“We must let go of the life we have planned, so as to accept the one that is waiting for us.” Many people dream of one day having a child, and when that proves to be difficult or impossible, it can be a disheartening journey. In a country like India, fertility is still seen as the biggest disability, whereas it is a very natural thing and can happen to anybody. Around 12 percent of women and 18 percent of men are diagnosed with infertility in India each year. For couples or single folks hoping to one day raise a child, infertility can be disruptive and heartbreaking.
As we always say, food plays a major role in your overall well being. What you put inside our body impacts your health. Poor lifestyle, excessive smoking, and drinking and an unhealthy diet can cause infertility.
Here are few nutrition tips to boost up your fertility
FOODS THAT INCREASE FERTILITY IN MEN ARE
Zinc regulates sperm count and quality. Men who are infertile tend to have low zinc levels than men who are fertile. Try to consume fortified breakfast cereals, nuts, and beans, whole wheat grain products, dairy.
Folate is linked with damaged sperm DNA, lower sperm densities, and lower sperm counts. Try to consume green leafy vegetables, fruits, and fruit juices, especially oranges, nuts, beans, and peas.
Vitamin B-12 is important for overall sperm health. Try to consume fish and seafood, meats and poultry, especially dairy products, such as eggs, milk, and fortified breakfast cereals
Vitamin C is an antioxidant is important in male fertility. Increasing vitamin C intake improves sperm motility, count, and morphology. Try to consume Citrus fruits, fruits, such as kiwi, strawberries, Other vegetables, such as tomatoes, broccoli, Brussels sprouts, cabbage, potatoes.
Vitamin D supplements increase testosterone and improve sperm motility. Try to consume oily fish, such as salmon, mackerel, and tuna cheese, egg yolks, milk, and yogurt.
Vitamin E has an antioxidant property that protects sperm from damage. You can up your intake by eating plant-based oils, such as corn, safflower, sunflower, and soybean oils nuts and seeds green vegetables, such as broccoli and spinach and other food products
CoQ10 supplements increase semen quality in men who are infertile. You can up your intake by eating Meats and poultry, especially beef and chicken, fish, nuts and seeds, especially peanuts, sunflower seeds, and pistachios
Omega-3 fatty acids
Omega-3s has immense health benefits, including enhanced sperm count, motility, and morphology. You can up your intake by eating Fish and seafood, especially salmon, nuts and seeds, including chia seeds, flaxseed, and walnut.
An amino acid promotes male fertility. it promotes sperm function. You can up your intake by eating Meats and poultry, such as turkey, and chicken, nuts and seeds, especially pumpkin seeds and peanuts, beans and lentils, dairy products.
FOODS THAT INCREASE FERTILITY IN WOMEN ARE
Fruits and Veggies
For fertility and to improve egg quality, load your plate with fruit and veggies as it contains elements necessary for estrogen metabolism.
Indulge in healthy, plant-based fats in moderation. Nuts, avocados, olive oil can reduce the inflammation in the body, which helps promote regular ovulation and general fertility.
Avoid transfats and eat healthier unsaturated fats instead add Complex carbs
Increase insulin resistance. Insulin helps move glucose from the bloodstream to the cells. Good carbs (containing fiber, such as fruits, vegetables, beans, and whole grains) have a more gradual effect on blood sugar and insulin.
Get less protein from red meat and more from fish. Opt for plant protein for a healthy pregnancy when picking foods that increase fertility.
Consume one or two servings a day of whole milk or other full-fat dairy foods, such as yogurt, and low-fat dairy.
cut down sugar levels as concentrated doses of the sweet stuff can throw your blood sugar totally out of whack, creating issues with insulin and your general hormonal balance.
Drink coffee, tea, and alcohol in moderation, and avoid sugary drinks entirely.
Avoid forms of processed soy, particularly powders and energy bars as they have a negative effect on fertility levels.
Vitamins to Increase Fertility
Take a daily multivitamin that contains at least 400 micrograms of folic acid and 40 to 80 milligrams of iron.
Childbirth is one of the most important part in everyone’s life let it be for a man or woman. Infertility can be controlled in some cases, just make sure you are eating right. We can help you achieve the health you want through our customized meal plans. We want you to stay happy and healthy.