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Proper nutrition serves as the foundation of fertility as the food we consume can have a major impact on our ability to conceive. It severely affects the reproductive health of both men and women. With informed dietary choices, individuals can improve their fertility potential and increase their chances of conceiving. Dr. Sulva Arora, MD, DNB, and Clinical Director of Nova IVF Fertility in Mumbai shared with IANS the dietary recommendations on the impact on reproductive health:
Key Nutrients for Fertility:
When it comes to conception, certain nutrients play an important role in supporting reproductive function. These include:
Folic Acid: Important for fetal development and reducing the risk of birth defects.
Omega-3 fatty acids: Supports hormonal balance and promotes overall reproductive health
iron: Important for maintaining healthy blood levels and fertility
Vitamin D: Vitamin D is also very important as it helps in egg maturation and embryo implantation.
zinc: It is essential for the production of male sperm
Eating nutrient-rich foods not only boosts fertility but also increases the chances of a healthy pregnancy. Foods like vegetables, nuts and seeds, fatty fish and lean meat prepare the human body for conception.
Effects of sugar and processed foods
Eating high levels of sugar and processed foods can harm fertility. These foods may be delicious, but they can harm our body in the long run. Excessive consumption of sugar is linked to various health problems such as obesity, diabetes, heart disease and even cancer. Processed foods are full of artificial ingredients and preservatives that can disrupt our metabolism and gut health. They are high in unhealthy fats and sodium, which can cause high blood pressure, inflammation in the body, disrupt hormone levels, and negatively affect reproductive function. By limiting intake of these items and focusing on whole, nutrient-dense foods, individuals can make their bodies more fertility-friendly.
The role of hydration in fertility
Staying hydrated is important for overall health, but it also plays an important role in fertility. Proper hydration is often overlooked. Proper hydration ensures that all bodily functions, including reproductive health, are functioning optimally. Staying hydrated supports the body’s natural functions, including hormone balance and cervical mucus production. Dehydration can reduce cervical mucus production, making it difficult for sperm to reach the egg and successfully implant. Additionally, being properly hydrated can help regulate hormone levels, support egg quality, and increase uterine lining thickness—all factors important to fertility. Drinking at least 8-10 glasses of water a day is recommended, but individual needs may vary depending on factors such as activity level and climate.
Creating a fertility-focused meal plan
Create a meal plan rich in fertility-supporting nutrients to improve reproductive health. Adding a variety of fruits, vegetables, whole grains, lean protein and healthy fats can provide the body with essential nutrients needed for hormonal balance and optimal fertility. Focus on maintaining blood sugar levels throughout the day by including complex carbohydrates like quinoa and sweet potatoes. Additionally, prioritize healthy fats from sources like avocado and olive oil to support hormone production, and aim to drink plenty of water throughout the day. And finally, consider consulting with a health care provider or nutritionist for personalized guidance for specific needs and goals.
In conclusion, by paying attention to the foods you eat and making conscious choices, you can improve your reproductive health and have and maintain a healthy pregnancy.
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