The ultimate fertility diet: We reveal what to eat and what to avoid as a new Harvard study proclaims food CAN boost a woman’s opportunity of conceiving and improve semen quality in men
Changes in diet could boost fertility, according to a review by Harvard University
Salmon, high in omega-3 fatty acids, directs blood flow to the reproductive organs which could increase fertility in women
Dark chocolate contains an amino acid proven to increase sperm count, sperm motility and semen volume
But soda has been proven in studies to decrease fecundity in both men and women
Couples are inundated with advice on what to do and not to do to conceive, but perhaps the easiest change is one in diet.
According to a review published in the American Journal of Obstetrics and Gynecology by Harvard University, there can be a connection between what women eat and their chances of get pregnant.
And there are even certain foods that men can eat to increase their semen quality.
Dr Jose Chavarro, one of the main writers of the study, told Daily Mail Online that there has been an explosion in literature on diet and fertility over the last 10 years.
The research is often contentious, with many not expressed his belief that diet has any links to the chances of conceiving.
‘Up until recently, the only analyses that received the most widespread attention on nutrition and fertility were related to alcohol and caffeine ,’ he said.
‘Now more and more analyses are coming out on other foods and their possible link. The field is moving a lot and conclusions are always changing.’
Daily Mail Online has reviewed the research and find five foods to feed- and three to avoid- to boost fertility and get pregnant naturally.
FOODS TO EAT 😛 TAGEND
Salmon is high in omega-3 fatty acids, which have been proven to direct blood flowing to the reproductive organs.
These acids also increase cervical mucus, help regulate hormones in the body, and promote ovulation.
DHA, a member of the omega-3 family, has been found in high concentrations in sperm, showing that the molecules are important in promoting sperm cell viability.
Lyssie Lakatos and Tammy Lakatos Shames of the Nutrition Twins also added that DHA is great for prenatal care and proven vital for baby brain and eye development.
Substitutes for salmon include nuts and seeds, eggs and lentils.
The dark leafy green is high in folate, a B vitamin that has been shown to increase the rate and reliability of ovulation.
Folic acid also helps with cell division and DNA production, both of which contribute to a healthy pregnancy.
Additionally, spinach contains many nutrients important for prenatal care such as iron and calcium. They can also assist against brain and spine birth defects, which can develop in the first few weeks of pregnancy
Leafy greens also naturally increase a woman’s libido because they contain chlorophyll, a pigment which helps to increase blood flow.
If you don’t like spinach, you can substitute romaine lettuce, swiss chard or arugula.
3. Whole grains
Whole grains contain B vitamins, such as B9( folic acid) and B12, which are essential for healthy fertility. A deficiency in B12 especially has been linked to infertility in several studies.
Fiber, another key ingredient, helps rid the body of excess estrogen as well as keep blood sugar balanced.
Antioxidants are found in whole grains and protect the cells which make up the ovum( egg) and organs that produce reproductive hormones from free radical damage.
Some good foods to eat include brown rice, oatmeal, and barley.
Beans have been linked to fertility due to being rich in folate, high in fiber and a good source of protein.
A study conducted by the Harvard School of Public Health analyzed more than 17,500 female nurses without any history of infertility as they tried to become pregnant.
The researchers found that infertility was 39 percentage more likely in women with the highest intake of animal protein. But women who ate more plant-based protein such as found in beans were less likely to have trouble conceiving.
The Nutrition Twins also added that beans are full of iron which is vital for avoiding anemia while trying to get pregnant.
5. Dark chocolate
Dark chocolate has been proven in several studies to increase the semen quality in men.
The sweet contains an amino acid, L-arginine, that has been proven to increase sperm count, sperm motility and semen volume.
It’s also high in antioxidants, which are help fighting free radicals found in pollution and toxins that are linked to male infertility, as well as increase heart health.
‘The antioxidants are also important for good blood flowing, which is great for fertility ,’ said Tammy of the Nutrition Twins.
Blueberries and citrus fruits are other foods high in antioxidants.
FOODS TO AVOID 😛 TAGEND
Soy-based foods, while helpful for women struggling with fertility because it exerts mild estrogenic effects, could harm male fertility.
Researchers from the Harvard School of Public Health and Harvard Medical School tracked 99 humen at the Massachusetts General Hospital Fertility Clinic regarding their consumption of soy foods over the course of three months.
The team found that men who consumed the highest amounts of soy foods had 41 million sperm per milliliter fewer than the individuals who devoured no soy products.
Obstetrician Neils Lauersen told the Daily Beast that’ while including a few soy-based foods in your diet won’t affect most men, if a man’s sperm counting is low, or even low-to-normal, soy foods could tip the estrogen/ testosterone balance in the wrong direction and reduce sperm counting further.’
2. Fried foods
Fried foods reduce blood flow to the reproductive organs, which could hurt fertility, as well as clog the arteries.
Researchers at Harvard University found that the more trans fat a woman feeds, the greater her danger of fertility problems.
The study of 18,000 girls found that for every two percent of additional calories the women ate from trans fats, their risk of infertility increased by 73 percent.
‘You’re trying to prep the body where it will promote the healthiest home for the baby so you want to be eating foods full of vitamins and minerals ,’ said Lyssie of the Nutrition Twins.
A study published in the publication Epidemiology found that drinking one or more full-sugar sodas per day and could lessen your chances of get pregnant.
The study undertaken by the Boston University School of Public Health look at more than 3,800 women between the ages of 21 and 45 and more than 1,000 of their male partneers.
Researchers found that one sugar-sweetened beverage per day was linked to a 20 percentage decrease in fertility no matter which partner drank it.
Specifically for women, the lessening was 25 percentage and for the male partners the decrease in fecundity was 33 percent.
In a press release, Elizabeth Hatch, professor of epidemiology and lead author of the study stated:’ We procured positive associations between uptake of sugar-sweetened liquors and lower fertility, which were consistent[ even] after controlling for many other factors, including obesity, caffeine uptake, alcohol, smoking, and overall diet quality.’
Source: Daily Mail
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