribute to issues like polycystic ovary syndrome (PCOS), premature ovarian failure, hormonal imbalances, and ovulation disorders.
In men, poor nutrition also impacts sperm quality, affecting motility, concentration, and morphology.
It’s not only important during pregnancy. Folic acid contributes to egg maturation and helps prevent neural tube defects in the baby. It also improves sperm quality.
Sources: spinach, lentils, broccoli, avocado, fortified cereals.
In men, zinc is essential for sperm production. In women, it helps regulate the menstrual cycle and maintain hormone levels.
Sources: lean meats, seafood, pumpkin seeds, nuts.
Helps reduce inflammation, improves uterine health, and supports ovulation. In men, it enhances sperm motility.
Sources: fatty fish (salmon, sardines), nuts, flaxseed.
An iron deficiency can alter ovulation. It’s crucial during pregnancy to prevent anemia.
Sources: red meat, legumes, spinach, whole grains.
They help protect eggs and sperm from oxidative stress, a factor that deteriorates reproductive quality.
Sources: citrus fruits, berries, peppers, almonds, sunflower seeds.
A diet high in sugar, saturated fats, processed foods, or low in essential nutrients can have multiple negative effects:
At Ingenes, we evaluate each of these factors before starting any treatment.
There is no one-size-fits-all diet, but there are nutritional recommendations adapted to the goal of conceiving. In patients undergoing in vitro fertilization (IVF), for example, diet can:
Our specialists recommend, as a base, an approach similar to the Mediterranean diet: rich in fruits, vegetables, lean proteins, whole grains, and healthy fats.
In women with polycystic ovary syndrome, insulin resistance, hypothyroidism, or endometriosis, diet must be even more carefully controlled.
It’s recommended to avoid glucose spikes, reduce refined carbohydrates, and prioritize low-glycemic index foods.
Anti-inflammatory foods like fish, turmeric, ginger, and leafy greens can help manage symptoms.
Iodine, selenium, and vitamin D are key. Foods that interfere with thyroid function should be avoided unless well cooked (like soy or excessive broccoli).
Forty percent of infertility cases involve male factors. A man’s diet matters too—especially if he’s going to be part of an IVF or artificial insemination treatment.
A balanced diet improves:
Avoiding alcohol, tobacco, processed meats, and fried foods is a basic step. In contrast, a diet rich in antioxidants can protect genetic material.
At Ingenes, we understand that nutrition is part of the fertility treatment—not an external factor. That’s why:
May 28 is a reminder that nutrition affects much more than what we see in the mirror. It can be the difference between a successful treatment and a frustrating one. It can be the first step to achieving a healthy pregnancy.
Taking care of your nutrition doesn’t mean going on a diet—it means nourishing your body with the nutrients it needs to be ready… and fertile.
At Ingenes, we celebrate Nutrition Day by recognizing the power that food has over our bodies, our hormones, and our dreams.
If you’re trying to have a baby, scheduling an appointment with our specialists is the first step toward finding the right plan for you. Science and nutrition are on your side. And at Ingenes, so are we.
