Improving fertility and encouraging reproductive health often involve more than just timing. The chances of conception in the first month of trying can be quite low, standing at about 30%, and 25% of couples could still be trying to conceive a year later. Of course, disorders can greatly affect the couple’s ability to conceive; however, diet can also contribute to the overall scenario. Also, it’s crucial to understand that infertility is a couple’s problem; about 50% of cases have male-related factors; thus, it’ll be beneficial if both work on improving their lifestyle and nutrition.
Best Foods for Fertility
Maintaining a healthy weight as well as proper nutrition is considered a fundamental requirement for reducing the risk of diseases of the reproductive system and organs. However, some specific foods can provide an extra boost to fertility, and these foods are as follows:
Walnuts
Research shows that walnuts are great foods that help in fertility for both male and female because they contain omega-3 fatty acids. They assist in the management of ovulation in women and fertility in men. Vitamin E, which is abundant in walnuts, can also function as antioxidants and hence be highly beneficial towards sperm by reducing the rate of sperm damage and increasing sperm concentration and motility. This makes walnuts one of the best ingredients that you should consider incorporating into any fertility-enhancing diet.
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Tomatoes
Tomatoes contain rich vitamins A and C, and they have lesser known fertility benefits from their high lycopene content. Lycopene is a very important antioxidant that has been demonstrated to increase sperm density and the rate of spermatozoa. The level of lycopene increases as the tomatoes are cooked and therefore illustrates the saturation aspect of tomatoes as they ripen. For instance, exposing tomatoes to heat for a few minutes will increase their lycopene content by up to 54%. The lycopene after 25 minutes of the cooking process was significantly found to be increased by 75%.
Citrus Fruits
Fruits like oranges, grapefruits, lemons, and tangerines are good sources of vitamin C important in sperm production. In addition, these fruits contain polyamines, which are critical to reproduction of the male and female reproductive organs. Other aids that can be taken to improve egg and sperm quality are citrus fruits, and these can be easily incorporated into one’s diet.
Full-Fat Dairy
Full-fat dairy products lower the risk of ovulatory infertility in women trying to conceive. Whole milk, yogurt, and most cheeses have high nutritive values with vitamins A, D, and E, respectively. High-polyamine foods like camembert and Parmigiano-Reggiano cheeses are known to boost reproductive functionality.
Beans and Lentils
Self-beans and lentils have fertility benefits for men and women. They are ‘rich in’ folate, which is very essential in cell division and development, and spermidine, a polyamine that has a direct link with fertility. Previous studies imply that increasing folate concentration may increase overall implantation and clinical pregnancy rates, particularly among ART such as IVF.
Sardines and Salmon
Fish and other seafood products, especially those containing omega-3 fatty acids, are also recommended in a fertility-enhancing diet. There are benefits of omega-3s on fertility; however, one must be careful for women intending to get pregnant notably concerning mercury.
Foods to avoid while trying to perceive
As there are foods that have positive effects on fertility, there are foods that can be taken sparingly or avoided in order to improve fertility. Couples trying to conceive should steer clear of:
- Added sugars: fertility is lowered by consumers of sugary beverages, cakes, cookies, and most foods containing refined carbs, including white bread.
- Alcohol: Both binge drinking and alcohol dependence harm fertility if a person drinks more than two units per day.
- Caffeine: It is well known for impacting the fertility nature of people, and thus its consumption is best prescribed in intervals that do not include conception.
- Red and processed meats: Such foods are very negative on fertility, especially those rich in saturated fats.
Conclusion
Changes in diet by couples planning to get pregnant should be made at least 90 days before conception. Prenatal nutrition and supplements needed for folic acid, iron, B-vitamins, and Vitamin D are present and maintain an optimum level during pregnancy to promote a healthy pregnancy.
If you want to make changes to your diet to improve fertility, please speak with your doctor or a fertility specialist. Please know that we are here to assist you on your journey to grow your family. For fertility treatment in Noida, please reach out to Maaeri Fertility and IVF Center.