Infertility is becoming a global concern in this modern world. About 1 in 7 of couples are facing infertility and are not successful in conceiving even after trying for 1 year. The right fertility-boosting foods can increase the chances of having a healthy baby. The appropriate combination of fertility vitamins can help increase the chances of conception, but don’t wait until you’re pregnant to begin taking these vitamins and minerals. Check out this article to learn about fertility boosting foods that are packed with vitamins and minerals that improve the likelihood of pregnancy.
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Importance of Vitamin and minerals
Vitamins and minerals are crucial for the reproductive health of women. Medical studies have shown that consuming some foods and avoiding few can improve a woman’s ovulatory performance.They are necessary for various processes, including ovulation and menstruation, thyroid function, the generation of energy, the immune system, egg quality, and egg maturation. In the case of males, antioxidant supplementation significantly influences sperm concentration, motility, and morphology as per the study. Healthy eating patterns have a lower chance of abnormalities in factors including sperm count, sperm concentration, and sperm motility, as well as a lower rate of sperm DNA fragmentation.
How does diet influences fertility?
A diet high in vitamins and minerals can increase both men’s and women’s fertility. Some of these fertility boosting foods are known to increase fertility and increase a person’s chances of getting pregnant. A balanced diet that includes foods high in nutrients like folic acid, vitamin D, iron, vitamin E, B vitamins, and zinc will also benefit in supporting the baby’s growth. So, with the right medical attention, a healthy lifestyle, and a balanced diet this condition is very much treatable.
Also check: Infertility in males
Diet rich in vitamins and minerals:
A diet high in vitamins and minerals can increase both men’s and women’s fertility. Some of these fertility boosting foods have been shown to improve fertility and raise a person’s likelihood of becoming pregnant. A balanced diet that includes foods high in nutrients like folic acid, vitamin D, iron, vitamin E, B vitamins, and zinc will also benefit in supporting the baby’s growth. So, with the right medical attention, a healthy lifestyle, and a balanced diet this condition is very much treatable.
Also, check Foods to Improve Female Egg Quality
Vitamins and Minerals that boost fertility:
Minerals and vitamins are organic substances that the body needs to function properly. Vitamins and minerals are crucial components of our diet and are essential for numerous body functions, particularly significant for reproduction. Essential vitamins and minerals are necessary for conception in both men and women. The following are some vitamins and minerals that help in increasing your chances of conception and boosting your fertility.
1. Folic Acid:
Folic acid, often known as B9, is the “superhero” vitamin during pregnancy. 400 micrograms of folic acid per day are required for women who are of reproductive age and trying to conceive. It is one of the most crucial nutrients for female fertility and it also reduces the likelihood of a neural tube abnormality, which affects the baby’s spinal cord. This vitamin can be taken by men as well because it improves sperm quality. According to research, adequate folate intake may influence progesterone levels, and a lack of B9 may result in irregular ovulation which leads to infertility.
Sources: Citrus fruits, Whole grains, Green leafy veggies, Lentils, Chickpeas, Asparagus, and Broccoli
2. Vitamin B complex:
For women, B vitamins are essential for conception. Around the time of ovulation, they help the ovaries release an egg. In a woman’s body, progesterone levels are balanced by vitamin B6. Successful pregnancy depends on the timing between ovulation and menstruation, which is ensured by balancing progesterone levels. B12 regulates hormones and improves the quality of male sperm production. Vitamin B6 can enhance the luteal phase and balance a woman’s progesterone levels.
Sources: Chickpeas, Whole grains, Leafy greens, Cauliflower, Banana and Eggs
3. Vitamin C:
Vitamin C is an extremely potent antioxidant. Increased quantities of vitamin C were found in the follicular fluid, which may be related to better egg quality. In studies, vitamin C is frequently coupled with vitamin E and has been shown to enhance sperm health and reduce DNA breakage. Sperm defects can be eliminated and sperm motility can be improved with vitamin C.
