Preparing to develop your family, one of the best things you can do for your body is to eat foods that help enhance fertility. Some nutrients and appropriate eating habits can support reproductive health, hormones balance, and increase the possibilities you will imagine. The fertility -focused diet is useful for both partners as male fertility is also affected by diet and lifestyle. In this article, we will explore the best foods that should be eaten when trying to get pregnant and what they can do to help you in your journey to paternity.
Leafy green vegetables
Leafy vegetables such as spinach, turnip, and the Swiss condition are packed with basic nutrients such as folate, iron, calcium and magnesium and should be included in your fertility diet. Vitamin B9 folate is very important for the development of the fetus and recommended even before pregnancy, because it reduces the risk of defects of the nervous tube in the child. In addition, paper vegetables contain antioxidants that help protect the quality of eggs and sperm from oxidizing damage.
Nutrients
- Folic acid
- Vitamin C
- magnesium
- iron
- Fibers
Berries
Fruits such as berries, especially strawberries, berries, and berries contain antioxidants that help reduce inflammation and prevent cell damage. Protecting egg cells and sperm from oxidative stress helps support the health reproach system. Vitamins are needed to absorb iron for ovulation and good menstruation – high vitamins C in berries.
Nutrients
- Antioxidants
- Vitamin C
- Fiber
- Folic acid
Nuts and seeds
Walnuts, almonds, chia seeds, flaxseed and sunflower seeds are rich in omega -3 fatty acids, zinc and selenium, respectively. Required in the regulation of hormones and reproductive health. But selenium, in particular, is associated with helping to improve sperm health in men. More importantly, the nuts are rich in omega 3, which is necessary to support brain health and hormones in general.
Nutrients
- Omega -3 fatty acids
- Selenium
- Zinc
- Vitamin H
- protein
Full granules
Including quinoa, brown rice, oats and barley in your diet can mean a shift from refined grains and interest fertility. Fiber and B vitamins (especially B6 and B12) are contained in whole grains and help support hormones and reproductive health. It is important to obtain fiber filling because it is a vital part of both digestive health and regulating blood sugar levels, which is very important for women with multi -cysty ovarian syndrome (PCOS), a common condition in high -level areas of diabetes such as Shanghai.
Nutrients
- Fiber
- B vitamins
- iron
- magnesium
Lean proteins
Chicken, turkey, eggs, and fish are a good meager protein and essential amino acids to repair cells and produce hormones. The construction of a healthy endometrium also requires proteins that determine the way to imagine. For those who avoid meat and plant options such as beans, lentils and chickpeas also provide protein, fiber and iron.
Nutrients
- Amino acids
- iron
- B vitamins
- Cholin (in eggs)
High fish in omega -3 fatty acids
Fatty fish, such as salmon, sardines, and salmon, are among the best sources of omega -3 fatty acids, which reduces inflammation and promotes hormone balance. Omega 3s has been associated with improving egg quality and increasing blood flow to the genitals. It also helps in the growth of the fetus’s brain as soon as pregnancy is achieved.
Nutrients
- Omega -3 fatty acids
- Vitamin D
- protein
Reducing high fish such as swords, sharks and mackerel, as exposure to mercury can negatively affect fertility.
Dairy products
It is believed that full -fat dairy products, such as yogurt, milk and cheese, support fertility by providing calcium, vitamin D and healthy fat. Some studies indicate that full -fat dairy may reduce the risk of ovulation infertility compared to low -fat dairy, although moderation is the key. Brootic dairy options, such as yogurt and infidels, also support the health of the intestine, which play a role in organizing hormones.
Nutrients
- Calcium
- Vitamin D
- Probiotics (in yogurt and infidels)
- protein
Avocado
Avocado is dense nutrients and packed with monounsaturated fats, which helps to regulate hormones and improve nutrient absorption. Folic, vitamin K and potassium in avocado are also useful for reproductive health. These healthy fats support the production of natural estrogen and progesterone in the body, which is necessary for the balanced reproductive system.
Nutrients
- Healthy fats (unilateral fats)
- Folic acid
- Vitamin H
- Potassium
Sweet potatoes
Sweet potatoes are a great source of beta -carotene, an introduction to vitamin A, which supports a healthy endometrium and the development of the fetus. They also have a low blood sugar index, which classifies carbohydrates in foods based on how they affect blood sugar levels. Foods with low blood sugar indicator causes a slower and smaller high level of blood sugar compared to high foods. Stably blood sugar is essential for those who suffer from insulin resistance, and are often associated with cases such as PCOS.
Nutrients
- Beta -carotene
- Fiber
- Vitamin C
- Potassium
Final advice for a fertility diet
In addition to focusing on specific foods, here are some of the main dietary advice to enhance fertility:
- Avoid unsaturated fats – unsaturated fats, which are often found in fried foods and treatment, may interfere with hormones and increased inflammation.
- Reducing processed foods – processed foods are often high in sugar and unhealthy fats, hormone levels and total reproductive health are disrupted.
- Stay moist – drinking at least eight cups per day is necessary to maintain a healthy reproductive system and improve the cervical mucus, which plays a vital role in pregnancy.
- Considering before birth vitamin-besides a thick nutrient diet, prenatal vitamin can help ensure that you get folate, iron and other essential nutrients.
The bottom line
A fertility diet that does not revolve around “no” on food-is related to “yes”, but the heavy output nutrient that feeds reproductive health and your body is for pregnancy. Following a balanced diet of fruits, vegetables, whole grains, and healthy proteins free of fat and healthy fat can help both partners. By giving priority to these foods, you take a proactive step towards enhancing your fertility and increasing your chances of pregnancy.
