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Quinoa for Fertility: 6 Incredible Benefits + How to Use when Trying to Conceive

Wondering if quinoa is good for conceiving? Yes, study found that eating a quinoa-based diet can reduce the risk of gestational diabetes and improve overall maternal and fetal health outcomes. It a is a good source of protein, fiber, and iron, which are all important nutrients for both male and female fertility.

Eating Quinoa for fertility

Quinoa is a nutritious grain that offers several potential benefits for fertility. They are rich in protein, fiber, iron, and folate, all of which are essential for a functional reproductive system. Additionally, quinoa contains antioxidants and other beneficial compounds that may enhance our reproductive health.

Quinoa for fertility

Quinoa flour

It will also be ideal for couples trying to have babies to incorporate seeds like quinoa, sesame, pumpkin seeds, sunflower seeds, flax seeds, nuts, fruit, and vegetables into their daily diet, as they can supply all the required nutrients needed to boost the chances of conception by using them for seed cycle.

Eating quinoa for health

Research has consistently demonstrated quinoa’s positive effects on human health, particularly in the realms of metabolic, cardiovascular, and gastrointestinal well-being. Its potential to regulate blood sugar levels and promote cardiovascular health has garnered significant attention. Moreover, quinoa’s fiber content contributes to digestive health and gut microbiome balance.

Renowned for its exceptional nutritional value, it boasts a rich composition of proteins, lipids, fiber, vitamins, minerals, and bioactive compounds that contribute greatly to the functional reproductive system [1].

Notably, Quinoa contains an impressive balance of essential amino acids, making it a complete protein source. Additionally, it has an abundance of health-promoting phytochemicals, including saponins, betalain, phytosterols, and phytoecdysteroids.

More Reads— Berry for fertility:

What Experts say about eating quinoa for fertility boosting

Yes, there are experts’ opinions on using quinoa for fertility. Here is what some experts have to say:

Dr. Lauren Manes, ND, a naturopathic doctor specializing in women’s health, says that quinoa is a “great source of protein, fiber, and iron, all of which are important for fertility.” She also notes that quinoa is a good source of folate, which is important for preventing birth defects.

Dr. Amy Medling, MD, a reproductive endocrinologist, says that quinoa is a “healthy whole grain that can be part of a fertility-friendly diet.” She notes that quinoa is a good source of nutrients that are important for both male and female fertility.

The American Society for Reproductive Medicine (ASRM) states that “there is no definitive evidence that quinoa can improve fertility.” However, they note that quinoa is a healthy grain that can be part of a balanced diet.

Evidence-based benefits of quinoa for fertility

1. Reduces Risk of Gestational Diabetes

2023 study shows that eating quinoa quinoa-based diet during pregnancy will not only prevent glucose intolerance but can also improve hepatic insulin signaling.

This is beneficial for pregnant women as a quinoa diet can reduce the risk of gestational diabetes and improve overall maternal and fetal outcomes [2].

2. Protect against free radical damage

Free radical damage can contribute to oxidative stress, which has been linked to infertility. Interestingly, Quinoa is rich in antioxidants [3, 4], such as quercetin and kaempferol, which may help protect cells, including sperm and egg from damage caused by free radicals.

3. Protect against inflammations

Reports from recent scientific reviews show that phenolic compounds in quinoa have sufficient anti-inflammatory and antitumor properties, which are demonstrated by inhibiting the growth of certain cells that may cause cancer [5].

During menstruation, women experience several phases of the inflammatory process leading to tissue breakdown and bleeding [6], this may also result in a painful menstrual cycle. To curb this pain experience, there is a need to increase body antioxidants and anti-inflammatory activities to restore tissue integrity.

Interestingly, Quinoa is a grain excellent in antioxidants and anti-inflammatory compounds needed for these bodily functions [7, 8].

2022 reviews on food nutrition show that anti-inflammatory diets may improve fertility outcomes in women [9, 10].

Also according to a Harvard Health publication, the risk of infertility is higher in inflammatory conditions, however, incorporating anti-inflammatory diets like quinoa, can improve sperm quality in men and pregnancy rates in women [11].

