Fueling Your Fertility - Vegetarian Eating for Fertility

Kristy Wiseman - APD

Are you embracing a vegetarian lifestyle while also embarking on the exciting journey of trying to conceive? If this is you, read on as there are a few essential nutrients that deserve your attention!

Vegetarian diets are increasing in popularity, often driven by a desire to improve personal health and/or for environmental sustainability. They can be a healthy way of eating, however, when it comes to fertility and pregnancy, there are specific nutrients you need to be mindful of.

Vegetarian diets, characterised by the exclusion of meat and sometimes other animal products, are often abundant in nutrient dense plant foods. The fruits, vegetables, whole grains, legumes, nuts and seeds that form the foundation of vegetarian diets, provide a rich array of vitamins, minerals, fibre and antioxidants - all of which are great for fertility. However, with this pattern of eating there are certain nutrients which may be missing completely, certain nutrients that may not be provided in sufficient enough quantities to support fertility and pregnancy, and certain nutrients that may not be as well absorbed from plant sources.

Let’s have a closer look at a few of these…

Iron

Iron is crucial for fertility and pregnancy as it supports healthy blood flow. While plant based iron sources (non-haeme) like beans, lentils, spinach and fortified cereals are fantastic, it’s not as readily absorbed by the body when compared to iron from animal foods (haeme). This is where Vitamin C swoops in to save the day, enhancing iron absorption and ensuring you get the most out of your plant-powered meals.

Vitamin B12

This little powerhouse is essential for both male and female fertility, playing a starring role in sperm and egg quality, embryo development and implantation. Vitamin B12 is found predominantly in animal products such as meat, seafood, dairy and eggs. However, the concentration of Vitamin B12 in dairy and eggs is much lower than in meat so even women including these foods as part of their vegetarian eating pattern can have low Vitamin B12 levels. So, if you’re trying to conceive on a vegetarian diet, a quick check in with your GP to assess your Vitamin B12 levels might be a smart move.

Omega 3 Fatty Acids

I’m sure you’ve heard how important Omega 3’s are for reproductive health (especially egg and sperm quality, and embryo implantation) and foetal brain development. Fatty fish like salmon, mackerel and sardines are one of the best sources, however, they can also be sourced from plant foods such as chia seeds, flaxseeds, walnuts and algae based supplements. If you’re following a vegetarian diet, include these plant based sources of Omega 3’s daily to make sure you’re getting enough.

Choline

Choline is an essential nutrient, crucial for foetal brain and spinal cord development. Choline is found in high quantities in eggs and meat, and it’s also found in plant based foods such as lentils, tofu, nuts and seeds, but in a much lower amount. This means that you need to eat a lot more of these foods to meet your Choline requirements. If you are following a vegetarian diet and trying to conceive, make sure you’re getting enough of this important nutrient.

Of course, these nutrients are just the tip of the iceberg. When following a vegetarian diet, variety is key. Make sure you load up on a rainbow of fruits and vegetables, wholegrains, legumes, nuts, and seeds to ensure you’re covering all your bases. And, for personalised guidance on optimising your fertility friendly diet, book a consult below to chat to a fertility dietitian. With a little extra attention to your nutrition, you’ll be well equipped to give your baby the healthiest start possible.

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