Reposted from Medical Daily
Tips On Getting Pregnant: 8 Fertility Foods To Add To Your Shopping Cart
Feb 24, 2015 10:23 AM By Lizette Borreli
Couples looking to add a new addition to their family will attest to the tiresome methods of calendars, charts, and countdowns for ovulation. Pregnancy prospects may appear grim when it comes to boosting fertility naturally, but a healthy, balanced diet full of essential nutrients may help both a woman and a man’s fertility.
In the U.S., approximately 10 percent of women between the ages of 15 and 44 have trouble conceiving or staying pregnant due to problems with ovulation, blocked fallopian tubes, physical problems with the uterus, or uterine fibroids. However, infertility is not always a woman’s problem. A Centers for Disease Control and Prevention study found that 7.5 percent, or 3.3 to 4.7 million of all sexually experienced men younger than age 45 reported seeing a fertility doctor during their lifetime. Of these men, 18 percent were diagnosed with a male-related fertility problem. Low sperm counts, poor sperm quality, or both account for more than 90 percent of male infertility cases.
While some risk factors may not be altered, both men and women can modify behaviors that have been tied to low fertility rates, such as a poor diet.
Bananas
This potassium-rich food does more than just help keep blood pressure at bay, it can boost both male and female fertility. Bananas contain vitamin B6 (a water soluble vitamin), which regulates the body’s hormones and menstrual cycle.
“A B6 deficiency can lead to poor egg and sperm development,” Vandana R. Sheth, a registered dietician, diabetes educator, and spokesperson for the Academy of Nutrition and Dietetics, told Medical Daily in an email.
Carrots
The orange-colored vegetable popularly linked to improved eyesight can also help men in the bedroom when it comes to their sperm performance. A 2013 studypublished in the journal Fertility and Sterility found carotenoid intake was associated with higher sperm motility, and in the case of lycopene, better sperm morphology. In other words, eating carrots can boost sperm quantity and quality by up to eight percent.
Leafy Greens
Salads with spinach, romaine, arugula, broccoli, and other dark, leafy greens can go a long way when it comes to ovulation and sperm. These greens are high in folate, a B vitamin that can lead to healthier sperm and reduce the likelihood of a miscarriage or genetic problems with the baby. A 2002 study published in the journal Human Reproduction found nonsmoking men with no prior history of fertility problems who had the highest intake of vitamin B had nearly a 20 percent reduction in the number of abnormal sperm.
Lentils
This plant source can deliver an optimal dose of iron, which is known to lower a woman’s risk of infertility. A 2006 study published in the journal Obstetrics &Gynecologyfound women who got most of their iron from plant sources reduced their risk of infertility by 40 percent. Meanwhile, women who took the highest doses of iron supplements, 41 milligrams a day, reduced their risk of ovulatory infertility by 62 percent.
More research is still needed before iron supplementation is recommended to aid fertility in women. Sheth suggests focusing on a diet that is high in iron. “Note that when you enjoy iron-rich foods with a vitamin C-rich food, you enhance the absorption of iron in your body,” she said. For example, when eating a spinach salad, top it with tomatoes, red bell peppers, or a citrus dressing.
Shellfish
It may be worth enduring the smell of fish for your fertility’s sake. Shellfish contains B12, which can help strengthen the endometrium lining in egg fertilization and reduce the risk of having a miscarriage. This fish type is also a good source of “selenium and essential fatty acids (antioxidants)” says Sheth, “which protect the egg and sperm from free radicals.”
Walnuts
Walnuts are a healthy beneficial snack for a man’s sperm. A study published in the journal Biology of Reproductionfound eating 75 grams, or 2/3 cup of omega-3 rich walnuts led to an improvement in sperm vitality, motility, and morphology for men. Women can also benefit from the consumption of omega-3s, making it the ideal snack for everyone.
Not only are walnuts filled with omega-3s, but they are also rich in polyunsaturated fats and zinc. The omega-3s and polysaturated fats help with the production of hormones. Sarah Clark, fertility coach and author ofFabulously Fertile – Supercharge Your Fertility Naturallytold Medical Daily in an email: “This helps to improve sperm quality. Zinc is an important element to increase testosterone.”
[ZFC note: we omitted the suggestions of Ice Cream and Whole Wheat Bread. We believe that for many of our patients, following a gluten and dairy-free diet helps decrease inflammation before and during the cycle.]
