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There is a growing body of evidence that nutritional habits and lifestyle have a significant effect on both male and female fertility. Maintenance of normal body weight may be effective in the prevention of infertility resulting from ovulatory disorders.Sufficient intake of antioxidants also promotes both female and male reproductive functions. There is no diet that will do what healthy eating does. So, skip dieting and start eating healthy.
And Don’t forget, you are what you Eat!!!
Combining healthy and balanced diet with moderate exercise(30-60 minutes of brisk walking or jogging for 5 times a week) or yoga gives the best results.
There is no universal concept of ideal weight. It is always calculated as the weight that is proportionate to your height (BMI-Body Mass Index). You can calculate your BMI using the following formula.
BMI= weight in kg / (height in meter) 2
The ideal BMI for fertility and a healthy wellbeing is 18.5-25. Women with a lower BMI (malnourished) and higher BMI (obese), both experience fertility issues.
Seaweed is enriched with nutrients that help nurture the liver, bladder, and adrenals which are organs vital to fertility health
Fresh fish and Salmon are full of Omega-3 Fatty Acids which are proven to regulate blood flow to the reproductive organs.
Nuts and Seeds – Omega 3, Zinc, Vitamin E, Protein
Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked.
Walnuts, Flax seeds, Hemp seeds, Chia seeds, Sesame, Almonds.
Organic meat has less fat and has a little bit stronger taste than corn fed meats, but it offers a lot more nutrients and devoid of antibiotics and hormones. These hormones and antibiotics can impact your hormonal balance and immune system.
Fiber helps assist the body in getting rid of excess estrogen in the system and keeps your digestive tract functioning properly.
Liver is a rich source of many micronutrients like Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10
Figs have been believed to increase fertility since the time of Ancient Greeks, and now we have scientific evidence. Figs contain a lot of iron, which are important for healthy eggs and ovulation.
Oysters have been known to increase libido, but oysters can also be a great source for fertility because they are packed with zinc, which increases the production of good-quality eggs.
All kinds of berries are rich in antioxidants and are good at protecting eggs from damage and aging.
Beans are a lean protein and are full of iron, which helps to increase fertility and libido. Low iron levels can result in anovulation, which is when ovulation does not produce a healthy egg.
Dark leafy greens such as spinach, arugula, and broccoli are high in folate, a B vitamin that has been shown to improve ovulation.
Coloured Vegetables and Fruits
Vegetables that are red or green in colour are high in vitamin C. Vegetables that are orange have high vitamin A. White vegetables tend to have sulphur which is advised to decrease erectile dysfunction and premature ejaculation. Eating up to three servings a day of fresh fruits and vegetables is important for any diet, but especially important when trying to conceive.
Eggs are excellent source of Vitamin D, B12, Protein.
Make sure to find eggs which are farm fresh and have deep orange/yellow yolks.
Research shows yams have an ovulation stimulating substance that can help boost fertility.
Consume one or two servings a day of whole milk or other full-fat dairy foods, such as yogurt.Low fat or Non-Fat dairy are found to be more harmful than whole fat dairy.
STORE HEALTHY-EAT HEALTHY
Avoid all trans fats and eat healthier unsaturated fats.
Trans fats (found primarily in foods such as commercial baked and snack foods, animal products, french fries and some margarines) increase insulin resistance that affect ovulation.
Sugar, soda & pasteurized juices
Pasteurized juices such as bottled fruit juices and sodas contain concentrated sugar, which can throw off your blood sugar levels and negatively affect your immune system and hormonal balance. Best to avoid artificial sweeteners as well. Honey and maple syrup can be used as substitutes.
Studies have shown that having more than 3-4 cups of 250ml coffee can affect your hormonal balance, increase your chances of a miscarriage and prevent you from ovulating. About 250ml of moderate concentration coffee can safely be taken every day.
Soy foods have been shown to contain estrogen mimicking properties. It is best to avoid processed soy foods such as soy milk, soy burgers, soy protein powder, soy chips, soy meats, and soy cheeses to avoid a negative impact on your hormonal balance. Both men and women are affected by soy.
Genetically Modified foods are becoming a real problem when it comes to fertility, causing an influx in worldwide infertility rates. Since the 1970’s alone, sperm counts among the world’s male population have declined as much as 40-50%, according to some studies. GMO foods may be one of the reasons. Look for the non-GMO verified label (see right) on foods you purchase and choose organic foods when you can.
Foods which are altered to be reduced in fat or fat-free are highly processed and high in sugar. When choosing foods always choose the foods as nature intended. Full fat dairy is one example that was shown in a study (Human Reproduction) to increase fertility over the fat-reduced options. Again, fat is what our bodies need to produce hormones.
BPA (Bisphenol A) is a chemical found in hard plastics and the coating of drink and food cans. Studies have found that BPA can affect the egg health by decreasing the percentage of eggs that matured, increasing the percentage of eggs that degenerate.
Barbequed food also increases free radicles which causes DNA damage.
|MICRONUTRIENTS||ROLE IN FERTILITY||FOOD SOURCE|
|Vitamin D||Affects ovulation and hormonal balance.||Eggs, fatty fish, dairy, and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day, but absorption is impacted by the darkness of your skin.|
|Vitamin E:||Protect sperm and egg DNA integrity.||Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.|
|CoQ10||Necessary for every cell in the body for energy production.
increase ova (egg) and sperm health and motility.
protect cells from free radical damage;
|seafood and organ meats|
|Vitamin C||Improve sperm quality and protect sperm from DNA damage- helping to reduce the chance of miscarriage and chromosomal problems. Prevents sperm clumping together, making them more motile.||Abundant in plants and fruits including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit|
|Vitamine B6||Regulates blood sugars, alleviates PMS, and may be useful in relieving symptoms of morning sickness. B6 has also been shown to help with Luteal Phase Defect.||Banana, turkey, liver, salmon, cod, spinach, bell peppers, garlic, cauliflower, cabbage, asparagus, broccoli.|
|Vitamine B12||Improve sperm quality and production.
Boost the endometrium lining in egg fertilization.
Decreasing the chances of miscarriage.
|Oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.|
|Folic Acid/Folate||Prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses.||liver, lentils, pinto beans, asparagus, spinach, black beans, kidney beans|
|Iron||Deficiency may cause anovulation||Lentils, spinach, sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, molasses, beef.|
|Selenium:||Protect the eggs and sperm from free radicals.||Liver, snapper, cod, tuna, salmon, sardines, shrimp, mushrooms, turkey.|
|Zinc||works with more than 300 different enzymes in the body.
boost sperm levels; improve the form, function and quality of male sperm and decrease male infertility
|Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp.|
|Omega-3 fats||Low levels of DHA have been linked to depression and other mental health issues.||Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seeds.|