when it comes to boosting fertility, food may also take center stage. There are nutrients which, if added to one's meal, would help improve reproductive health and enhance your chances of getting pregnant. In this regard, here are the top ten foods to help support fertility.
1. Leafy Greens
Spinach, kale, and Swiss chard have a rich concentration of essential vitamins and minerals, especially folate. Folate is a nutrient that makes almost everything happen in our body relating to cell division and DNA synthesis, hence being important in egg and sperm quality. Antioxidants from these greens also reduce oxidative stress, which impacts fertility negatively.
2. Berries
Antioxidants and, especially, Vitamin C are in high amounts in berries like strawberries, blueberries, and raspberries. Antioxidants help protect the cell from damage by free radicals, which can add to egg quality and overall reproductive health. Vitamin C promotes the balance of hormones within the body and supports immune function.
3. Nuts and Seeds
Nuts, like almonds and walnuts, and seeds, which include flaxseed and chia seeds, are full of healthy fats. These foods house a dense level of omega-3 fatty acids. Omega-3s are very supportive of hormone production and, therefore, healthy menstrual cycles. Zinc and Vitamin E are also available in these foods, making them very supportive of reproductive health.
4. Avocado
Avocados are not only delicious but really packed with monounsaturated fats, really crucial for hormone production. They also contain Vitamin E, which can boost egg quality and help your whole reproductive system. The healthy fats in the avocado can aid in making your body absorb fat-soluble vitamins more effectively.
5. Eggs
Eggs are a powerhouse of nutrition, providing high-quality protein, choline, and Vitamin B12. Choline is important in brain development and may affect fertility too. The protein in eggs provides overall health, including reproductive health, by helping to keep hormone levels balanced.
6. Whole Grains
Whole grains like quinoa, brown rice, and oats are rich in fiber, apart from other essential nutrients such as Vitamin B6 and magnesium. These nutrients help with your blood sugar levels and balance your hormones-all of which are very important to be balanced when it comes to reproduction. It can also help one be at a healthy weight since excess weight may alter fertility.
7. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, are the richest sources of omega-3 fatty acids, which are crucial for the reduction of inflammation and the support of hormone production. These fishes also provide Vitamin D, linked with better fertility outcomes. Consume a minimum of two servings of fatty fish per week.
8. Beans and Lentils
Beans and lentils are very rich in protein, fiber, and iron. They are considered one of the best plant sources of proteins, considering these legumes will be able to keep energy levels at their peak and even balance blood sugar. Iron may also become a subject of greater importance for a woman because this mineral prevents anemia and supports women's health in general.
9. Greek Yogurt
Greek yogurt is rich in protein and calcium, both of which are very crucial for overall health and, hence, fertility. The good bacteria found in Greek yogurt translate into positive gut health, which is linked to better nutrient absorption and hormonal balance, respectively. Calcium helps regulate reproductive hormones and supports bone health.
10. Citrus Fruits
These citrus fruits are highly rich in Vitamin C, which assists the immune system and helps with hormonal balance in the body. Vitamin C assimilates with iron and decreases oxidative stress, which may have benefits for reproduction.
Conclusion
All these fertility-enhancing foods add to your overall better health and reproductive system. Though a healthy diet is an essential part, the lifestyle should be healthy, too, and the stress must be minimal, with consultations with health professionals for personal advice. Also, by keeping in mind the nutrient value of the food you intake, one is taking care of his or her body in order to ensure good health and fertility when conceiving with higher chances.
(Author: Dr. Jyoti Bali MBBS, MS - Obstetrics & Gynaecology, Founder of Baby Soon Fertility and IVF Center)
