Description: The goal of most diets is weight loss, a healthy heart, or a lifestyle. But one diet is dedicated to a specific topic – family planning. It was created to help a woman get pregnant faster. Find out more about fertility and nutrition in our article.
Experts from the Harvard School of Public Health examine nutrition and female fertility interdependent correlation during the Nurses’ Health Study, a multi-year medical science marathon. This project started back in 1976 and continues today; 280 000 women of all ages working as nurses have already become its participants.
As medical specialists, the participants responsibly provided the necessary data on their health status and submitted detailed reports on their lifestyle, bad habits, and dietary habits.
The researchers decided to create a diet to improve fertility and assumed patterns between nutrition and the onset of ovulation. A study has shown that a proper diet reduces the risk of infertility by 66% in case of ovulation absence and the risk of female infertility from other causes by 28%.
So does nutrition affect fertility? How to have healthy fertility? This article will share the fertility nutrition facts and details of simple, healthy food to improve your fertility.
Fertility and Nutrition: Detailed Plan
Lean on healthy fats
These are unsaturated fatty acids. They are vital for the body, are not synthesized in our body, and must come from outside. These healthy fats include, in particular, Omega-3 acids, which are found in fatty sea fish – salmon, mackerel, herring, etc. The richest sources of unsaturated fatty acids are vegetable oils, especially flaxseed, olive, and nuts: hazelnuts, almonds, pecans, cashews.
Reduce trans fats
These are fats that cause serious harm to the body, including their negative effect on female and male fertility. The primary sources of trans fats in our daily diet are ready-made baked goods, sweets, and convenience foods. For example, if you enjoy drinking coffee with waffles or regularly buy frozen baking dough, which is often high in trans fats, this can significantly reduce your fertility. When planning a pregnancy, it is advisable to refuse such products.
Eat less animal protein
Protein is essential for fertility and nutrition. But it is safe to eat pork, lamb, and beef dishes more than once or twice a week.
Gastroenterologists advise not to overeat red meat but remember that legumes – beans, peas, chickpeas, lentils – are “heavy” food, which is contraindicated for gastritis, colitis, and some other digestive problems. Fish and poultry are easier to digest and are unique healthy protein sources needed by expectant mothers.
Go from fast to slow carbs
Fast carbohydrates provide a short-term burst of energy, which ends with the same rapid loss of strength and an acute hunger feeling. Healthy slow carbohydrates are whole grain flour, cereals with minimal processing: brown rice, oatmeal, etc. Whole grains are valuable primarily for fiber – it helps to lose weight, improve digestion and ensure the balance of intestinal microflora.
Get rid of low-fat dairy products
According to fertility nutrition research, the ability to conceive was higher in women who preferred yogurts and milk with a normal fat percentage – at least 2.5%. Low-fat dairy products are almost entirely devoid of calcium and essential vitamins – A, D, E.
My kitchen advisor recommends focusing on fermented milk products with 3-5% fat content.
Monitor your vitamin levels
Folic acid and other B vitamins are vital not only for pregnant women but also at the stage of conception. These vitamins are involved in DNA synthesis, regulate metabolism. Folic acid plays an essential role in the formation of the fetus in the early stages of development. Therefore, by the time of conception, the mother’s body must accumulate a sufficient amount of this nutrient.
What to eat for good fertility? Natural sources of folate are green vegetables such as spinach, lettuce, and broccoli. It is also found in legumes: beans and lentils, and in sprouted wheat grains, oatmeal, seeds.
Maintain a fertile weight
Excess weight, like deficiency, negatively affects the ovulation cycle. The study showed that to increase the chances of conceiving, you need to maintain a body mass index within the normal range of 20 to 24.
With a fertile diet, the amount of fat intake increases significantly, and fat is very high in calories. Therefore, to not gain excess weight or lose the existing one, reduce the total calorie content of the diet by reducing fast carbohydrates.
Combine proper nutrition with exercise
Regular exercise has a beneficial effect on fertility and nutrition. But it is important not to overdo it: extreme fatigue and a low percentage of body fat are not suitable for fertility.
The safest type of physical activity is walking. WHO recommends such walks in the fresh air for at least 30 to 50 minutes daily.
The fertile diet is not hard and has no contraindications. It can increase pregnancy chances if the woman does not have serious problems like infection or blocked fallopian tubes. So think about your healthy nutrition today. We wish you good luck and good health!
Please share your thoughts about fertility and nutrition in the comments below. Are you following a fertility nutritional plan?
Author’s Bio: Rachel H. is a nutritionist with experience in gynecology and endocrinology. She helps couples to establish nutrition for a successful conception and bearing of a child, accompanying patients at all stages. In her spare time, Rachel studies natural supplements and their effects on the female body.
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