The Mediterranean Diet for Fertility
17 June 2023
After decades of research, there is one dietary pattern that has been shown to not only improve your general physical and mental health, but enhance both male and female fertility too – The Mediterranean Diet.
Although it’s called the Mediterranean Diet, it’s not a ‘diet’ in the sense of how we normally think of a diet, with lots of rules and restrictions. It really is just a way of eating that was inspired by natives of countries that lived along the Mediterranean Sea, like Spain, Greece and Southern Italy.
There are slight variations, but the guidelines remain pretty consistent. The diet predominantly focuses on high intakes of vegetables, fruits, whole grains, legumes, fish, nuts, seeds and olive oil. Dairy, poultry, eggs and seafood are consumed moderately, while red meat and sweets are eaten only occasionally. This diet tends to be higher in fat than a typical ‘healthy’ western diet, but you’ll be eating ‘good’ fats such as fish, olive oil, nuts and seeds.
The Mediterranean Diet for Fertility
If you jump online and search for ‘best fertility diet’, you’ll probably see thousands of people touting the benefits of keto, paleo or gluten-free, but here at Ovitae, we’re all about the science. What we’ve found is that there just isn’t enough research to justify them. In fact, by following these other diets in the pursuit of ‘health’, you may actually be harming your fertility. On the other hand, the Mediterranean Diet has THE strongest research-based correlation to enhancing both male and female fertility.
So, why is the Mediterranean diet so good for your fertility goals? The fertility benefits are due to the combination of its high antioxidant load and its anti-inflammatory effects. Plus, the Mediterranean diet is a great way for you to reach a healthy body weight if that’s what you’re currently working towards.
Here are our 10 tips for following a Mediterranean Diet and improving your fertility
1. Choose whole grains
Unless you’re coeliac or have a gluten-sensitivity, please don’t omit whole grains. Despite what some wellness warriors may say, whole grains are incredibly healthy and contain many critical nutrients for fertility, as well as your general health. They’re full of fibre, protein, B vitamins, iron, folate and loads more.
If you’re a white bread, white rice, white pasta kind of gal or guy, try switching to wholemeal bread, whole grain pastas, brown rice and oats. If you’re feeling adventurous, why not give bulgur, faro or barley a try? Explore all the whole grain varieties and you’ll be sure to find a few that you’ll enjoy. We recommend aiming for 4 to 6 servings of whole grains each day.
2. Eat 6 or more serves of vegetables every day
Vegetables are great sources of fibre, vitamins, minerals and antioxidants, all of which are incredibly important for both male and female fertility. The general idea is that you want to include vegetables with every meal and ideally, they should take up half your plate. Ultimately, you want to include as many different types and colours as you can. As the saying goes, you want to “eat the rainbow” to ensure that you’re covering a variety of vegetables every day.
3. Eat 2 to 3 serves of fruit each day
Fruit is packed with antioxidants, vitamins, minerals and fibre, all of which are super important for fertility. All fruit is great, and the more fruit the better, but blueberries are particularly beneficial because they’re so high in antioxidants. But the same rule applies as it does with your vegetables, try and make sure that you’re eating a variety of different fruits each day.
4. Don’t forget beans & legumes
Fruit is packed with antioxidants, vitamins, minerals and fibre, all of which are super important for fertility. All fruit is great, and the more fruit the better, but blueberries are particularly beneficial because they’re so high in antioxidants. But the same rule applies as it does with your vegetables, try and make sure that you’re eating a variety of different fruits each day.
5. Add more healthy fats
Extra virgin olive oil (EVOO) is a staple in the Mediterranean Diet and is used in every meal. It’s incredibly high in healthy monounsaturated fatty acids, and contains loads of antioxidants which are essential for reducing inflammation and improving egg and sperm health. (Fun fact – Cooking your vegetables in EVOO also allows your body to absorb more of their nutrients!) Aim for two to three tablespoons per day. And even though EVOO is the main source of fat in a Mediterranean Diet, avocados, oily fish and nuts and seeds are also incredible sources of healthy fats.
6. Eat nuts & seeds every day
Nuts and seeds are another healthy staple in the Mediterranean diet and are also one of our top three foods for improving fertility. They’re an amazing source of plant protein, high in healthy fats, and contain lots of great vitamins and minerals that are crucial for healthy fertility, for both men and women. We recommend eating 1 to 2 handfuls of nuts and seeds each day.
7. Eat fish or seafood at least 3 times a week
Seafood and fish are a really big part of a Mediterranean Diet. They’re a great source of protein, but the main reason they have such great health benefits is that they contain omega 3 fatty acids (‘good’ fats). Omega-3s contain anti-inflammatory and antioxidant properties. They’re not only great for our general health, as well as chronic disease prevention, Omega 3s have been found to support optimal sperm health, the health and development of our eggs and play an important role in fertilisation. For fertility, we recommend three serves of low-mercury fish or seafood each week.
8. Reduce your red meat intake
Red meat is a great source of protein, vitamins and minerals, and zinc in particular, which is important for fertility. However, high intakes of red meat have been found to reduce sperm concentration and count, as well affecting implantation. So while this might be a difficult one for those of you who are die-hard meat lovers, you should be trying your best to reduce your red meat intake to no more than two or three serves of ‘lean’ red meat each week, which will work wonders with decreasing your saturated fat intake and boosting your fertility.
9. Eat diary occasionally, and choose full-fat options
Dairy isn’t a huge component of the Mediterranean Diet, but it’s still consumed daily, albeit in low to moderate amounts. When it comes to the research on dairy and male fertility, it’s believed low-fat options are better for sperm health; in terms of female fertility, full-fat is best. Full-fat milk is rich in micronutrients and contains special compounds that play a key role in the growth and development of our eggs, as well as all stages through pregnancy.
10. Add herbs & spices for extra flavour
Adding herbs and spices to your meals not only adds extra flavour, but provides you with loads of vitamins, minerals and antioxidants. Think garlic, chilli, oregano, rosemary, parsley… there are so many options. And dried or fresh, it doesn’t matter. Feel free to go to town, have fun and experiment.
It’s not just ‘what’ you eat, but ‘how’ you eat it
Following a Mediterranean Diet isn’t just about what foods are eaten, but also about how they’re eaten. Cooking at home is encouraged and ideally, meals should be shared with friends or family. Meals and snacks should be eaten ‘mindfully’, which really just means eating without distractions (like in front of the tv or at your desk). The main idea is that by eating slowly, you can allow for better digestion, have a greater appreciation for taste and flavour, as well as reducing the chances of overeating.
And don’t forget to grab your bottle of Ovitae !
Until next time,
The team at Ovitae xo
* This article is intended for general purposes only. Please see your doctor for individualised advice.
