Fertility Food for women:
Women’s often confused, How the food they choose to eat or not eat affects their ability to have children. If you are trying to conceive, you have to follow some lifestyle changes that could help you in conceiving.
As we know very well that what we eat plays an important role in helping our bodies function properly. In the same way, You can increase your chances of conceiving by eating some super Fertility food.
You have to follow some rules while taking You to have to take proper care of what you should and shouldn’t eat if you’re trying to conceive.
So, it’s important to take proper care of what you’re eating if you are planning to have a family and you’ve been trying to conceive for some time because fertility increase food can directly affect hormones level, blood circulation and blood quality, and how well our brain is able to send messages to the rest of our body—all things play a vital role in our fertility.
It is very important to take appropriate steps when you’re starting to prepare your body for building another human.
A Fertility Food consists of fruits and veggies, healthy fats, organic, whole grains and protein are something we should follow. So what are you waiting for? Let’s discuss the best fertility foods to improve your fertility and ovulation function.
Vitamins to boost fertility
Nutrition plays a significant role in women’s fertility. There is a number of significant vitamins that can boost your fertility level. Taking an appropriate dose of Vitamins can increase your chance of conception.
The following vitamins and nutrients improve fertility :
Folic acid: Folic acid is an important vitamin for women trying to conceive. Pregnant women can take this supplement for the first three months of pregnancy.
Vitamin D: It is recommended to have a sufficient amount of Vitamin D (minimum 10 micrograms ) if you are trying to conceive.
Vitamin E: Taking vitamin E supplement could increase your chance of conception as it increases cervical mucus which increases the chances of sperm alive for a longer time.
Omega-3 fatty acids: Women who are trying to conceive are advised to take a daily dose of 600 mg as omega-3 fatty acids help in fertility as it is a important vitamin to boost fertility.
The following create negative in fertility:
- Trans fat
- unhealthy diet(a diet rich in red and processed meats, potatoes, sweets, and sweetened beverages)
Eating a healthy diet is a good idea for women as well as for men. Obesity, low sperm count and poor sperm motility are common in men overweight and obese.
Therefore men should try to maintain healthy body weight and follow a balanced eating pattern that may help create strong sperm.
Age and genetics are factors that you cannot control but If you’re trying to get pregnant, eating Fertility foods and avoiding others is something you can do yourself to help improve your reproductive function.
By following a fertility diet you can perfectly plan your way to a healthy and happy pregnancy Let’s discuss all these fertility-boosting foods in detail-
Fruits and Veggies
improve egg quality with a fertility diet consisting of Fruits and Veggies Colourful fruits such as blueberries, raspberries, pomegranates and strawberries aren’t just high in vitamin C, folate and fiber. They are full of antioxidants that boost fertility in both men and women and protect women’s bodies from cell damage and cell aging.
Make sure half of your food at every meal is composed of fresh fruits and vegetables. Eating fresh fruits and vegetables is very much important in the Fertility diet as it increases the chances of conception.
Watermelon and asparagus, are a rich sources of glutathione.
Thus in addition to other raw fruits and vegetables, make sure to add this to your Fertility diet as it is important for
- Good egg quality.
- Perfect Your Cycle
- Amplify Your Fertility
- Supercharge Sex Drive
Goji berries are also beneficial for fertility as it contains phytochemicals.
Fats: Some fats may even relieve women who struggle with infertility.
Eating healthy fat every day is important for boosting fertility. A study found that women who ate full-fat dairy products were less likely to experience ovulation problems
Fats help in promoting regular ovulation and are basic components of fertility.
- olive oil
- grapeseed oil
Healthy fats provide energy and are an important component of any diet when you’re trying to conceive.
- Healthy fats help in hormones regulation
- maintain stable blood sugar levels
- Healthy fats help in the absorption of nutrients and strengthen the membranes that surround and protect our cells.
Avoid all trans fats as they increase insulin resistance (resistance means it’s harder to move glucose into the cells)that cause a lot of metabolic disturbances that affect ovulation, so they should be avoided in a conception diet. Some research shows that the more trans fats in a women’s diet, the higher their chances of developing ovulatory infertility.
Trans fats basically found in foods such as
- commercial baked and snack foods
- animal products
- French fries
Complex Carbs: Eat more complex carbs or slow carbs and avoid highly processed ones. Good carbs( rich in fiber)are digested slowly and have a more gradual effect on blood sugar and insulin.
Examples of Some Complex Carbs are:
- whole grains
- brown rice
The reason to avoid highly processed carbs is that your body digests bad carbs quickly and turns them into blood sugar. The pancreas releases insulin into the bloodstream to drive down blood sugar.
Examples of Bad carbs are
- white bread
- white rice
In the case of women suffering from polycystic ovary syndrome (PCOS), complex carbs are “must eat” food
Complex carbs on the other hand may also promote regular ovulation. As they take longer to digest and don’t cause spikes in insulin levels. Thus recommended as Fertility
Food to improve egg quality
Protein: Protein from Vegetable sources is much more beneficial than from animal sources when you are trying to conceive as vegetable protein boosts your fertility. Getting more of your protein from vegetable sources is also beneficial to your overall health as well as it will help to set you up for a healthier pregnancy.
