Sue Bedford (MSc Nutritional Therapy)

Vitamin A helps to keep the tissues in the reproductive system healthy, along with ensuring the normal growth and development of embryos during pregnancy. It also helps with tissue repair in the mother after birth has taken place and helps to produce the female sex hormones (oestrogen and progesterone). When it comes to male fertility, food rich in antioxidants including beta carotene are associated with spermatogenesis.

Beta carotene, also called ‘plant’ vitamin A, is a carotenoid and a powerful antioxidant, which is converted into vitamin A by the liver. Beta carotene is generally considered to be safer than retinol which is fat soluble. Carotenoids are pigments that give plants their colour.

Here are 10 great foods rich in beta-carotene to incorporate into your diet to support fertility:

Carrots: Carrots are one of the most well-known sources of beta-carotene. They are convenient, versatile, and can be enjoyed raw or cooked.

Sweet Potatoes: Sweet potatoes are not only delicious but also packed with beta-carotene. They can be roasted, mashed, or used in various dishes.

Pumpkin: Pumpkin is another excellent source of beta-carotene. You can use it in soups, stews, or even in baking.

Butternut Squash: Similar to pumpkin, butternut squash is rich in beta-carotene and can be used in a variety of dishes.

Spinach: Dark leafy greens like spinach contain not only beta-carotene but also other essential nutrients like folate and iron that are important for fertility.

Kale: Kale is another nutrient-dense leafy green that provides beta-carotene along with various vitamins and minerals.

Mangoes: Mangoes are a delicious tropical fruit that contains beta-carotene. They can be eaten on their own or added to smoothies and salads.

Cantaloupe: Cantaloupe is a type of melon that is rich in beta-carotene. It’s a refreshing and hydrating option.

Apricots: Apricots, both fresh and dried, are good sources of beta-carotene. Dried apricots can be a convenient snack.

Red Bell Peppers: Red bell peppers not only provide a vibrant colour to your meals but also contain beta-carotene and other antioxidants.