To begin with, check your fertility rate, whether it is high or low. Avoid excessive smoking and drinking alcohol as it has a negative impact on one’s reproductive system, and could result in infertility or ovulatory disorders. Chances of infertility may also occur in cases where women multitask, are under constant stress, physically obese, or live an unhealthy lifestyle.
The most important factors responsible for an unhealthy lifestyle are the food we consume, being overstressed or a workaholic, and lack of physical exercise. Here we focus on food, which plays a major role in restricting or augmenting fertility in women.
Our daily diet often includes junk food, fizzy drinks, and foods that contain high amounts of trans fat (found in margarine and fried food items) and bad carbohydrates (which are low on nutritional count and high on calorie fats found mostly in processed sugar, candies, fruit juices, etc). Our food habits are always unchecked; we tend to eat things that satiate our taste buds, which in turn harm our body’s metabolism, physique, and hormonal functioning.
Therefore, in order to enhance fertility, one needs to add a lot of nutrients, vitamins and minerals in their daily. Following is a ‘fertility diet’ that will enhance your fertility rate. Divided into five categories, you can easily sort out the food that you buy from the supermarket and the food that is present at home.
Food habits that enhance fertility
Proteins: Increase the intake of beans, peanuts and peas. Reduce the intake of red meat but not entirely as it contains vitamin B12, which is essential for the development of the nervous system.
Whole Grains: Brown bread, oatmeal, quinoa, and brown rice are complex carbohydrates that don’t affect your blood sugar levels as opposed to refined carbohydrates. They also include vitamins B and E which are essential for the production of a healthy egg and help in better cellular reproduction.
Diary products: Consumption of whole milk or full fat yogurt not only provides one with calcium, but one serving of this will also help in compensating for any extra calories in your diet.
Omega-3 Fatty Acids: Salmon, sesame seeds, avocado, sardines, and pumpkin seeds provide you with omega-3 and omega-6 fatty acids, which help in the functioning of our reproductive system and improve blood flow. For vegetarians, flax seed can be a substitute for fish.
Vegetables and Fresh Fruits: Vegetables and fresh fruits are high in antioxidants that help our reproductive system. An important nutrient called folate helps in preventing birth defects and is found in many fruits and vegetables, namely, strawberries, and citrus fruits like oranges, grape fruits and lemons, and green leafy vegetables like spinach (which is a good source of folic acid, vitamin C and iron).
Other fertility diet items include honey (rich in amino acids and minerals), garlic (rich in nutrients, vitamin B6 and selenium) and oysters (rich in zinc). Having a fertility diet will help enhance fertility, lose weight, store energy for you and the baby, and cleanse and remove all unwanted toxins from the body.
(By Fareeda Ghaznavi)