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Are there any foods that can improve ovulation?

Including certain foods that are rich in vitamins and antioxidants in our diet can help us prevent fertility problems and even increase the possibility to conceive during in vitro fertilisation (IVF):

  • Fruit and vegetables: ideally, a rich diet of fruit and vegetable salads, particularly with lots of green, red or yellow colours, as they are richer in antioxidants. These include, among others: kale, red pepper and blueberries. The deeper the colour, the more nutrients. For their correct consumption, they must be washed carefully and prepared with a minimal amount of cooking, so that none of their vitamins are lost. Ideally, opt for those that are organically farmed to avoid pesticides.
  • Unrefined, whole grain carbohydrates such as whole wheat bread, oats or rye. The refining process destroys a large amount of nutrients and increase the levels of insulin in the blood. This causes irregular periods in people with disorders, such as polycystic ovary syndrome.
  • Foods rich in Iron: to avoid anaemia during pregnancy and postpartum; fish or shellfish, like oysters, mussels or sardines, or vegetables like asparagus, broad beans, beans and lentils.
  • Omega-3 fatty acids, above all docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA), are considered highly beneficial and we can mostly find them in fish. You should ideally have two doses a week (340g/week) so that the body has an adequate supply. It is advisable to opt for those fish that are low in mercury, like lobster, shrimp, canned light tuna, trout, haddock or salmon. Another option for vegetarians is to opt for flax seeds or supplements in capsules.
  • Incorporating evening primrose oil into your diet is also linked to fertility due to being rich in omega-6 and acting as hormone regulator during the menstrual cycle. Due to its capacity to improve circulation, it can be used in the event of impotence related to a lack of blood supply in a man’s reproductive organs.
  • Prenatal vitamin supplements that provide folic acid, iron, calcium and vitamin B complex may also be necessary and it is important to get advice from a medical specialist, since excess-induced hypervitaminosis is not advisable either.