Making healthy choices and changes while on your fertility journey can help your stress levels and provide some control during a time when circumstances can often feel overwhelming.
There are a number of key nutrients that help support your reproductive health. While too much saturated fats and refined sugars are linked to poorer fertility, a diet high in unsaturated fats, whole grains, vegetables, and fish are linked to improved fertility in both men and women. Various studies show :
1. Beans and Lentils
High in fiber and protein, can help improve ovulation. Both of these legumes are also an excellent source of folic acid, a vital component that aids with conception and helps in healthy embryo development.
Eating sunflower seeds is an easy way to help maintain proper sperm count levels and sperm motility without making any huge dietary changes.. Sunflower seeds also offer substantial amounts zinc, folic acid, and selenium— all of which are potent fertility nutrients with stellar benefits.
3. Fruit
Antioxidant-rich foods like fruit, Raspberries, blueberries, and strawberries are high in vitamin C and folic acid, which provides healthy fetal growth after conception. Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve fertility for both men and women. This study showed that women with high fruit intakes had a significantly reduced chance of infertility.
4. Avocados
Avocados are full of Vitamin K, potassium and folate , offers tons of dietary fiber and folic acid, which we know are crucial during the early stages of pregnancy.
5. Greek Yogurt and Cheeses
Fatty foods are great for boosting fertility. Greek yogurt and cheese contain calcium, probiotics , and vitamin D, all of which help improve ovulation.
Salmon offers loads of protein and valuable omega-3s that improve fetal development throughout pregnancy. Keep in mind, it’s best to purchase wild-caught salmon to decrease the presence of mercury, which can be harmful to a pregnancy if too much is consumed. To be safe, limit your salmon intake to once or twice a week.
7. Asparagus
Asparagus is a powerhouse food with incredible benefits for those trying to get pregnant. Studies show that eating one cup of boiled asparagus will provide you with over 60% of your daily recommended value of folic acid, fulfill your daily vitamin K value, and strengthen your reproductive health with more than 20% of vitamins A, C, and B.
Walnuts are packed with omega-3s and omega-6 fatty acids, which on a regular basis will improve semen health, resulting in a better motility, quantity and morphology.
Yolks contain vitamin B and essential omega-3s. They also contain folic acid which helps the body create red blood cells and help to maintain embryo development after conception.
Your platter should consist of:
1) ½ of the platter should consist of vegetables and fruits
2) ¼ of the platter should consist of grain food
3) ¼ of the platter should consist of protein
4) 1 glass of water
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