Nutrition And Fertility
When we think about solutions for fertility, our minds automatically imagine diagnostic techniques and high-tech medical procedures. You might disregard nutrition to influence fertility as just folktale wisdom. As a society that is bestowed with so many technological advancements, we might tend to overlook some simple but effective remedies.
Food choices can affect the reproductive organ of both men and women in a number of ways. Switching your diet and lifestyle at least 3 months before conception can help to promote a healthy environment for the fetus to grow and also can help create a healthier sperm.
The ovum and the sperm are highly sensitive to the oxidative stress caused by free radicals. Free radicals are unstable electrons that cause cellular damage and DNA modification. Antioxidants act as a guard against corresponding damage. The best source for antioxidant-rich foods are brightly coloured fruits and vegetables such as pomegranate, blueberries, raspberries, carrots, sweet potato, watermelon, asparagus, kale, pineapple, spinach, bell peppers, avocados and beets, so load up your plate with fruits and vegetables every meal.
Vitamins And Minerals
Yes! talking about vitamins again. Hold on, don’t brush them off. The vitamins and minerals in focus for fertility are vitamin C, E, and folic acid. Vitamin C is said to influence progesterone production and plays a significant role during ovulation. Vitamin E contributes to the fluid surrounding the endometrium. Adequate intake of folic acid is linked with improvements in female fertility. Add Nuts, seeds, lentils, beans, lean meat, oats, corn, whole grains, broccoli, cauliflower, Brussels sprouts, papaya, grapefruit, oranges, green leafy vegetables, berries, avocados, beans like kidney, pinto, navy, black and chickpeas to your diet.
Before you start getting ideas of munching on a burger, what we mean by fats here is healthy fats found in seafood and plants, with a special focus on Omega- 3 fatty acids. These help to reduce inflammation and help to maintain the integrity of the egg and the sperm. Our body is not capable of producing omega-3 fatty acids on its own, hence it has become preemptive to get your omega-3 fatty acids from dietary changes. Nuts, seeds, avocados, olive oil, canola oil, hemp seeds, sardines, salmon, anchovies, oysters, trout and mussels are rich sources of healthy fats.
High insulin levels can inhibit ovulation and those with PCOS will have insulin resistance. One way to address these is by limiting your carbs. There are two types of carbs: simple or refined and complex carbohydrates. You need carbohydrates for energy and complex carbs are those that take time to digest and helps to regulate the spike in insulin so aim for more complex carbohydrate food like brown rice, quinoa, amaranth seeds, millets, whole wheat pasta and bread, whole grain atta, barley, polenta, bulgur, rolled or steel-cut oats.
The most talked-about nutrient is protein, it’s a major component in almost all diets and the fertility diet is no different. Don’t eat protein said no one ever! Be it for manufacturing hormones, enzymes, repair cell damage or promote tissue growth, you need protein but too much of it could have adverse effects, so be on the cautious side. Plant-derived protein would include soy and soy products, lentils, oats, green peas, quinoa, peanut butter and hemp products. Animal-derived would be red meat, milk, eggs, fish and other seafood.
Do not wait till you are trying or for Monday to start a healthy lifestyle. The earlier you clean up your lifestyle and diet and less likely for you to be risked with infertility. Diet matters long before conception.