The role of nutrition in fertility is indirect but equally important as in recent years more and more research has proven their correlation. As much as pregnant women pay attention to their diet during pregnancy, they should also pay attention to their diet during the reproductive period. The same goes for men to strengthen sperm. Of course, the reasons for infertility are often unclear and the success of a childbearing attempt depends on many factors.
What factors affect fertility?
Body Weight
There is much research that correlates body weight with ovulation and consequently with fertility. Maintaining a healthy weight is one of the most important factors when it comes to fertility.
Women with a body mass index (BMI calculation) above normal or underweight are more likely to experience ovulation problems. At the same time, men with increased body weight also face low testosterone levels, resulting in fertility problems.
Physical Activity
There is a direct correlation between fertility and the presence or absence of physical activity. Moderate-intensity exercise is recommended to strengthen the body and fertility. Excessive exercise can have the opposite effect. The recommendations state 150 minutes of moderate-intensity exercise per week.
Psychology
Stress has negative effects on our health and especially on fertility. Anxiety and depression affect 30% of women who visit fertility clinics.
Smoking
Smoking is known to have many harmful properties. It increases the chances of erectile dysfunction and complications in pregnancy, reduces the chances of fertilization and achieving pregnancy. A study has shown that it can increase the risk of infertility by at least 60%.
Nutrition
Of course, its role is important. Vitamins, minerals, trace elements and other nutrients will create even more favorable soil. Proper nutrition improves health, increases the chances of conception and lays the foundation for a pregnancy without complications.
Which foods should I prefer?
1. “Good Fats”
Increased intake of monounsaturated fatty acids such as raw olive oil, avocado, nuts, chia seeds, fatty fish and eggs contributes to improving fertility. These fats, also known as good fats, can regulate ovulation and improve egg quality. They also help with fetal brain development, help reduce the likelihood of premature birth and preeclampsia and reduce postpartum depression. However, avoid fish that live in the oceans, such as albacore tuna and swordfish, because they contain large amounts of mercury.
2.Plant-Based Protein Sources
Replacing animal protein sources with plant-based proteins (such as legumes and nuts) in our diet helps with infertility issues and enhances the likelihood of conception. The amount of animal protein when increased consequently increases the risk of infertility by 39% compared to low animal protein intake. So try to limit meat and meat products and eat fish 1-2 times a week and plant-based proteins more often.
3. Seasonal or Organic Fruits & Vegetables
The increased consumption of fruits (strawberries, melon, watermelon) and vegetables (peppers) offer us adequate intake of vitamin C, which increases sperm motility. At the same time, fruits and vegetables are excellent sources of antioxidant vitamins (vitamins A, E, lycopene, β-carotene) that protect sperm from the damaging effects of dangerous free radicals.
However, it is essential that fruits and vegetables are seasonal or organic so that fewer pesticides have been used. The use of pesticides and chemicals affect fertility. These substances are called xenoestrogens and have a similar structure to the body’s estrogens, affecting our normal hormonal function.
Free range meats
Consume organically farmed and raised products (free range animals), which use as few hormones, antibiotics, preservatives and flavor enhancers as possible. Many of these substances damage the liver and disrupt the proper functioning of hormones, resulting in ovulation disorders.
What foods should I avoid?
-High glycemic index foods
Such foods include sweets, sugary soft drinks, white pasta, white bread and rice. Women who regularly consumed foods with a high glycemic load were 92% more likely to experience ovulation problems.
-Saturated / Trans Fats
Increased intake of trans – saturated fats has been linked to negative effects on a woman’s ovulation. Trans fats contain foods such as butter, bacon, fried foods in general and packaged foods. A recent study even showed that a diet higher in trans fats and low in unsaturated “good” fats is associated with fertility problems by 31%.
-Alcohol
Increased alcohol consumption reduces the absorption of antioxidant vitamins, namely vitamins C, E and selenium. At the same time, alcohol reduces sperm motility and limits their number.
-Caffeine
Excessive caffeine consumption (more than 3-4 cups of coffee per day) is associated with a 45% decrease in fertility, according to a recent opinion from the American Society for Reproductive Medicine (ASRM). In addition, increased caffeine consumption before pregnancy is associated with the risk of miscarriage.
-Skim dairy
Large amounts of low-fat dairy products can cause fertility problems, unlike high-fat products. So at this time of life, if there are no other health factors, the consumption of full-fat dairy products is recommended.
-Soy
The isoflavones contained in soy act like female estrogens and thus the idea was created that consuming large amounts of it affects fertility. However, the results so far are controversial.
Should a man follow the same diet?
Both female and male fertility are related to diet.
Infertility in the male population comes from free radicals that attack the body’s cells. Antioxidants play a decisive role in protecting them.
The main antioxidants that contribute to the protection of sperm are:
- Lycopene. The richer a diet is in lycopene, the higher the sperm levels in the body.
Foods rich in lycopene are fresh tomatoes, tomato paste and watermelon.
- Vitamin C, rich in antioxidants that plays an important role in sperm quality.
Foods rich in vitamin C are citrus fruits such as orange, lemon and other fruits such as strawberries or kiwi.
- Vitamin E, another antioxidant that contributes to fertility.
Foods rich in vitamin E include nuts, pumpkin seeds, flaxseed, fatty fish and oils.
- Selenium affects the LENDIG cells that produce testosterone in men. Supplementing with selenium increases sperm motility.
Foods rich in selenium include nuts, especially Brazil nuts, fatty fish and whole grains.
- Zinc. It participates in the creation of enzymes necessary for spermatogenesis.
Foods rich in zinc are seafood, especially oysters, nuts and red meat
- Folic Acid. Its deficiency causes reduced spermatogenesis and fertility.
Foods rich in folic acid are dark green vegetables and we will also find it in enriched cereals.
In conclusion, couples who want to conceive would do well to adopt good eating habits early on before they start trying to conceive. A proper diet and a healthy lifestyle will increase the chances of conception and lay the foundation for a pregnancy without complications.
