Women and men who have difficulty conceiving should take a closer look at their diet. Research from the Harvard School of Public Health produced in the book “The Fertility Diet” by researchers J. Cavarro and W. Willett (2007) has shown that when women make some small changes to their diet, their chances of conceiving increase .
Fertility begins with a nutritious diet and a regular exercise program. Super foods give us the competitive edge. Certain superfoods have also been found to have positive effects on both male and female reproduction.
Whole grains
Whole grains like oats, barley, wheat, quinoa, and chia are low GI carbohydrates that promote a positive blood glucose response. They help with satiety, increase fiber in the diet, and provide you with sustainable energy for producing babies. Whole grains contain a large amount of B vitamins, in particular vitamin B-12.
B-12 is used at the microscopic level for cell reproduction and hormonal balance. The B vitamins in women stimulate ovulation. In addition, it helps to produce healthy eggs and sperm. A B12 deficiency in men can reduce sperm motility.
To increase your vitamin B intake, make a few simple changes:
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White beans for lentils
White bread for whole wheat bread
Refined and highly processed cereal for whole grains such as oats / barley / rye / quinoa
In general, when trying to get pregnant it is best to try to choose high-quality, nutritious foods. They are richer in vitamins and minerals and are less likely to contain pesticides that can alter hormonal function in men and women.
Oily fish
It contains omega-3 fatty acids that are a powerful antioxidant. Great sources of Omega-3 are tuna, salmon, mackerel, avocado, and nuts and seeds. The professor of obstetrics and gynecology at the University of Rochester in Rochester, New York, believes that “the quality of sperm is affected by the intake of antioxidants in the diet.” Omega-3 fats are essential for the healthy functioning of the male reproductive system. Improves the quality and mobility of sperm in men. Try to include at least 3-4 servings of Omega-3 rich foods a week or alternatively you can use supplements.
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Red meat for salmon or grilled tuna
Avocado butter
Margarine for olive oil spread
Whole dairy
Low-fat foods are generally recommended for optimal health. However, when it comes to conceiving, full-fat dairy is the best option. Research has found that women who consume at least one serving of whole dairy a day are less likely to suffer from fertility problems than those who consistently choose low-fat or non-dairy options. Whole dairy products contain estrogen and progesterone that increase fertility. However, do not make the switch to full fat until you are ready to conceive, because the extra saturated fat in the diet can cause a rise in cholesterol.
Two servings of whole dairy products per day are recommended for good health. Once pregnant, the low-fat option can be resumed. In addition, dairy products contain a large amount of calcium that helps decrease the chance of developing osteoporosis.
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Coffee cup for warm glass of whole milk
Custard dessert for flavored yogurt tub
Garlic
Although it is not normally known to attract the opposite sex. Garlic is rich in selenium. Selenium is known to improve male fertility by increasing sperm motility. Is almost 50% of a man’s selenium found in the testes and seminal ducts?
Selenium also helps prevent chromosome breakage which may play a role in early miscarriage in women. In addition, garlic contains vitamin B6 that helps regulate hormones and strengthens the immune system.
To increase your garlic intake:
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Garlic salt
Commercial Meat Marinades for Natural Honey Garlic Sauce
Lean red meat
Lean red meat is a great source of iron that helps prevent anemia, lowers the risk of ovulatory infertility, and plays a role in red blood cell production and function. Red meat is also a good source of vitamin B12, essential for the maintenance and development of the nervous system.
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Chicken for a veggie burger made from legumes and grains
Pork for salad with nuts and seeds
By using a non-meat source to increase your iron intake, you get the benefit of also reducing saturated fat in the diet and increasing fiber, minerals, and vitamins.
Spinach
Spinach and other green leafy vegetables are an excellent source of folate. Folic acid is important for optimizing sperm production, facilitating healthy and regular egg production, and helping prevent neural tube defects. It is also a great source of iron and vitamin C that helps improve sperm quality by protecting the DNA stored within it from damage. The recommended daily intake of folate is 500-600ug / day.
½ cup of spinach contains 130ug of folate, which is equivalent to 33% of the recommended daily intake during pregnancy for women.
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Lettuce for baby spinach salad
Meat lasagna for spinach and ricotta lasagna
Pumpkin soup for spinach and leeks soup
oysters
Zinc is often considered the most important nutrient for fertility, as it has been shown to help with the male reproductive system and sperm production. If oysters aren’t your thing, zinc can also be found in baked beans, eggs, walnuts, whole grains, and pumpkin seeds.
Zinc is necessary for the production of testosterone and the zinc content in the prostate gland and sperm is higher than in any other body tissue. Helps maintain semen volume.
A zinc deficiency is associated with numerous sexual problems, including sperm abnormalities and prostate disease.
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Whole fish for oysters
Spaghetti Bolognese for Spaghetti Mariana
Chilies
Certainly add the ‘heat’ to the fertility department by increasing blood flow around the body, ensuring that the reproductive system receives a healthy supply. Chili peppers also stimulate endorphin production, which means a further increase in fertility. More endorphins circulating in the body play a role in reducing stress. They are also an excellent source of vitamin C that helps absorb iron.
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Pepper for chili flakes
Wasabi for sweet chili sauce