Best Diet to Improve Fertility

Lifestyle choices affect individuals' health. A well-balanced diet and exercise are beneficial for people suffering from health issues. Infertility is one rising problem nowadays, but fortunately, a good lifestyle, which includes a well-balanced diet and physical activity, can also improve problems of infertility.

Let’s talk about the best fertility diet that is useful in improving fertility issues.

Do Specific Foods Really Exist to Improve Fertility?

It is scientifically proven that certain foods that boost a person's fertility exist. Infertility can be a complex matter in which certain treatments are required, which includes medication and lifestyle changes.

Some foods, which include omega-3 fatty acids and vitamin E, are very good for the health of egg cells and sperm. These foods also improve the functions of ovulation and sperm motility, which ultimately enhances a person's fertility health.

Importance of Supplements in Fertility

The role of supplements in fertility is still a developing field, but the importance of supplements in maintaining pregnancy is well-developed. Fertility is a complex matter that is affected by individual differences, so understanding the effect of vitamins and supplements on conception is an ongoing process.

The supplements affect the functioning of women's reproductive health, which may include:

Menstruation
Ovulation
Thyroid function
Energy production
Immune function
Egg quality

A good amount of vitamins and minerals is important for creating a suitable environment for a healthy pregnancy.

In men, the supplements can increase sperm count and motility, which further improves the chances of successful fertilization.

What Should you Eat when you are trying to Conceive?

If you are trying to conceive, then you should make some lifestyle changes. Diet and exercise support the body's basic needs and requirements and promote normal functioning, including reproductive function. If you take a balanced diet and exercise regularly, you can prepare your body to conceive. A good diet not only promotes the conceiving process but is also very helpful to support your pregnancy.

Some of the foods that can increase your fertility health are as follows:

Fruits and vegetables
Fats
Complex carbs
Protein
Dairy products
Walnuts
Avocados
Salmon
Citrus fruits
Salmon

Foods that Support Female Fertility

Some foods are suitable for the fertility of women, and the best foods for fertility support their reproductive health. If you are struggling to improve your fertility health, then you should prepare your body by making some changes in your diet. The best diet to get pregnant includes foods that are rich in folate, vitamin B12, and omega-3 fatty acids, which are beneficial in improving female fertility.

Best foods for fertility in females also include Folate or folic acid, which is present in the following foods:

Dark-green leafy vegetables
Legumes like chickpeas, lentils, and black-eyed peas
Fortified cereals or bread
Brussels sprouts

Vitamin B12 Can be Found In

Fish meat such as salmon,tuna etc
Meat of beef and lamb (in moderation)
Eggs
Clams
Yogurt
Fortified nutritional yeast

Omega-3 Fatty Acids Can be Obtained from

Low-mercury fish, particularly salmon
Seeds like flax and chia
Plant oils such as canola oil, sunflower oil and olive oil

Foods you Should Avoid to Prepare the Body for Conceiving

While the best diet for trying to conceive exists and supports fertility and reproductive health, there are also some foods that can negatively affect fertility. These foods should be used in minimum quantity or should not be used at all. If you are trying to conceive, then you should avoid the following foods:

Foods with high amounts of sugars
Red meat
Excessive use of alcohol
Caffeine
Processed food
Saturated fats

What Should you Add to your Fertility Diet?

If you have a concern about improving your fertility, then you should add some specific foods to your diet. These foods not only help you to conceive but also support and prepare your body to maintain pregnancy. Some of these foods good for fertility that you should add to your diet are:

Fish, olives, avocados, nuts, and seeds are rich in good fats.
Legumes, dairy products, lean meat, and fish rich in proteins
Iodized salt, seafood
Green leafy vegetables rich in folic acid
Antioxidants like vitamin E

The Well-Established Link Between Fertility and Weight

According to the studies, there is a positive correlation between obesity and the risk of infertility. It means if you are overweight, then you are at risk of being infertile. This risk is three times higher in obese patients than in non-obese.

Excessive weight, especially excess abdominal fat, is associated with insulin resistance, where the body needs to produce more insulin to maintain normal blood sugar levels. Obese patients have decreased levels of sex hormones. This increases the chances of irregular menstrual cycles and low-quality sperm production that ultimately affect fertility.

Lifestyle Changes for PCOS

Polycystic ovarian syndrome, or PCOS, is a hormonal disease in which patients experience infrequent menstrual cycle, weight gain, hair production on the face and body, and infertility. If you are suffering from the same symptoms, then luckily, you can manage these symptoms by changing your lifestyle.

Lifestyle modification is one of the most effective treatments for PCOS. Most women can improve fertility health by just making some changes in their diet and regular activity. Let’s discuss some lifestyle changes you should adapt to control PCOS symptoms:

Maintain a Healthy Weight : Maintaining weight can help you regulate hormones like androgens and insulin, which cause PCOS. You should cut some portions of your processed and unhealthy foods. Maintaining weight also improves the treatment outcomes of PCOS.

Regular Exercise : Regular exercise can help you maintain a healthy weight range, and it also controls your blood sugar level. It also promotes the mental well-being that can motivate you to keep going on.

Follow a Suitable Diet : You should avoid foods that contain high levels of sugar because it can increase the level of insulin in your blood. You can take carbs that contain high fiber, like whole grains, vegetables, fruits, and beans.

Prenatal Nutrition for Women

During pregnancy, your body needs more of certain nutrients, such as protein, iron, folic acid, iodine, and minerals. It is also very important to take vitamins and minerals like K, Ca, and vitamin D in adequate amounts. A highly nutritious and balanced diet can support a healthy pregnancy and baby. Here are some tips to help you maintain a healthy diet during pregnancy. You should take:

Whole fruits such as bananas, apples, oranges, strawberries etc.
Vegetables like potato, spinach, beans, broccoli and okra.
Whole grains such as brown rice, oatmeal, millet, bulgur, and whole-wheat bread
Proteins like meat,, eggs, seafood, beans, lentils, nuts, seeds, and tofu.
dairy products which include yogurt, milk, cheese and butter.
Oils such as vegetable oil.

If you have a complicated pregnancy, then you can make some changes to your diet after taking consultation with your dietician and fertility specialist.

Conclusion

Although the effect of diet in improving fertility is still a developing field, there is still limited evidence that certain foods enhance reproductive health. A balanced diet and healthy lifestyle can prevent many diseases that can negatively affect fertility. A healthy diet to get pregnant can be different for each patient, but getting an individualized plan is not difficult.