Healthy eating can greatly improve well-being. In the case of women and men who plan to have children, some changes in habits may be essential. The fertility diet is a very beneficial option for anyone who is in the tempting phase. A well-nourished and healthy organism is more likely to reproduce. And the idea here is not only to get pregnant but also to go through this phase without great scares. Both the future mother and the baby will develop in a healthier way, so both can enjoy a pregnancy without major risks. Contrary to popular belief, fertility problems are not just about women.
There are many nutrients that, when they are lacking in the body of a man, can impair the quality of the sperm and thus put all her efforts to waste. So it’s good that everyone strives to improve their health through a balanced diet. As you may have guessed, food and fertility are linked. The nutrients that the body receives through food are the guarantee of the proper functioning of the body. If we are talking about gestation, in which a series of organic, chemical, and metabolic processes are necessary for the proper development of the baby, the feeding is all about fertility.
According to the experts’ explanation, many diseases faced by the population today have as their root the lack of nutrients that are decisive for the proper functioning of bodily functions. In addition, the high consumption of saturated fats, refined sugar, and sodium can weaken the health and favor the emergence of problems. Like other vital functions of the human body, reproduction depends on certain nutrients to happen in a natural and healthy way.
In the words of the professionals of the area: For example, zinc is the only substance found in large amounts in sperm. Scientists have discovered a strong connection between vitamin B6 and the balance between estrogen and progesterone, which is essential for women to become pregnant. This does not mean that people with infertility problems are to blame for their condition. In reality, awareness of the role of food in the quality of reproductive capacity is a benefit that can be used in your favor.
From now on, you can change your habits to strengthen your body naturally and increase your chances of getting pregnant. The motto here is: less guilt, more proactivity! Let us now look at the essential nutrients for proper fertility functioning.
Related: 16 Natural Ways to Boost Fertility
Essential Nutrients to Include in a Fertility Diet
Vitamin B6
Your deficiency can cause hormonal imbalances and, between us, everything in the fertility depends on the hormones.
Foods that contain Vitamin B6: Poultry, fish, liver, eggs, soybeans, oats, whole wheat products, peanuts and nuts.
Vitamin E
It helps in sperm motility and helps in strengthening the uterine wall, as well as in the good development of the placenta.
Foods that have vitamin E: Wheat germ (1 teaspoon three times a day would be great), whole grains and raw walnut.
Zinc
Sperm is where there is greater concentration of zinc throughout the human body, ie, the low sperm count may be related to deficiency of this nutrient.
Zinc-containing foods: Beef, chicken liver, dark turkey meat, beans, wheat germ and brewer’s yeast ;
Vitamin C
Besides benefiting the quality of the sperm, this vitamin helps in the functions and development of the eggs; Vitamin C also has anti-oxidant effect, helping in the control of the toxins of the organism.
Foods rich in vitamin C: Orange, lemon, guava, kiwi, acerola, strawberry, tomato and leafy, such as broccoli, cauliflower and peppers;
Vitamin A
A lack of it can cause sperm degeneration, but care must be taken because excess can cause problems in the liver’s functioning.
So the recommended are foods rich in beta-carotene, vitamin A inducer such as: Cod liver oil, carrot, papaya, pumpkin, sweet potato, asparagus, peas, broccoli, spinach and cauliflower;
Selenium
This is another compound very present in the semen, so it is as important as zinc.
Foods that have selenium are: Whole grains and eggs.
Other Healthy Habits
Water is life! Try to increase the consumption of this vital liquid. According to the guidance of the Natural Fertility Guide, the ideal is to consume 4 liters per day.
Overweight associated with unbalanced eating is at the root of many fertility problems, such as Polycystic Ovarian Syndrome, for example. Complications such as diabetes and high blood pressure, which can impair the development of gestation and risk the life of the pregnant woman and her baby, are related to unregulated eating.
Women who are underweight also tend to have irregular menstruation and inadequate ovulation. So, find a specialist to indicate vitamin supplements as needed. Supporters of vegetarianism or veganism may have deficiencies in some nutrients, such as zinc, for example. So, the ideal is to consult a dietitian so that he can evaluate if it is necessary to supplement the diet with supplements.
What Else Can be Changed?
The fertility diet is a change in family priorities. It is a way of caring for simple attitudes. One commonplace thing that people rarely see, for example, is the large amount of pesticides and herbicides currently used in agriculture. Decreasing consumption of these foods can rid the body of various toxins. So, look for producers of organic foods in your city and give preference to foods of that origin. Another villain of fertility is industrialized food . This type of food has a high concentration of sugar, sodium, dyes, and preservatives that attack your body and facilitate breeding weaknesses. The same goes for fatty foods, such as fried foods. The idea is not to abandon everything and escape to the mountains, but try to balance more the sources of everything that arrives at the table every day.
Nutrition Advice for a Vegan
A vegetarian diet can be extremely healthy if it is planned right. If you are vegan (eat no animal products), you will need a supplemental source of vitamin B12, and possibly vitamin D if you are not exposed to adequate sunlight. You may also need a calcium supplement, since it may be difficult to get enough calcium if you don’t eat dairy products. Other nutrients that all vegetarians may have a problem with are iron, vitamin B6, and zinc.
To meet your protein needs, you should have a variety of protein-rich foods throughout the day, such as beans and legumes, nuts, and grains. There are many convenient soy foods on the market now, like veggie burgers and soy dogs, that make it easier to eat a vegetarian diet.
Nutrition Advice to Remember When Eating Out
There are several challenges to eating out. The food tends to have a lot of fat, normally there are not many vegetables or fruits served, and the portion sizes are large, which encourage overeating. But you can still have a healthy meal! Eat a piece of fruit before you leave so you are not hungry when you eat. (Extreme hunger often leads to nausea or overeating!) Choose appetizer or lunch-sized portions. Try to have a green or fruit salad in place of French fries. Don’t think you have to finish everything on your plate — overeating aggravates heartburn. Instead, ask for a to-go container and have the rest for lunch the next day. Eat slowly and enjoy your food!
If you eat out more than twice a week, you need to make sure you are eating healthy foods in between to make up for it!
How Does a Man’s Diet Affect Fertility?
Researchers are just beginning to learn that a man’s diet, as well as environmental exposure to chemicals, can affect fertility and the risk of birth defects. Extra vitamin C has been shown to improve male fertility as well as reduce the risk of DNA damage to the sperm. It is thought that DNA damage translates to a higher risk of birth defects. One cycle of sperm production takes 10 weeks, so it is best for men to improve their diet and perhaps even take a multivitamin supplement 3 months before they try to conceive.
Chemicals that men (and women) are exposed to can cause miscarriage and birth defects. Radiation, lead, solvents, paints, anesthetic gases, glues, heavy metals, and other chemicals should be avoided. Ask your employer for Material Data Safety Sheets for any hazardous materials used in the workplace. You can check the sheets for reproductive hazards.
For more information, visit the Web site of the National Institute for Occupation Safety and Health at https://www.cdc.gov/niosh/
Related: Clearblue Fertility Monitor
