Healthy Dieting and Fertility
The importance of food in women's health, in general, has already been discussed earlier in the blog with articles such as Menstrual Cramps are Not Normal or Natural recipes to a relieve the symptoms of the menstrual cycle.
Following a healthy diet can help you to have a regular menstrual cycle, to treat pathologies such as PCOS, to eliminate premenstrual symptoms and also to increase fertility. Yes, following an anti-inflammatory diet can improve your hormonal health and therefore increase your fertility if you want to get pregnant without complications.
Before resorting to medical treatments and assisted reproduction techniques, you must take into account your basal temperature and your ovulation calendar, and why not, bet on natural remedies such as some types of foods. Some of them put into operation the pituitary gland, a gland that secretes different types of hormones, including FSH, which is responsible for maturing the ovules.
In fact, in order to achieve good quality ovules, it is essential to have a healthy and balanced diet, full of specific nutrients. In addition, you should reduce the intake of alcohol and tobacco almost as much as possible, as well as foods that do not help us improve ovule quality (for example, saturated fats, a substantial enemy of ovarian stimulation).
A balanced diet is essential for the proper functioning of any system in our body and, the reproductive system is no exception. It is known by the health community that the lack or excess of energy or certain nutrients has a negative impact on our body. For this reason, in addition to the recommendation to achieve an adequate weight (neither overweight nor below the recommended weight), it is recommended to carry out a balanced healthy diet.
That is why we will now explain the micronutrients, vitamins and minerals, which can help in the improvement of female fertility and are essential for the preparation of pregnancy.
Folic acid - folate
It is a vitamin of group B, specifically B9, which is related to the risk of spontaneous abortion in some studies. Therefore, a diet that meets the needs of this nutrient is recommended to all women who want to become pregnant. Folate-rich foods are green leafy vegetables (chard, spinach, canons, arugula ...), legumes or nuts.
It should be mentioned that folate is the natural form of this vitamin, folic acid is the synthetic form of this micronutrient and is found, for example, in supplements.
This vitamin is essential for the proper maintenance of the various mucous membranes of the body, including the uterine mucosa, where the fertilized egg must be implanted. On the other hand, it also interferes with the menstrual cycle, in the development of the placenta and in other aspects of female reproduction. Therefore, we must ensure that the needs of this vitamin are met, which can be done through a diet rich in reddish or orange fruits and vegetables. Melon, pineapple, squash, peach or carrot are some of the options.
Also called in some cases fertility vitamin since its deficit has been related to the inability to reproduce in different animal species. It is believed that the relationship between vitamin E and the reproductive system is due to the fact that vitamin E has a high antioxidant power that protects tissues from free radicals and environmental toxins. Therefore, so that there are no deficiencies of this vitamin we will have to ensure adequate doses through its main sources, vegetable oils (especially olive oil) and oleaginous nuts.
It is very important to start a pregnancy with optimal serum iron concentrations since during pregnancy the demands of the same will be increased. It is important that in the diet of the woman who wishes to become pregnant, there are enough iron contributions so that there are no problems in conception or during pregnancy. The foods that can provide it are meat, fish, legumes, nuts, eggs or vegetables such as spinach, asparagus or beans.
Zinc influences ovulation and fertilization and, during pregnancy, a zinc deficiency can cause various abnormalities such as spontaneous abortion, malformations, stunted growth or prematurity. On the other hand, as an antioxidant, it can help delay cellular and follicular aging that will increase the chances of pregnancy. Some of the foods richest in zinc are oysters, clams, red meat or veal liver.
We must also bear in mind that the problems when it comes to having a child, whether they come from the man, the woman or both; They must be treated as a couple. Both partners have a fundamental role and can improve their chances of conceiving by putting themselves in the hands of a health professional.
If you want to start changing aspects of your daily life to be more fertile, you can sign up for our challenge. Learn to take care of your Women's Health in 30 days with guidelines that fit this purpose and relevant information and exercises for the hormones. It’s only available in Spanish at the moment but let us know if you would like us to do an English version.