Fertility-Friendly Holiday Foods

Gathering with your favorite people around a table filled with your favorite foods is a highlight of the holidays. It’s a time to catch up, share a delicious meal, and celebrate with those you love. 

While a few holiday treats won’t derail your fertility efforts, overindulging in unhealthy food won’t do you any favors, either. Go ahead and have a couple cookies or a slice of pie, but when it comes to filling your plate, consider these fertility-friendly holiday foods recommended by the team at RISE Fertility. 

Turkey

For many of us, turkey is the star of the holiday meal. Fortunately, as a lean protein source that also provides plenty of iron and zinc, turkey is also a great choice when it comes to your fertility. Dark meat does contain more fat, so opt for white meat (and remove the skin) for the greatest health benefits. 

Fish

In Italy and many Eastern European countries, fish is an important part of holiday meals. Whether you celebrate the Feast of the Seven Fishes or simply enjoy having seafood as part of your holiday meal, fish is a great choice for supporting your fertility.

As an excellent source of omega-3 fatty acids, fish is beneficial for your fertility and your growing baby’s health. Be sure to choose low-mercury fish, like herring or salmon, and limit your portions to avoid potential negative impacts from mercury exposure. 

Pumpkin

While we all associate the holidays with pumpkin pie, there are healthier ways to incorporate pumpkin into your holiday meals.

As it turns out, pumpkin is one of the most fertility-friendly holiday foods. It’s high in fiber, vitamin C, and potassium, and an excellent source of folate, which plays an important role in your fertility and your baby’s brain development. This holiday season, think outside the pie, and add pumpkin soup, pumpkin lasagna, or stuffed pumpkins to the menu. 

Butternut Squash

Butternut squash, often used interchangeably with pumpkin, is one of the best fertility-friendly holiday foods to add to your plate. 

This delicious squash contains loads of nutrients, like vitamin C and E, which are beneficial to your reproductive health. It’s also a great source of antioxidants, like beta carotene, which helps fight free radical damage in your body. 

Sweet Potatoes

Sweet potatoes are another traditional holiday staple that are also great for your fertility–as  long as you don’t load them up with butter and marshmallows. On their own, sweet potatoes are a low-glycemic food full of vitamins, fiber, and complex carbohydrates. Instead of a sweet potato casserole, try roasted, baked, or mashed sweet potatoes. 

Leafy Greens

Starting your holiday meal with a leafy green salad is a smart choice for your fertility. Leafy greens are an excellent source of fiber, and they’ll help you feel full so that you’re less likely to overindulge in less healthy options. They’re also a rich source of vitamins and folate, which are critical for preventing neural tube defects in babies. 

Cooked greens, like spinach, kale or collard greens, aren’t quite as nutritious, but they’re still fertility-friendly. 

Beets

With their gorgeous red color and long shelf life, it’s no wonder beets have become a worldwide staple on many holiday tables. Whether you enjoy hearty roasted beets or a rich bowl of borscht, beets are one of the most nutritious and fertility-friendly holiday foods you can eat.

In addition to containing a variety of fertility-boosting vitamins and minerals, beets are a great source of nitric oxide, which improves blood flow in the body, helpful for both your fertility and your baby’s growth during pregnancy. There’s even some evidence that the nitric oxide in beets may help with implantation, too. Pass the beets, please!

Cheese

Need a snack between meals? Have some cheese. Enjoyed in moderation, full-fat dairy has been shown to be beneficial for female fertility, while low-fat dairy options are helpful for male fertility.

Crackers with cheese, charcuterie boards, cheese balls, and veggies with fondue are all delectable and fertility-friendly holiday foods. 

Nuts

Nuts are so synonymous with the holidays that we even have songs written about them! 

In addition to being flavorful and filling, nuts contain a variety of nutrients that help support your fertility. They’re full of vitamins, minerals, antioxidants, fiber, and healthy fats, all of which have been shown to improve both male and female fertility. 

Berries

Want a sweet treat that won’t derail all the progress you’ve made on improving your health? Berries are loaded with vitamins, antioxidants, and fiber, making them one of the most fertility-friendly holiday foods, and they reduce inflammation, too.

Cranberries, long a holiday meal staple, are especially beneficial for fertility. They help fight H. Pylori, a type of bacteria that can contribute to fertility problems in both men and women.

What to Remember

Like many things in life, the key to enjoying the holidays while supporting your fertility is finding balance. Choose fertility-friendly holiday foods for the bulk of your meals, but remember, it’s okay to enjoy a chocolate chip cookie or slice of pie. Just keep your long-term goals in mind, and enjoy your holiday treats in moderation.

Looking for more fertility-friendly foods to add to your holiday menu? Check out these 8 Foods That Enhance Your Fertility!