Get ready to spice up your grocery list. Because we’re talking about the nutrition you need to boost your fertility! Whether you are trying to conceive or simply want to improve your reproductive health. Proper nutrition can make a big difference. Ditch the fries and grab a handful of nuts because we have expert-approved advice on the foods you must add to your diet for better chances of conceiving.
“Nutrition plays an important role in a woman’s fertility. It is important to maintain a healthy weight and eat a nutritious diet to improve fertility and ensure a smooth pregnancy,” says Dr. Astha Dayal, obstetrician and gynecologist. Principal Consultant, CK Birla Hospital, Gurugram said, besides prenatal vitamins, there are certain dietary changes that can help improve fertility outcomes.
The Vitamins You Need to Boost Fertility
We all have heard about pregnancy or post pregnancy diet. But we also need to be aware of what they eat before pregnancy. Here are some prenatal vitamins that should be taken at least 3 months before pregnancy. If you’re planning a pregnancy, according to Dr. Dayal:
* Folic acid: This is necessary to help prevent brain and spinal cord defects.
* Calcium: Promotes strong bones and teeth for both mother and baby
* iron: It helps in the development of both blood cells and muscles.
* Omega 3 fatty acids: Helps in brain development
* Vitamin D: important for pregnancy
In addition to these vitamins Eating a balanced diet is equally important. Being overweight or malnourished can affect ovulation and pregnancy. For example, in India, 30 percent of female infertility cases are related to ovulation problems caused by polycystic ovary syndrome. “A low-glycemic diet can improve hormonal imbalance in women with polycystic ovary,” says Dr. Dayal.
The gynecologist further explained that the importance of diet has been studied in different population groups. And it doesn’t only affect egg production. But it also affects embryo quality and implantation efficiency. Eating an unhealthy diet can disrupt the microbiome and can cause low levels of chronic inflammation. which is associated with many infertility-related diseases
Foods You Need to Increase Fertility
As Dr. Dayal suggests, the following dietary changes may improve fertility:
1. Reduce trans fats in your diet.
Trans fats are found in processed and packaged foods. “They increase insulin resistance. She recommends having more monounsaturated fatty acids, such as those in olive oil, plant fats such as nuts, avocados, and grapeseed oil, which have anti-inflammatory properties and should be included in your diet. your fertility diet
2. Avoid simple carbohydrates.
Simple carbohydrates such as processed foods, sweets, desserts, cold drinks, juices, maida, rice, potatoes, which release sugar in your body immediately, are not a big deal when trying to conceive. Dr. Dayal recommends switching to complex carbohydrates that release slow sugars. lots of fiber, beans, vegetables, fruits, and whole grains
3. Eat high-protein foods
A high-protein diet, which contains protein from vegetarian sources such as nuts, seeds, lentils, jana, rachma, and is considered superior to animal sources for improving fertility.
Fish like salmon, tuna, and sardines are good sources of omega-3 fatty acids, mainly DHA, which help improve fertility.
5. Try to avoid dairy products.
Some studies show that too much skimmed milk may reduce fertility. Therefore, it should be avoided. Hormones contained in dairy products, such as estrogen and progesterone, are believed to May interfere with ovulation and hormonal balance
6. Eat Antioxidant-Rich Foods
A diet with colorful fruits and vegetables, such as leafy greens, berries and citrus fruits. Beans and lentils will boost fertility. Fruits such as watermelon and asparagus must be in your diet to improve egg quality.
Read more: From dehydration to morning sickness Eating watermelon can help you in many ways during pregnancy.
7. Eat a gluten-free diet.
Gluten is a protein found in barley, wheat, and other dietary grains. Some people are sensitive to gluten and may experience gastrointestinal problems or inflammation when consuming gluten. Inflammation can negatively affect fertility. Therefore, avoiding gluten may be helpful for some women. However, it’s important to note that not everyone needs to avoid gluten. and should only be consumed on a gluten-free diet by a physician or registered dietitian, if necessary.
8. Refuse Caffeine
Caffeine is a stimulant that can increase heart rate, blood pressure, and cause insomnia. It can also impede the absorption of certain nutrients, such as calcium and iron. Dr. Dayal recommends limiting your caffeine consumption to 200 mg per day, which is roughly equivalent to 1 cup of coffee or 2 cups of tea.
9. Do not use inappropriate substances.
Inappropriate substances such as alcohol, tobacco and sedative drugs can negatively affect fertility. They can interfere with ovulation and hormonal balance in women. If you are trying to get pregnant It’s important to avoid these substances altogether.
Simple lifestyle changes like this can help increase your chances of getting pregnant and ensure a smooth pregnancy. Remember that good nutrition is the key to a healthy pregnancy and a happy family.
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