The food we eat not only determines our health but also influences our fertility. If you are planning for a baby and looking out to some useful nutritional advice then you have come to the right place.
This article discusses some healthy food stuffs which will naturally increase your fertility level. So just sit back and read on.
General tips to increase fertility
Let us see some general tips to increase fertility. You should always think positive, nourish yourself with healthy foods and take care to be in the normal weight category because under weight women take up to four times as long to get pregnant. Women who are overweight have the irregular menstruation.
It is good if you do exercise regularly; supplement your diet with either a multivitamin or prenatal vitamin. Because even before you realize that you are pregnant the embryo’s neural tubes start to develop. Avoid coffee as much as possible because caffeine contains xanthines which have a stimulant effect and this adversely affects the ovulation and egg quality.
Alcohol is not good for ovulation so it is better to curb the habit to increase your fertility rate. Stress can shut down your reproductive system. Listening to music, practicing yoga and meditation prove beneficial to reduce stress. Smoking has a very harsh effect on reproduction. Men who smoke have to face consequences such as lowered sperm count, less sperm movement and increased abnormalities in sperm shape.
Smoking in women increase miscarriages and ectopic pregnancies. A regular menstrual cycle is essential for pregnancy. Conditions such as poly-cystic ovary syndrome, thyroid disorders or other hormonal imbalances should be treated for proper menstruation. If you have semi-irregular periods an ovulation predictor kit would be highly beneficial.
Now let’s move on to foods that increase fertility. Women should include foods like whole grains, vegetable proteins, full fat dairy products, fruits and vegetables and healthy fats.
Whole grains such as millet helps control blood sugar levels and thus improves the body’s fertility and keeps the reproductive hormones in check. Millet is rich in fiber, amino acids, vitamin E and B complex, potassium, phosphorous, magnesium and iron.
Oat meal is rich in inositol which helps build cell’s fatty acid membrane and is capable of restoring ovarian function in PCOS.
Wheat germ has lots of zinc and selenium and is good for reproductive organs. Whole grains are made up of complex carbohydrates and of vitamins B and E that helps in cellular reproduction, treating hormonal imbalance and makes ova and sperm healthy. Avoid taking refined carbohydrates such as white bread, pasta and candy. They are not fertility foods.
Good quality proteins from beans, peas and peanuts increase the fertility especially in women. Beans have the high iron content which is very good for fertility. The high antioxidant levels in plant nutrients also add to the fertility factor. For best fertility 70 to 80 g of protein is needed per day and the main focus is on plant proteins.
Fruits and vegetables
A colorful rainbow of fruits and vegetables increases the fertility rate. Asparagus is rich in folic acid and can prevent birth defects. Blue berries have the high anti oxidants. They strengthen immune system, prevent urinary tract infections, lower cholesterol and reduce colon cancer.
Bananas are rich in potassium and low in sodium it helps reduce high blood pressure and stroke. Cherries are rich in anti oxidants; they contain iron which is good for treating anemia. Cherries reduce belly fat and reduce cholesterol. Red and purple grapes remove blood clots and maintain healthy blood pressure.
Moving to vegetables kale is a form of cabbage which consists of essential nutrients and minerals. It is an excellent source of calcium and contains flavonoids which fight ovarian and breast cancer. Spinach is rich in iron and folic acid and it is lower in calories.
Full fat cheese and milk increases the pregnancy chances of a woman. According to Nurses’ Health Study in US which involved thousands of nurses among ages 24-42 years the results were surprising.
Women, who ate two or more servings of low fat dairy foods daily, suffered infertility due to ovulatory disorders. Where as women who ate full fat dairy products, including ice cream at least once a day, reduced their risk of infertility by 27%. The researchers suggested that certain fat soluble substances with in the full fat version contributes toward improved ovarian function.
Healthy fats are mono unsaturated, poly unsaturated and omega 3 fatty acids. Eggs contain vitamins A, D and E along with EPA and DHA and Choline which are essential nutrients for the baby’s brain development. Wild salmon, mackerel, sardines, herring, shellfish and fish eggs contain essential fatty acids which increase female fertility due to their anti inflammatory properties.
Cold pressed olive oil is rich in antioxidants and has excellent inflammatory properties. Coconut oil contains lauric acid which has antiviral properties and helps to control weight. Having seen foods that increase female fertility let’s discuss foods that are good for men.
They are rich in zinc content, Zinc increases sperm production and testosterone. Zinc is also found in foods like beef, poultry, dairy products, eggs and whole grains. Wheat germ contains zinc and selenium which increases sperm count, mobility, healthy morphology and the number of effective fertile sperms.
Fruits and vegetables
They contain vitamins A, C, E and folate. These vitamins help protect the sperm from cellular damage, increases mobility, prevent sluggishness and chromosomal abnormalities. Some essential fruits and vegetables are cranberries, collard greens, leafy greens, carrots, red pepper, apricots, oranges, tomatoes, grape fruit, broccoli, vegetable oils, beans, most fruits and sweet potato.
It is tasty, good for people on the go, as well as nutritious. It increases sperm count and enhances the quality of the sperm.
They contain zinc and omega 3 fatty acids. As we already saw zinc increases testosterone and sperm count and omega 3 fatty acids stimulate blood flow. Flax seed, fatty fish like salmon and sardines are also good for male fertility. The other foods to include are honey, avocado and full fat dairy products.