Nutritional education has its grasp on fertility and can make a difference in your ovulation to create positive results. Proper fetal development is also supported by the fertility diet through the knowledge of nutrition. You can target your reproductive system for conception, save adequate hormonal functions, production processes and health of egg, sperm and blood.
Dr. Weston Price and Dr. Brewer, in their combined study gave us a point to note that traditional and natural diet is preferred over commercial diet to ease fertility success free of complications like preeclampsia. The problem is reduced due to the change in couple’s diet with the inclusion of healthy oils, proteins, calcium and other minerals.
Reproduction and Gender
Women feel well with 2200 calories at the time of fertility with an active lifestyle, average height and weight without having issues for different body compositions. But, they are in need of high doses of iron about 18mg of iron and calcium.
Men need 2800 calories with energy dense foods for good fertility because there might be issues like heart problems and associated diseases like diabetes, osteoporosis and anaemia.
The science and research supporting the effort
80% positive results have been marked infertility through a recent research with the use of a nutrition therapy for the sake of fertility. A big change in lifestyle of partners and contribution of both is good in lessening the chances of ovulatory diseases. A published paper with the name of “Obstetrics & Gynecology” is in the favour of the connection of fertility with nutrition therapy. It shows that women who take less sugar from carbohydrates and trans fats but eat more vegetable protein and not of animal source with lots of fibre rich foods, iron and multivitamins in their diet shifts to fertility soon. The paper also reveals through the results that daily workout or walk is also behind the success always, moreover, they take high fat dairy foods and surprisingly had a lower body mass index (BMI).
Nutrients to take
Macronutrients-Proteins, fats, fibre and carbohydrates must be added in your daily diet.
Proteins are for your cells and fetus body after conception; include a variety of sources from plant or animal for a balanced combination of servings. Take a look-
Plant protein sources
Lentils (1 cup has 18gm)
Most beans (1 cup has 13-15gm)
Quinoa (1 cup has 9gm)
Nuts (1 cup has 6-9gm)
Green vegetables (1 cup has 4 gm)
Animal protein sources
Free-range organic chicken
Grass fed beef
Wild Alaskan salmon
Fibre rich sources
Whole grains and pseudo-grains
Nuts & seeds
Fibre takes excess amounts of oestrogen and xenohormones with them to assist the digestive tract in maintaining proper functioning.
It is good to know for you here is that cholesterol and saturated like EFAs in controlled amounts are better to include in your daily diet. 30% of your total daily required calories should be fat. Cholesterol has especially served as a precursor to all the body hormones and controls the amounts of progesterone too. Select good fatty foods-coconut oil, grass-fed meats, fish, nuts and seeds while get rid of hydrogenated oils and vegetable oils cooked at high heat.
Sources to choose from-Eggs, fatty fish, dairy, cod liver oil and vitamin D from sitting out in the sun for 15 to 20 minutes per day
Vitamin D turns sex hormones on and creates balance of hormones and ovulation. A study conducted by Yale University School of Medicine tracked 67 infertile women and showed results that only 7% of them had normal levels of vitamin D.
Sources to choose from- Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens
The scientific name of the vitamin is Tocopherol and its meaning is bearing young. Sperm and egg DNA integrity protection is also done through vitamin E.
Sources to choose from- Seafood and organ meat
This nutrient amount in the body declines with age and it has its contributing effect on better egg health, cells functioning and energy, increase in semen sperm motility and act as antioxidants to save cells from free radical damage.
Sources to choose from- Abundant in plants and fruits including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit
Sources to choose from- potatoes, spinach and red meat
Only traces of this acid are found in rare foods. This acid as an antioxidant helps to prevent female reproductive organs and improves sperm quality in men. A study showed its efficiency in increasing the motility and reuse of antioxidants in your body.
Sources to choose from- Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, and turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, chard.
It relieves signs of morning sickness and luteal phase defect, regulates hormones, blood sugar levels and eliminates PMS.
Sources to choose from- Clams, oysters, muscles, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs
Sperm quality and production, boosting of endometrium lining in egg fertilization, lower risk of miscarriages are all associated with the use of this vitamin.
Sources to choose from- liver, lentils, Pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens
Sources to choose from- Lentils, spinach, tofu, sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, navy beans, molasses, beef
Sources to choose from- Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp,
crimini mushrooms, turkey
It is an antioxidant that works like a shield against free radicals to eggs and sperms, saves you from miscarriages, birth defects of babies and chromosomal damage. Lower reserves of selenium in your body leads to less number of sperms and interferes with the creation of new sperms.
Sources to choose from- Calf’s liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, and shrimp
Zinc is responsible to watch 300 types of enzymes working within you. Otherwise your body cells will not divide and estrogens, progesterone, reproductive system will affect a lot.