Most married couples will surely await the arrival of the Little One. Some do not require a long time to get pregnant, some are waiting for a few moments.
There are many reasons for the wait. Diet is one of the important reasons and is often forgotten. This does not only apply to women but also men.
Following a healthy diet is very important to help increase fertility. Come, see the following review about the nutrients needed to increase fertility. Have you eaten the right foods?
1. Monounsaturated fat
The Nurses Health Study II explained that women with a healthy diet rich in monounsaturated fat have higher fertility rates.
Good food sources of monounsaturated fats include extra virgin olive oil, avocados, and nuts.
This food is easily obtained and consumed.
2. Dairy products rich in fat
While the reason is not entirely clear, research has found an association between consuming fat-rich dairy products and increasing fertility in women.
One of the researchers from the Nurses Health Study mentioned above, believes this may be due to the fact that pure milk still contains the female hormones estrogen and progesterone.
Skim milk products, milk with androgens or male hormones, are thought to inhibit ovulation.
3. Foods rich in antioxidants
A diet that is rich in foods with antioxidants, it is important to protect the reproductive system from free radicals.
Free radicals can affect viable sperm by reducing the number and motility. If you or your partner regularly consume alcohol, the need for antioxidants may become higher.
Foods that are rich in antioxidants include:
- Citrus fruit
- Red paprika
4. Omega 3 fatty acids
A study found that men with high fertility levels had a healthy ratio of omega-3 fatty acids in their blood.
Another study found that men who added 75 grams (about 3/4 cup) walnuts per day (a good source of omega-3 fatty acids) into their daily diet, had higher sperm counts, increased sperm mobility and more some chromosomal abnormalities.
Food sources that contain Omega-3 fatty acids include walnuts, ground flaxseeds, chia seeds, and fatty fish such as salmon.
5. Foods rich in vitamin D
Research has found that vitamin D levels are associated with sperm quality (the higher, the better). In women, adequate levels of vitamin D are very important for making reproductive hormones.
Foods that contain Vitamin D, among others
- Enriched milk products
- Egg yolk
- Fungus (grows in UV light)
- Fatty fish (tuna, salmon)
When planning a pregnancy, keep in mind it is also important to limit foods that are not good for our health. For example, foods that contain trans fat, because it can increase insulin resistance which affects ovulation.
Diets rich in trans fat are also associated with poor sperm quality.
That’s some good food to increase fertility. Come on, check the food that is commonly consumed so far, is it suitable?