What to Eat Before an Insemination?

Incorporating a healthy and balanced diet into your daily routine is essential to improving your overall health and, consequently, increasing the chances of success in artificial insemination.

We recommend including antioxidant-rich foods and essential nutrients that promote fertility and reduce inflammation in the body:

• Fresh vegetables and fruits: Prioritize those rich in folic acid, iron, and antioxidants. Including fresh salads (especially green, red, and yellow ones) in your diet enhances antioxidant intake.
• Unrefined whole carbohydrates: Avoid refined products as they may contribute to irregular menstruation, particularly in women with conditions such as polycystic ovary syndrome.
• Iron-rich foods: They help prevent anemia during pregnancy and postpartum. Some of the recommended options are:
• Fish and seafood: Cockles, mussels, and sardines.
• Vegetables: Asparagus, broad beans, fava beans, and lentils.
• Lean red meat.
• Omega-3 fats: Especially docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and docosapentaenoic acid (DPA). It is recommended to consume at least two servings per week (340g/week). It is advisable to eat small fatty fish, such as sardines and mackerel, to avoid mercury. Other foods rich in Omega-3 include flaxseeds, chia seeds, walnuts, and seaweed.
• Healthy fats: Avocados, nuts, seeds, extra virgin olive oil, and evening primrose oil are foods rich in healthy fats.
• Whole or semi-skimmed dairy products: As a source for calcium and vitamin D.
• Use of supplements: Incorporating nutritional supplements such as folic acid, vitamin D, iron, calcium, Omega-3, or B vitamins may be beneficial before undergoing artificial insemination treatment.

Foods containing saturated and trans fats and added sugars, such as industrial pastries and soft drinks, should be avoided. Additionally, caffeine intake should be limited. Studies have shown that alcohol and tobacco reduce the quality of eggs and sperm, therefore, they should be completely eliminated from your daily routine.

Here are two samples of a daily menu incorporating foods beneficial for artificial insemination treatment:

Sample daily menu #1:

• Breakfast: Whole grain toast with avocado and egg. A smoothie with berries and chia seeds.
• Mid-morning snack: Plain yogurt with walnuts and a piece of fruit.
• Lunch: Lentils with spinach and carrots. Tomato and arugula salad with extra virgin olive oil.
• Afternoon snack: A handful of almonds and an apple.
• Dinner: Grilled salmon with broccoli and quinoa.

Sample daily menu #2 (vegetarian option):

• Breakfast: Whole grain toast with almond butter and banana slices. A smoothie with berries and chia seeds.
• Mid-morning snack: Plain or soy yogurt with walnuts and a piece of fruit.
• Lunch: Chickpea and quinoa salad with spinach, red pepper, avocado, shredded carrot, extra virgin olive oil, and lemon.
• Afternoon snack: A handful of almonds and an apple.
• Dinner: Spinach and mushroom omelet with broccoli and quinoa.