Avocado Benefits for Female Fertility

Avocados have seen a surge in popularity in recent years, with Americans now consuming more than 2.7 billion pounds of avocados each year (that’s a lot of avocado toast!). The increase in popularity is largely attributed to more widespread knowledge of avocados’ health benefits, but did you know they’re also good for your reproductive health? 

Avocados Help You Stay Lean

If you’re overweight, one of the best ways to boost your fertility is by losing weight. Maintaining a healthy weight helps your body regulate your hormones, and avoid hormonal imbalances that contribute to infertility. Infertility centers recommend achieving a healthy weight to help you manage conditions like polycystic ovary syndrome, which can impact your fertility. 

How can avocados help you stay lean? Avocados are full of fiber and good monounsaturated fats, and both help you feel satisfied so you’re not tempted to snack between meals. They also help keep your blood sugar levels stable and even help you sleep better. When you’re full and well-rested, you’re less likely to reach for unhealthy foods and better able to maintain an active lifestyle. 

Avocados Are High in Folate

RISE Fertility always advises women who are trying to get pregnant to get plenty of folate, or folic acid, because babies need folic acid for their brains to develop properly. Folic acid is so important for your baby’s development that not getting enough could cause your baby to develop serious birth defects, like spina bifida or anencephaly before you even know you’re pregnant. 

Folate (which comes from food sources) isn’t just beneficial to your baby, it also supports your fertility. Folate helps regulate your menstrual cycle and ovulation and reduces your risk of miscarriage if you carry the gene MTHFR, which can affect your ability to metabolize folic acid. Avocados are a great source of folate, with each avocado containing almost 30% of your daily folate needs. Still, getting enough folate through diet alone is difficult, and our team at RISE Fertility recommends always taking a folic acid supplement before and during your pregnancy. 

Avocados Are Rich in Vitamins and Antioxidants

There’s a reason the avocado is considered a “superfood.” In addition to its healthy fats, fiber, and folate, avocados are also rich in vitamins and antioxidants that help your body ovulate properly and support a pregnancy. And antioxidants help lower inflammation, which can have adverse effects on both you and your baby.

Avocados contain high levels of vitamin A and beta carotene, which are essential for your baby’s immune system, brain, and eye development. Avocados also contain lots of vitamin B6, vitamin B12, vitamin C, vitamin E, magnesium, choline, and potassium, all of which are essential for a healthy pregnancy. 

Avocados May Help Avoid Pregnancy Complications

The healthy fats, vitamins, and fiber in avocados help regulate your blood pressure and blood sugar, lowering your risk for serious pregnancy complications like preeclampsia and gestational diabetes. They also reduce your risk of preterm birth and lower your chances of having a baby with cardiac and neural tube defects, and gastroschisis (a serious intestinal issue). And eating avocados as part of a Mediterranean Diet has also been linked to a 70% lower risk of ovulatory disorders. 

Avocado Benefits for During IVF Treatment

Studies have shown that avocado consumption appears to improve success rates of in vitro fertilization (IVF). Women who ate plenty of healthy fats, like the ones in avocados, were 3.5 times more likely to have a live birth after undergoing an embryo transfer as part of IVF treatment at an IVF clinic.

How to Increase Your Intake of Avocados

In addition to avocado toast and guacamole, avocados make a delicious addition to many of your favorite foods and recipes, and can be used in place of less healthy ingredients: 

• Use avocados in place of mayo in chicken salad
• Add avocado slices to burgers, wraps, and sandwiches
• Bake an avocado with eggs and veggies
• Make avocado soup or avocado salad dressing
• Top chili or tacos with avocado in place of sour cream
• Use avocados in place of eggs, butter, or oil in baking 
• Add avocado to dips like hummus and salsa
• Add avocados to a breakfast bowl or smoothie

You get the picture. Adding more avocados to your diet is both a delicious and nutritious way to support your health and fertility. At RISE Fertility, we’ll discuss diet as part of your overall comprehensive care and provide recommendations specific to your needs. Contact us today to begin your fertility journey with our infertility center.