Twins are a rare occurrence, occurring in 1-2 per 1,000 births. There are several factors that influence whether or not you will have twins, and your diet may play a small role.
Many websites recommend eating lots of protein and dairy to increase your fertility and chances of twins. While these may be good components of a fertility diet, they do not necessarily mean more protein and dairy.
Research has found that women who eat more vegetables and fruits have higher levels of certain hormones that promote ovulation. This could help you get pregnant faster and increase your chances of having twins.
Your diet directly influences your hormone levels, which in turn influence your chance of getting pregnant and staying pregnant. Because of this, you should be aware of what foods improve fertility. This article will discuss ways to enhance your fertility by altering your diet.
Foods high in omega-3s
Omega-3s are a type of fat found in fish and fish oil. As mentioned earlier, seafood is a great source of zinc and magnesium, which are important fertility minerals.
However, only about half of the average person’s need for these minerals is achieved through diet. Therefore, you must supplement with the rest through other sources.
Omega-3s may help improve fertility in several ways. They may make up for nutritional shortages by improving blood flow to the reproductive organs and enhancing sperm quality. They may also reduce inflammation in the body, which can hinder fertility.
You can eat foods rich in omega-3s or supplement with them. Both options are helpful in increasing your intake of this nutrient. But if you do not like the taste of fish or do not consume it, there are other sources to find omega-3s. Seeds and nuts such as flaxseeds, walnuts, and chufu nuts contain them.
Avocados
Avocados are a wonderful food that can aid in fertility. They are rich in vitamins, minerals, and fatty acids that are essential for reproductive health.
Avocados contain vitamin B6, which plays a role in reproductive function. Vitamin B6 is involved in the production of sex hormones and regulation of hormone receptor sites on cells.
It also helps to regulate menstrual cycle changes due to estrogen levels. Avocados also contain folate, or vitamin B9, which is important for cell division and therefore fertility.
How to Use It: Try having an avocado toast or a guacamole today! An easy way to monitor how many avocados you are eating is to use 1 avocado per 100 calories you consume.
Walnuts
Recent research shows that walnuts may help improve fertility in women and motility in men. Although this food does not directly affect the number of follicles or sperm, it may improve other aspects of fertility.
Walnuts are a great source of omega-3 fats and antioxidant compounds. These help protect your fertility by improving ovulation and male sperm quality.
How to use: Add some walnuts to your oatmeal or salad for a healthy dose of this fertility-boosting food. Or you can grab a handful as a snack. There is no need to soak them in water before eating, however – they are dry foods.
Note: If you find it hard to keep weight on, try adding walnuts to your meals for a bit of a boost! Just make sure to measure out enough for the whole group first.
Pumpkin seeds
While most people love to snack on pumpkin pie or drink from a glass of milk after eating a piece of pumpkin pie, you can also add some pumpkin seed to your plate.
Pumpkin seeds are an excellent source of zinc, which is another mineral that aids in fertility. Men and women must have adequate zinc in their diets to maintain normal sperm or egg development.
In fact, researchers estimate that as much as 30% of couples experiencing infertility may have a problem with inadequate zinc intake.
That is why it is important to not only eat foods rich in estrogen, but also include foods high in zinc to improve your chances of conception.
Sunflower seeds
Sunflower seeds make a great snack, but they also provide important nutrients for fertility. Specifically, sunflower seeds are a good source of zinc.
Zinc is an essential mineral that plays a role in fertility. Men and women must balance their levels of zinc to maintain optimal fertility.
Women with low fertility may have lower levels of zinc in her body, according to Harvard Medical School. Studies have also linked low zinc levels to problems with ovulation.
In fact, one study found that women who consumed more than 7 mg of zinc per day had twice the chance of normal ovulation than women who consumed less than 7 mg per day. (1)
However, you should not over-consume zinc due to its potential negative effects. Men and women should both aim for 8 mg per day or less, according to Harvard Medical School.
Sweet potatoes
Sweet potatoes are an excellent food to include in your fertility diet. They are rich in vitamins A and C, and a moderate source of beta carotene.
Beta carotene is converted into vitamin A in your body. Vitamin A is important for normal reproductive function, including normal sperm and egg development and functioning hormone production.
Sweet potatoes are also a good source of other nutrients, including iron, calcium, and B vitamins.
You should include these in your diet anyway, as women often need more of these nutrients than men do. However, you should not take extra vitamin A while pregnant or trying to get pregnant because it may be harmful.
Therefore, it is best to eat sweet potatoes that are low in vitamin A instead of consuming none at all. This way you get the benefits without the risk.
Broccoli
Broccoli is one of the most well-known fertility foods. It is also full of vitamins and minerals that help your body both internally and externally.
Broccoli contains folic acid, zinc, and vitamin B6, all of which are essential for female reproductive health. Folic acid is particularly important as it helps to develop the fetal neural tube, which becomes the baby’s spinal column and brain stem.
Zinc aids in menstrual function while vitamin B6 helps with hormone production. Both are important in fertility and pregnancy!
You can eat broccoli in a variety of ways. My personal favorite is making a vegetable soup with it as the primary vegetable. You can also add it to pasta or an omelet for a breakfast treat.
Red or yellow bell peppers
If you are trying to get pregnant with twins, you should include red or yellow bell peppers in your diet. These fertility-boosting foods contain carotenoids, specifically beta-carotene.
Carotenoids are plant pigments that function as antioxidants. Like vitamins C and E, carotenoids play a role in defense against oxidative stress.
Oxidative stress refers to harmful compounds called free radicals. These are byproducts of the body’s normal functioning, but can be alleviated with the right nutrition.
Carotenoids can be converted into vitamin A, and there is some evidence that women who consume higher levels of this vitamin are more likely to conceive than those who do not eat much of it. Vitamin A may improve fertility by improving egg quality and menstrual cycles.
