Is fruit good for fertility?
Fruit is rich in fibre, vitamins and minerals… but you may have also read that fruit ‘has too much sugar’ or that you shouldn’t have fruit all the time. Confused? If you’re looking to conceive, does fruit help or hinder your fertility? Let’s cut through the myths.
Healthy preconception nutrition patterns have been proven time and again to improve the fertility and chances of conceiving a healthy baby in both males and females of reproductive age. Further, adopting a healthy and balanced diet can also support you through pregnancy, lowering the risk of birth defects and adverse birth outcomes. So if we acknowledge the importance of dietary choices in supporting fertility, the question becomes: which foods should you eat or avoid to optimise your fertility?
One food (or food group) which doesn’t get enough attention for its place in a fertility-optimising diet is FRUIT!
“Fruit has too much sugar”
“Fruit has a lot of carbs, be careful”
“Don’t eat too much fruit”
Have you ever read these sorts of ‘tips’ or perhaps had these thoughts when you go to grab a piece of fruit?
Thankfully, these sorts of tips can go right into the bin, and you should definitely be including fruit regularly in your fertility diet! Let’s take a look at all the incredible reasons why fruit is absolutely on the menu.
Fruit is an essential part of the fertility-boosting Mediterranean diet
The Mediterranean diet has been shown to be one of the best eating patterns to optimise fertility, as well as general health and wellbeing. This dietary pattern, which is really more of a lifestyle than a ‘diet’, emphasises eating an abundance of healthy fats (particularly olive oil), vegetables and fruit, nuts and seeds, legumes and fish, with a moderate intake of dairy and a small amount of red meat.
Fruit is a key component of the Mediterranean diet. It encourages consumption of fruit daily, due to its protective antioxidant effects on the body. In fact, people generally eat 2 servings of fruit every day day as part of this pattern! Fruit is a major part of this way of eating, as it can protect against chronic disease and health conditions, as well as reducing inflammation, supporting weight management and satiety, and optimising general physical and mental health.
If we look at the fertility of those who adopt a Mediterranean diet, versus those who eat a more ‘western-style’ diet, the comparison speaks for itself. Those eating more Mediterranean-style had higher rates of fertility in women, and improved semen parameters in men. The Mediterranean diet has also been shown to create favourable changes in insulin resistance and metabolic conditions and reduce the risk of obesity, all of which have a significant impact on both male and female fertility. Studies have found this dietary pattern increases chances of successful fertilisation, and supports assisted reproduction like IVF too.
It’s clear that this dietary pattern is supportive of fertility, helping to reduce inflammation, disease risk, obesity and insulin resistance and optimise general health. And, given fruit’s crucial role within this eating style, it follows that fruit is incredibly beneficial for optimising fertility.
Fruit is rich in fertility friendly antioxidants
Another reason why fruit is so beneficial for fertility is that it contains an abundance of antioxidants and phytonutrients, which have been found to greatly improve fertility in both men and women. A study found that women who ate high quantities of fruit had a significantly lower chance of infertility and fertility complications, largely due to their consumption of these health-promoting compounds.
Antioxidants protect your body’s cells from damage by free radicals and pollutants, with this applying to egg and sperm cells too. Studies have shown antioxidants can prevent damage from oxidative stress and support the development of high-quality eggs and sperm. Antioxidants also help to protect against disease, and have been shown to reduce symptoms of depression and support general mood and wellbeing.
By supporting egg quality and enhancing sperm parameters, these compounds give a couple a greater chance of healthy conception. It’s useful to note that each different colour of fruit contains a different makeup of antioxidant species, so the more different colours you can cram onto your plate, the better - because you’re feeding your body more and more varieties of fertility-protecting compounds!
Fruits like dark-coloured berries are particularly rich sources of antioxidants, with the vibrance and darkness of colour usually corresponding to the fruit’s antioxidant content. Here are a few antioxidants which are important for optimising fertility:
Vitamin A, often found in orange fruits including mango, orange and papaya
Vitamin C, found in berries, oranges, kiwi fruit, lemon and grapefruit
Vitamin E, contained in avocado, mango and kiwi fruit
Carotenoids, found in watermelon, rockmelon and pink grapefruit
Phenols, contained in berries and pomegranate.