Vegetable sources of protein include :
- pulses (peas, beans, lentils )
- soya products (tofu and soya milk)
- seeds (pumpkin seeds and chia seeds)
Animal sources of protein include :
Coldwater fish like salmon, canned light tuna, and sardines are good. You can eat them a couple of times a week in a fertility diet without worrying as they
- Decrease the risk of premature birth.
- excellent source of DHA and omega-3 fatty acids.
- help in the development of a baby’s nervous system
but it’s best to avoid other varieties, such as shark and swordfish.
Eggs yolk has excellent stores of protein that helps develop brain function in babies.
So to boost up your protein intake , eating two hard boiled eggs a day is the easiest way.
Eggs also prevent neutral tube defects in vitro..
When you are trying to conceive, all you need is one good egg. Doctors generally recommend organic eggs to ensure quality nutrition.
Eggs are rich in the mineral choline and in Omega 3 fatty acids, and these two are very crucial for brain development.
Egg will help prevent anaemia but avoid them eat raw it may cause food born illnesses .
Advantages of foods containing plant protein
- foods containing plant protein increase fertility
- Plant protein like beans, nuts, seeds are relatively low in calories
- Plant proteins minimize the risk of ovulatory disorders .
- Decreases the infertility rate
Dairy is a good add-on in your fertility diet. It is very beneficial for bone health as well as for reproductive health.
Avoid high intake of low-fat dairy
avoid low-fat dairy products in your fertility diet because a high intake of low-fat dairy will raise the risk of ovulatory infertility and may cause trouble in getting pregnant.
Many fertility experts advise limited portion of dairy in your fertility diet plan, If you’re facing trouble in conceiving .so its better to consult your doctor regarding the alternate source of calcium intake if you are avoiding dairy.
yogurt is one of the best fertility foods for fast conceiving. It is always a good idea to boost your intake of yogurt as the probiotic microbes present in yogurt help boosting the health of your future kid’s .
It also boost the quality of semen in male and improve fertility odd, so yogurt is very important in fertility diet
You will get the appropriate amount of minerals and vitamins by eating complete whole food diet to support reproduction. Whole foods has certain nutrients that can boost your fertility level.
Choose whole foods over processed .
diet, rich in whole grains and vegetables, and has less processed meat, may protect against ovulatory dysfunction.
Multivitamins are also necessary for quick conceiving, so its suggested to take 300 micrograms of folic acid and 40 milligrams of iron.
Fertility diet full of variety
The more variety you have, the more likely you’re able to complete the nutrient gaps you may be lacking .but remember one thing ” Too much of anything is bad “
Fertility Foods for Men
Don’t forget that your husband is your 50 percent partner in baby making process’s
Its important to realize that eating well is not applicable to women alone, the way a man eats directly impacts his reproduction system which effect fertility.
Half of the fertility problem is faced by the men. What men eat has a direct impact on the quality and quantity of sperm. Men need to follow perfect fertility food.
well-balanced diet boost up the chances of conception by increasing your fertility.
Food boost Fertility
Positive lifestyle as well as right fertility diet is essential to boost up your fertility. Once you and your partner are ready to conceive, some vitamins and minerals may spike up your fertility.
Following are some fertility foods that you may add to your diet:
There are certain food items that you may add to your daily diet plan to increase your fertility. Following are some foods to boost male fertility:
- Vitamin D
- Vitamin C
- Zinc ( asparagus, sunflower seeds etc.)
Zinc prevents testosterone from being converted to oestrogen
- Folic Acid
Foods to Avoid
Research shows that some food should be avoided or enjoyed occasionally
Below are the list of foods to cut out of your fertility diet
Removing inflammatory foods from diet is advisable when trying to conceive because it is one the factors that can contribute to infertility.
Several infertility causing issues like endometriosis and PCOS arise due to inflammation.
Soy contains a compound very similar to oestrogen which can cause oestrogen levels to be too high and can negatively affect fertility.
Avoid different forms of processed soy like powders and energy bars. Some experts believe that large quantities of soy protein contain oestrogen that can disrupt your hormonal balance.
It is advisable to men’s also to avoid soya because they may influence their testosterone level.
Its better to limit your alcohol intake to one or two servings of alcohol while trying to conceive.
Research shows that consuming alcohol isn’t healthy in any scenario as it slow the fertility rate and effect the conception.
It is also Needless to say that if you’re a smoker, you should quit because Nicotine is toxic to eggs.
Consuming refined sugar, such as high fructose corn syrup, can cause blood sugar spikes which can negatively affect the reproductive system as well as the rest of the body of both men and women.
Concentrated doses of the sweet stuff can throw your blood sugar totally out of whack, creating issues with insulin and your general hormonal balance.