An investment in good nutrition yields the best interest – A healthy life. Your food could be your medicine and your medicine could be your food. What you choose to eat is what you want to become. Food can be either an elixir or venom, depends on YOUR food choices. All that tickles your taste buds need not be ideal for your health. This does not mean you have to annoy your taste buds for healthy living. Customize your food to give you a blend of taste and good health. While right food choices can help a healthy living, wrong choices can adversely affect it. It would be surprising to know that the food you choose to eat can also affect your fertility. Nutrition is one of the most significant factors to improve the fertility rate. There are specific foods that are believed to have positive effects on reproductive health, providing necessary nutrients for the production and function of hormones responsible for fertility as well as maintaining balanced levels of these hormones. In recent years, much has been discussed about fertility diet, implantation diet, miracle food, and superfood. These diets provide a glimpse of what should probably go on your plate when you are planning on having a baby.
Some foods serve as fuel for fertility.
Diet rich in plant-based food should include whole grains, fresh fruits and vegetables. Healthy fats are believed to be the ideal food. Whether you are a male or a female, make sure everything in your menu includes essential nutrients like folic acid, unsaturated fats, protein, omega-3 fatty acid, vitamins, and minerals, etc., to double your chances of having a baby. Studies have revealed that a Mediterranean diet is an ideal choice to boost fertility as opposed to a Western diet consisting of highly processed food and fatty meats. Fertility boosting foods are recommended not just for natural pregnancies, but also for those who plan on assisted reproductive technology (ART) such as (IVF, IUI, and ICSI). A brief analysis reveals excellent results in ART with the consumption of the Mediterranean diet.
How to decide what should you eat?
Below listed is some important information that you need to know to decide what you serve on your plate
- Antioxidants – These help prevent inflammation and neutralize free radicals. It is therefore important to consume sufficient antioxidant-rich food to ensure no damage is done to the sperm or the egg due to oxidative stress. Foods such as grains, nuts, fruits, vegetables provide a rich supply of antioxidants like folate, beta carotene, lutein, and vitamin C. Good to consider including these in your diet.
- Proteins – Protein-packed and rich in vitamin E and B12 (like eggs) are listed as the booster to your fertility.
- Folic acid – This is one of the most important nutrients not only for fertility but during early pregnancy. Also, adequate intake of folic acid must be ensured for good fetal health. Whole grains, corn, berries, green leafy vegetables, Avocados, Papaya, almonds, and peanuts a good sources of folic acid.
- Zinc – This is an essential nutrient for sperm formation and quality in a male. It is also believed to play a role in ovulation and the menstrual cycle in females. Lentils, nuts, seeds, oats, oysters, lean meats, and poultry all provide a rich supply of zinc.
- Omega-3 fatty acids – These are very important to reduce inflammation, improve fertility, and protect the integrity of the sperm and egg. Since it is not possible for the body to produce omega-3 fatty acids, a good diet rich in omega-3 fatty acids needs to be consumed. Flaxseed, walnuts, seafood such as mackerel, salmon, herring, sardines, and tuna are believed to be rich in omega-3 fatty acids.
- Calcium – This is not only important if you are trying to conceive, but equally important in your gestational period to protect your bones and your baby’s. Dairy products such as yoghurt, milk, and cheese are rich sources of calcium. In addition, dark leafy vegetables also provide calcium but in lesser quantity.
- Iron – Important for enhancing ovulation and pregnancy, iron is also a significant component of hemoglobin, a protein that is necessary for the supply of oxygen to red blood cells. Kidney beans, chickpeas, raisins, figs, peanut butter are a few among those that are rich in iron supply. While you know what is good to get in your body, it is equally important to know what you should not be entering your body, for healthy living in general and better fertility specifically.
Things you must consider deleting from your menu
- Carbonated drinks.
- Canned food.
- Fast food.
- Frozen food.
- Processed meat.
- Sugary food.
- Prepacked food.
- High mercury-containing fish.
- Trans fats. More than 70% of the human body is made of water.
This makes it very important to make sure the body is well hydrated. Consume enough water and fluids to ensure your body is well hydrated. If you are planning on having a baby, there is a lot more to explore and find out what is the ideal diet for you to boost your fertility and safeguard your reproductive health.