4. May lower the risk of neural tube defects

According to USDA a cup (185g) of Quinoa contain a significant amount of folate, and food high in folate aid birth defect prevention: Folate is a B vitamin that plays a vital role in preventing neural tube defects, which are serious birth defects that affect the brain and spinal cord [12].

Pregnant women are advised to take folate supplements, and quinoa is a good dietary source of this nutrient. Aside from reducing the risk of neural tube defects folate may also aid oocyte maturation which boosts fertilization and early embryonic development study reveals [13].

5. Quinoa can increase sperm count

It was once asked if quinoa can increase sperm count. Well, there is some evidence to suggest that quinoa may help to boost overall sperm quality including sperm count.

Data from USDA revealed that 1 cup of quinoa contains a significant amount of magnesium, zinc, choline, and selenium including omega-3 fatty acids which contribute to better-quality sperm production. Additionally, it contains alpha-tocopherol, beta-carotene, and other antioxidant compounds that can boost sperm quality and protect it from oxidative damage [14, 15].

One study found that men who consumed a diet rich in quinoa had a significantly higher sperm count than those who did not. However, more research is needed to confirm these findings.

6. Rich in fertility Boosting compounds

  • High protein content: Protein is essential for building and repairing tissues, including reproductive organs. Quinoa provides a complete protein source, meaning it contains all nine essential amino acids that the body cannot produce on its own.
  • Rich in fiber: Fiber helps regulate blood sugar levels, which is important for hormone balance and ovulation. Adequate fiber intake can also aid digestion and promote gut health, which can indirectly influence fertility.
  • Good source of iron: Iron is crucial for carrying oxygen throughout the body, including to the reproductive organs. It is also involved in energy production, which is essential for various bodily functions, including ovulation and sperm production.

How to Use Quinoa for Conceiving

The best way to use quinoa to boost your chances of getting pregnant is to eat it regularly as part of a healthy diet. You can cook quinoa and eat it as a side dish, add it to salads, or use it in soups and stews. Here few tips on how to incorporate quinoa into your diet:

  • Cook quinoa as a side dish: Quinoa can be cooked like rice and enjoyed as a versatile side dish. It pairs well with various dishes, including fish, chicken, vegetables, and salads.
  • Add quinoa to salads: Quinoa can add protein, fiber, and texture to salads. It can be used in place of other grains like rice or pasta salad.
  • Use quinoa in soups and stews: Quinoa can add heartiness and nutrients to soups and stews. It can be cooked directly in the soup or added after cooking.
  • Make quinoa breakfast bowls: Quinoa can be cooked and topped with fruits, nuts, seeds, and yogurt for a nutritious and energizing breakfast bowl.

Concerns to be aware of when eating quinoa

There are a few concerns to be aware of when eating quinoa:

Quinoa contains saponins, which can be bitter and make it difficult to absorb nutrients. To reduce the bitterness, rinse quinoa thoroughly before cooking.

Quinoa is a high-fiber food, so eating too much too soon can cause bloating and gas. Start with a small amount and gradually increase your intake.

Quinoa is a gluten-free grain, but some people with celiac disease or gluten sensitivity may still experience symptoms after eating quinoa. Talk to your doctor if you have any concerns.

Foods that can increase sperm count

Aside from quinoa, other foods that may help increase sperm count and boost ovulation in women include:

  • Seeds: These seeds are best for conceiving such as Pumpkin seeds, sunflower seeds, and flax seeds are all good sources of zinc, which is important for sperm production.
  • Nuts: Almonds, walnuts, and Brazil nuts are all good sources of selenium, which is important for sperm motility.
  • Fish: Salmon, tuna, and mackerel are all good sources of omega-3 fatty acids, which are important for sperm health.
  • Vegetables: Broccoli, spinach, and kale are all good sources of antioxidants, which can help to protect sperm from damage.


Quinoa is a healthy grain that can be part of a fertility-friendly diet. It is a good source of nutrients that are important for both male and female fertility. However, it is important to rinse quinoa thoroughly before cooking to reduce the bitterness and start with a small amount to avoid digestive issues. Talk to your doctor if you have any concerns about eating quinoa.

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