Eating a healthy diet helps set up the best possible environment for a pregnancy. Maintaining a healthy weight is essential for both men and women. Obesity alters hormone levels. Obesity in men can lead to changes in testosterone, affecting sperm quality and mobility. Food intake and weight are directly tied to estrogen and the female menstrual cycle. Too little food or too much will cause irregular periods and affect ovulation. The ideal body weight will be different for each person. If weight is not the problem, other sperm or ovulation disorders might be the culprit. Diet can help improve fertility.
More and more people are turning to nutrition as a means to boost fertility. The key is to eat healthily. Foods rich in antioxidants remove free radicals in the body. Free radicals, which are produced when the body turns air and food into energy, can be damaging to sperm and eggs. Antioxidant-rich foods include blueberries, grapes, nuts, and dark green vegetables. Sweet potatoes, tea, whole grains, and fish are also high in antioxidants.
Choose healthy fats over trans fats
Trans fats increase infertility risks, especially in women. Trans fats carry a high number of health risks and are found in processed foods and hydrogenated oils, including fast food,. Reading nutrition labels and checking ingredients can help reduce intake. Healthy fats include vegetable, canola, or olive oils, fish, avocados, and nuts.
The type of carb is important
Carbohydrates are a leading cause of obesity problems. The higher the excess weight, the greater the chances of infertility. The type of carbs is also essential. Refined carbs found in sodas and processed grains are especially problematic and can cause spikes in blood sugar levels. Foods that are high on the glycemic index (GI) are associated with ovulatory infertility.
Fiber creates balance
Fiber keeps hormone and blood glucose levels balanced. Excess testosterone and estrogen are found in the intestines and removed as a waste product. High-fiber foods can include vegetables, fruits, and whole grains. The amount of fiber needed will depend on the individual. Too much fiber in a female can cause ovulation issues.
Pay attention to protein
Protein is incredibly important. Protein helps build and repair tissues and is essential for the development of a growing fetus. When choosing a protein, lean protein sources such as fish and chicken are better than red meat. Not all meat is created equal. Most meat on the market is processed and full of chemicals. Too much animal-based protein has been linked to infertility in both men and women. Try swapping meat and fish for vegetables, beans, and lentils.
Eat for fertility
The key to eating for fertility is to eat a healthy diet. Remove trans fats and refined carbs. Eating more fiber and antioxidants will improve overall health and make maintaining a healthy weight easier. Food consumption is one of the easiest ways to increase fertility. Couples struggling with infertility should speak with a healthcare provider or fertility specialist for specific recommendations on improving fertility.