Ever wonder how your diet could impact your chances of starting a family? As it happens, the food you eat plays a big role in more than just your overall health; it may influence your fertility. The intake of nutrients affects everything from hormonal production to the quality of the eggs and the sperm, making the right diet an integral part of your fertility. Whether you are planning to get pregnant or actively trying, it is extremely important to understand the relationship between fertility and diet to make the right choices that support your reproductive goals.
In this blog, we will talk about the essential nutrients that help optimise your fertility and offer insights into how your diet could become a powerful tool on the journey to parenthood.
A] The Connection Between Diet and Fertility
Your diet may have some impact on your fertility, and maintaining a healthy diet for fertility closely aligns with the general principles of good nutrition. You’re on the right track if you already practise healthy eating habits. However, by making positive changes to your diet, you’ll benefit your fertility and support the health of your heart, blood vessels, brain, and other bodily systems. Achieving a healthy weight through balanced nutrition can further enhance your chances of conception, especially if you have weight concerns.
The Mediterranean diet has shown promising evidence of fertility benefits. This diet emphasises plant-based foods, including whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices, with olive oil as the primary source of added fat. It also includes fish, seafood, dairy, and poultry in moderation. The Mediterranean diet can significantly improve heart health, lower the risk of diabetes, and promote better brain and gut health. Additionally, the Mediterranean diet helps increase fertility in females, making it a beneficial choice for those seeking to improve their overall well-being and reproductive health.
B] Key Nutrients That Influence Fertility
1. Folate
Folic acid helps prevent certain birth defects. It also helps reduce nausea and vomiting caused by the hormonal changes during pregnancy. If you are not taking a prenatal vitamin, you can get folic acid from foods such as spinach, beans, beef liver, leafy greens, rice, asparagus, etc. You should aim to have 400 micrograms of folic acid per day.
2. Omega-3 Fatty Acids
Omega-3 is an important fatty acid that helps to build blocks for the developing foetal brain and retina during pregnancy. The most active form of omega-3 fatty acids is docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Having omega-3-rich foods helps improve egg quality and delay ovarian ageing, improving your pregnancy chances. For pregnant and lactating women, the optimal intake is 700 mg daily of EPA and DHA, with at least 300 mg as DHA. You should consume fatty fish, walnuts, flax seeds and plant oils.
3. Iron
Iron is an important mineral that increases fertility in females, forms haemoglobin and carries red blood cells. Women should have their iron levels checked via blood tests to determine if they need to boost their intake. Adult women should have at least 18 mg of iron daily, 27 mg while pregnant and 9 mg daily while lactating. You should consume foods such as lean meats, spinach, and lentils, which are excellent sources of iron, making them important foods.
4. Vitamin D
When you are pregnant, your body needs vitamin D to maintain proper calcium and phosphorus levels, which helps build the baby’s bones and teeth. A pregnant woman needs around 10 mg daily. It has also been linked to changes in sperm count, sperm quality and testosterone level. Certain Vitamin D-rich foods can help increase your sperm count. You can get vitamin D from eggs, salmon, sardines, red meat, fortified dairy, etc.
5. Zinc
Zinc plays an important role in helping cells to grow and multiply, and an adequate level of zinc is needed during periods of rapid growth, like pregnancy. When you are pregnant or breastfeeding, you need more zinc than usual. Pregnant women need 11 mg daily, and breastfeeding women need 12 mg daily. The best sources of zinc are red meat, shellfish, poultry, beans, nuts, and whole grains.
6. Antioxidants and Anti-Inflammatory Foods
Antioxidants and anti-inflammatories are important components of food for fertility. Herbs and spices are the real powerhouses for antioxidants; it is also recommended to include some herbs and spices with every meal. Fruits, vegetables, nuts and seeds also contain many antioxidants. For anti-inflammatory foods, you should have fish, especially those high in omega 3, nuts and seeds, fruits, vegetables, and extra virgin olive oil.
C] Diet Strategies for Optimising Fertility
1. Creating Balanced Meals with Key Nutrients
You should have a well-rounded diet when you are planning to get pregnant. Half of your plate should be filled with fruits or vegetables, a quarter with protein and a quarter with whole-grain carbohydrates. A balanced diet helps with hormonal regulation, improves egg quality, and energy levels and creates a supportive environment for conception.
2. Foods and Habits to Limit
Knowing which foods and habits may work for you or against you is important regarding fertility and diet. High-sugar and processed foods can lead to insulin resistance; negatively affecting hormone balance and ovulation. Likewise, excessive intake of caffeine and alcohol is known to impair fertility in both men and women. If you are already seeking fertility treatments, then an IVF doctor in Mumbai may ask you to reduce these substances to get better results.
3. Practical Tips for Adding Fertility-Enhancing Foods
Incorporating fertility-enhancing foods doesn’t always have to be a major change in diet; it could be quite easy. Add antioxidant-packed foods like berries and spinach to your breakfast or smoothies. Replace white bread and pasta with whole grains, which will give you sustained energy and promote hormone regulation.
Conclusion
Diet can largely influence your fertility and changing your diet can enhance your reproductive health. If you have tried starting a family for years and are facing challenges, it is time to reach out to an IVF doctor and explore other options. If changing your diet doesn’t work, you could either preserve your eggs, sperm or fertilised embryos for future use or go for IVF or IUI treatments.
If you are looking for IVF doctors, Dr. Hrikishkesh Pai and his team have experienced doctors who create tailored plans for you. Contact us today to learn how our specialised care can help you achieve your dream of becoming a parent.
