Today, infertility is a major issue, and about 20 to 30 per cent females are affected by it. The main root cause of infertility in some women is a poor lifestyle, bad eating habits, lack of nutrients in the body, stress, and obesity. Nutrition and female fertility are correlated in many ways.
What is the Connection Between Nutrition and Fertility
There is a deep connection between your diet and fertility. According to research, a diet high in trans fats, refined carbohydrates, and added sugars can have a negative effect on your fertility. On the other hand, a diet rich in fibre, omega-3 fatty acids, good fats, protein, vitamins and minerals positively impacts female egg quality and fertility.
Female reproductive organs definitely require healthy nutrition since malnourished females are reported as major infertile populations. In addition, the abnormal nutrition may permanently affect oocyte maturation and can affect your monthly cycle.
Here is the list of some nutrients that help improve fertility in females:
Folic acid is one of the main nutrients for women who are trying to conceive or have conceived. It helps in the development of the baby’s neural tube, which forms into the brain and spine. Lack of this nutrient can affect your baby’s neural development, so it is advisable to take folic acid when planning to conceive. Concern the best lady doctor to know the exact dose of folic acid for yourself. For example, if you live in Mohali, go to the best gynaecologist in Mohali.
Found in: Dark green leafy vegetables like cauliflower, asparagus, broccoli, and spinach. Lentils are also a great source of folic acid.
Omega-3 fatty acids
It helps to balance hormones, increases cervical mucus and improves the quality of the uterus by improving blood flow. Regulating your hormones, which is important for ovulation. Also, improve the ability of the embryo to implant in the uterus.
Found in: Walnuts, chia seeds, oysters, salmon, sardines, mackerel, flaxseeds, walnuts, chia seeds
Zinc is an important fertility mineral that regulates female germ cell growth and pregnancy. Also, in females, zinc helps eggs to mature and regulates hormones during the menstrual cycle. So, women who are trying to conceive should include zinc-rich food in their diet.
Found in: Beef, lamb, sesame seeds, pumpkin seeds, asparagus, lentils, and quinoa.
Selenium is an antioxidant which helps fight free radicals that may cause chromosome breakage. It is also important for the development of follicles, including the growth of the dominant follicle that ovulates. Overall it is beneficial for female fertility.
Found in: Brazil nuts, salmon, asparagus, turkey, chicken, and eggs.
Another antioxidant which improves ovulation and boosts female fertility is Vitamin C. For women, it can reduce the negative impact of free radicals, which further reduces the cellular damage in the body. It is also helpful for sperm quality and ejaculate volume.
Found in: Papaya, peppers, broccoli, strawberries, pineapple, kale, cauliflower, and cabbage.
In addition to these, vitamins A, B12, D, E, and Iron are also beneficial for fertility in women. Make sure you consume the proper amount of vitamins and minerals to conceive a healthy baby.
Foods To Improve Female Fertility
The health of a woman’s eggs in an ovary determines her menstrual cycle’s regularity and ability to conceive. But, how can you ensure that your eggs are healthy? There are many factors that affect the health and quality of your eggs, like nutrition, weight, lifestyle, hormones, and more.
When you are trying to conceive, nutrition and diet is one of the most important things that you should focus on. Eating balanced foods will provide you needed nutrition to keep your reproductive system healthy and to balance your hormones.
Now, look at a list of some tasty foods that contain these needed nutrients, which will boost a female’s fertility.
Beans and Lentils
Beans and lentils are a great source of folate, which is essential to maintaining a healthy hormonal balance. Lentils also contain polyamine spermidine, which may help for the fertilisation of sperm and eggs.
Example: Chickpeas, peas, kidney beans, peanuts, lentils
Nuts and Seeds
Nuts and seeds are an important part of fertility nutrition because they are rich in fibre, protein, minerals and fatty acids. Make sure you consume all nuts and seeds in their raw form to ensure all the nutrients stay intact.
Example: Peanuts, almonds, walnuts, sunflower seeds, flax seeds, chia seeds
Dark Leafy Vegetables
Dark leafy vegetables contain vitamin B, that’s said to improve ovulation. Also, increasing the amount of dark leafy vegetables in your diet can help increase fertility and egg quality.
Example: Spinach, green salad, kale, broccoli, cabbage
Citrus fruits are rich in vitamin C, which helps stabilise your ovulation and encourages the release of an egg. Therefore, consumption of citrus fruits like oranges are highly recommended to improve fertility.
Example: Oranges, lemon, grapes, pomelo, sweet lime, pineapple
Foods To Avoid When Trying To Conceive
- Caffeine – Caffeine, when consumed in excess, can affect your fertility. So, it is better to decrease or stop the consumption of caffeine. You can replace it with some healthy drinks like lemon water, fenugreek water, and more.
- High-mercury fish – Although some fish, like salmon, are good for fertility or egg quality, avoid consuming fish with high mercury levels.
- Trans fats – Trans fats in foods such as processed, baked, and fried foods can directly affect ovulation and lower your chances of getting pregnant.
Healthy eating is crucial for a healthy pregnancy, hormonal balance, ovulation, and fertilisation.
You have got a lot of information about foods to boost fertility. Try to include these foods, vitamins, and minerals into your diet when trying to conceive. Remember to include a variety of a lot of fruits and vegetables for healthy eggs. Also, if you are planning to conceive or facing fertility issues, it is better to consult the best gynaecologist near you. For example, if you live in Mohali or Chandigarh, find the best lady doctor in Chandigarh.