Fruit consumption is protective and can reduce risk of miscarriage
Females who consume higher amounts of fruit have been shown to fall pregnant faster, experience higher rates of fertility and pregnancy, and experience fewer birth complications and reduced risk of miscarriage, when compared against women who ate less fruit. The same study found fruit had a protective effect on both male and female fertility - more so even than leafy green vegetables or oily fish! The antioxidant and polyphenol compounds contained in fruit were associated with these benefits for fertility.
Some more fast facts:
a higher intake of fruit was associated with increased sperm motility and semen quality in men;
women who ate fruit less than 1-3 times per month were 29% more likely to experience infertility, compared to women who consumed fruit more than 3 times daily;
women who ate more fruit took less time to fall pregnant than those who ate it less frequently, conceiving around 19% faster than women eating the least fruit.
Regular fruit consumption has also been associated with a reduced risk of pregnancy loss. One study observed that eating 2 pieces of fruit per day reduced miscarriage risk by around 50%, with those who ate the most fruit (and vegetables too) experiencing the greatest benefit. While the study did not determine that fruit was the only mechanism for lowering the risk (the study wasn’t set up this way) it was suggested that the antioxidants in fruit are key in protecting egg and sperm cells from oxidative damage and they also protect the genetic material inside egg and sperm cells. This means less risk of genetic defects, pregnancy loss and birth complications.
Additionally, fruit contains critical nutrients for creating genetic material, including the pregnancy essential folate. So, by including more fruit in your diet, you’re providing your body with the nutrients and antioxidants it needs to reduce your risk of fertility complications, loss and birth defects.
Finally, just a quick note that these results applied for couples undergoing IVF too, with women who ate more fruit experiencing a greater chance of ongoing pregnancy and reduced miscarriage risk after undergoing fertility treatment.
Fruit does NOT have ‘too much sugar’ (or carbs)
Fruit is an incredible, natural package of fibre, hydration, vitamins and minerals. There is sugar/carbohydrates in fruit - just like there is in vegetables! However, these naturally occurring sugars are bound up with the fibre, water and micronutrients that improve your health and fertility. This is completely different to consuming foods with ‘added sugars’ such as sweets, cake, ice cream etc.
Fertility boosting dietary patterns like the Mediterranean diet include around 2 to 3 serves of fruit per day. It’s time to lose the fear about eating fruit!
What’s the best fruit for fertility?
Now you’re convinced that fruit is an absolute essential, which fruit is the best of them all for optimising your fertility?
This question is like searching for a needle in a haystack - the truth is, they all have beneficial effects on your fertility!
As mentioned earlier, each different colour you see in your fruits is essentially a different variety of antioxidant, and each colour offers unique benefits to your health and fertility. The first (and most important step) is to eat a variety of fruit, and eat it regularly. Choose fruit that you like to eat so you’re more likely to eat it.
That said, if you’re searching for inspiration there are a few hero players which you might want to add to your fertility diet.
Citrus fruits. Oranges, grapefruit and other citrus fruits are amongst the richest sources of vitamin C, and also contain plenty of folate, some calcium and potassium. Folate in particular plays a crucial role in regulating ovulation and creating a healthy environment for eggs, as well as preventing neural tube defects in the early weeks of pregnancy. You’re giving your body a dose of essential fertility-optimising nutrients and protecting your egg and sperm quality too.
Berries are a natural mention, their dark red and purple colours make them one of the most antioxidant-rich fruits available. They’re packed with anti-inflammatory compounds called phytonutrients, which have been shown to support male and female fertility. Again, they have plenty of folate and vitamin C, plus they’re loaded with fibre to help regulate blood glucose and prevent insulin resistance.
Pomegranate. Something a little different! This fruit contains an abundance of antioxidant, anti-inflammatory polyphenols which can help reduce inflammation and associated chronic diseases which can impair fertility. Pomegranates also contain fibre, vitamin B6, magnesium and potassium, and are a great source of folate meaning they provide energy and can help to reduce the risk of birth defects. They’re a powerful health- and fertility-optimising fruit. Try adding pomegranate seeds to your salad or breakfast bowl.
So there you have it, all the evidence demonstrating fruit is a crucial inclusion in any fertility-boosting dietary pattern!
Remember, the more variety in fruit you include, the better. Aim to eat at least 2 servings of fruit per day to both protect your fertility and chances of a healthy pregnancy, and enhance your chances of falling pregnant successfully and quickly.
For more actionable, practical and effective strategies to optimise your fertility and chances of conceiving a healthy baby, book your fertility nutrition consultation with me today!