Sources: Green leafy vegetables, Nuts, Seeds, Sunflower oil, and Soybean oil
Also check out: Vitamin C for skin glow
4. Vitamin D:
Vitamin D is a fat-soluble vitamin which is vital for reproductive hormones. Fertility and vitamin D are highly related. Naturally conceiving women are more likely to have normal vitamin D levels. Ovulation issues and a higher incidence of endometriosis are linked to low vitamin D levels. Vitamin D improves the body’s absorption of calcium and contributes to bone strength. Vitamin D may be essential for healthy fertility because both male and female reproductive systems include vitamin D receptors and metabolising enzymes. High blood pressure, premature birth, and bacterial vaginosis have all been associated with vitamin D deficiency.
Sources: Tuna fish, Cod liver oil, Mushroom, Spinach, Milk, yoghurt
5. Vitamin E:
Antioxidants like vitamin E protect the body from free radicals. Low vitamin E levels in men can harm the testicles. Vitamin E deficiency in women can interfere with ovulation and the ability to become pregnant. Additionally, it raises the quality of men’s sperm.
Sources: Sunflower seeds, Pumpkin seeds, Almonds, Hazelnuts, Peanut butter, Kiwi, Mangoes
The health of male hormones and the appropriate growth and maturation of sperm depend on zinc. Zinc deficiency is linked to hypogonadism and poor sperm counts. Zinc is critical for the proper operation of several organ systems. It depends on improved immunological performance, gene expression, DNA synthesis, and wound healing. Zinc levels in both blood serum and semen are frequently low in individuals with poor semen analysis results.
Sources: Oysters, Whole grains, Dairy products, Legumes, Beans
Consuming iron can help women become pregnant and fight anaemia brought on by pregnancy. Iron deficiency causes anaemia and contributes to reduced conception rates. Iron increases blood volume in the body, promotes fertility, and regulates ovulation. Inadequate quantities of iron in the body prevent the formation of red blood cells, which leads to low haemoglobin levels. Low haemoglobin, therefore, reduces the body’s ability to transport oxygen, which leads to poor-quality eggs and makes conception extremely challenging.
Sources: Meat, tomatoes, Beets, Broccoli, Spinach, and Pumpkin
Also check: Foods to prevent Iron deficiency
CoQ10 is a substance that is essential for cell activity. It enhances embryo quality and increases female fertility rates. Sperm motility is more likely to be improved in individuals with higher amounts of CoQ10 in their semen. Consuming foods rich in CoQ10 is the only way to obtain this nutrient as the body cannot synthesize it naturally.
Sources: Spinach, Cauliflower, Broccoli, Soyabean, Sesame seeds, Whole grains
9. L- Carnitine:
Acetyl L-carnitine, often known as ALC, contains antioxidant properties that may promote fertility and reduce endometriosis and polycystic ovarian syndrome (PCOS) symptoms. Sperm motility has been demonstrated to be improved by oral L-carnitine (LC) and Acetyl L-carnitine (ALC) supplementation. Additionally, sperm’s viability and motility appear to be enhanced by the addition of LC before being frozen for use in reproductive therapies.
Sources: Milk and dairy products
Also, check : Foods for infertility in females
10. Omega 3 Fatty acids:
DHA and EPA are two essential acids in omega 3 along with other nutrients. Children’s hyperactivity, low birth weight, and early birth have all been linked to low DHA levels. These essential acids encourage the release of eggs, improve blood flow to the uterus, and stabilise hormone levels in the woman’s body.
Sources: Chia seeds, Flax seeds, Kidney beans, Walnuts, and Cod liver oil
Selenium is a trace element that is essential for good health. It contributes to healthy thyroid function, DNA synthesis, oxidative stress defence, and reproduction. In a small 2017 trial of men with low sperm motility, selenium supplementation dramatically enhanced sperm count, motility, viability, and morphology. Reduced consumption of foods high in selenium may raise the likelihood of developing a luteal phase malfunction (a problem in the post-ovulation phase of the menstrual cycle).
Sources: Brazil nuts, Tuna, Brown rice, Mushroom, Flaxseeds, and Shrimp
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