Researches from the Harvard T.H. Chan School of Public Health and Harvard Medical School have just published a review of past studies that examine the impact of diet on fertility. Here’s what they found. For women trying to become pregnant naturally ( without assistive reproductive technologies such as in vitro fertilization) the following vitamins and nutrients were linked to positive effect on fertility. Folic acid, vitamin B, omega-3 fatty acids and health die such as (Mediterranean diet).
On the other hand, antioxidant, vitamin D, dairy products, soy, caffeine, and alcohol appeared to have little or no effect on fertility. In these review trans-fat and healthy diets (those rich in red and processed meats, potatoes, sweets, and sweetened beverages) were found with negative effects.
Importance of foods
Research and work within nutrition has shown that in order to optimize the chance of conceiving a healthy baby. It is important to eat a colorful diet rich in unprocessed, nutrient dense foods, making sure that the whole range of nutrients essential to fertility (naturally or through assisted reproduction) are consumed. It is important to talk into account biochemical individuality when discussing correct levels of nutrients in the body. As some people may require more of a particular than others(size et al., 2006), deficiencies can effect the fertility of both women and men. Therefore supplements should be taken as necessary, tailored to each individual’s needs.
What you should add to your fertility diet
Plant-based foods including whole fruits, unpeeled apples, bananas, oranges, strawberries, rash berries, mangos, guava and the fertility favorite pineapple are all great fiber-rich sources of fibers and vitamins. Seasonal vegetables, seafood rich in omega-3 fatty acids these are good for your heart and fertility. Use whole grains and raw nuts top sources for important antioxidants and mono-unsaturated fats.
Mediterranean cultures also tend to squeeze in more physical activity, leading to lower overall rates of obesity so take time to enjoy meals remember the reason you want to grow your family as you share food have fun, and distress at the end of the day.
Fertility diet and your health
A dietary pattern consistent with the recommendation put forth by the U.S. Dietary Guideline for Americans(DGA) has been associated with improved fertility in women and higher semen quality in men the DGA emphasize the importance of consuming whole grains, monounsaturated or polyunsaturated oils vegetables and fish the Harvard researchers in 2007, found that women with ovulatory infertility who followed the prescribed eating pattern outlined for the fertility diet pattern 66% lower risk of ovulatory infertility and 27% reduced risk of infertility from other causes than women who didn’t follow the diet closely.
Eat foods rich in antioxidant
Antioxidant like folate and zinc any improve fertility for men and women both. They deactivate the free radicals in your body, which can damage both sperm and egg cells. One 2012 study of young, adult men young that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality. A study of 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth.
Protect your body from inflammation
Fat is one of the most important biomolecules for reducing inflammation. Studies show that fatty acid intake reduces key markers for inflammation including C-reactive proteins levels, reduces inflammatory responses, and help protect against inflammation and autoimmune disease. Fats are critical for limiting and preventing inflammation.
Get active
Exercise has many benefits for your health, including increased fertility increasing moderate physical activity has positive effects on fertility for women and men, especially those with obesity. The trick is that moderation is key excessive high intensity exercise has actually been associated with decrease fertility in certain women excessive exercise may change the energy balance in the body, and negatively affect your reproductive system. If you plan to increase your activity, and its gradually make sure your healthcare team is aware. Exercise, widely known to have numerous health benefits is often recommended to physician to reduce morbidity and improve overall wellness.
The well-established link between fertility and weight
Male and weight patients alike should know that being underweight or obese can have a marked effect on their fertility. The male and female reproductive systems rely on a delicate balance of hormones to function properly. When stress is placed on these systems due to low or high body weight, their natural chemical rhythms begin to breakdown. In particular, women who are obese or underweight have been shown to have higher rate of infertility and a lower IVF pregnancy rate. Obesity in men has been shown to negatively impact male fertility as it relate to sperm count and sperm motility. Insulin resistance and diabetes can complicate this even more.
A healthy future
Whether you are trying to boost your fertility in hopes of conceiving a baby or not, eating a healthy diet is s good idea maintaining life style free from harmful substances, such as alcohol, tobacco, and recreational drugs, an overabundance of highly-processed foods, or unlimited sugar laden treats, along with moving your body, helps to improve your quality of life which is important to you and your growing family.
