Nutrition – A positive impact on fertility

Posted by Alexander on May 16th, 2019 (Healthy Recipes, Nutrition)

Diet alone is not clinically proven to lead to improved fertility, yet researchers have found promising evidence that nutrition can have a positive impact on fertility.

Avoid trans fats
Trans fats are linked to many health conditions, including heart disease and diabetes. It also appears that a correlation exists between these dangerous fats and ovulation disorders

Fast food and snack foods are the most commonly eaten foods that are high in these fats. A food labeled as “trans-fat free” still can contain up to 0.5 grams (g)/serving of food. This does not sound like much, unless you consider that experts recommend that we eat no more than 2 g/day. The only way to ensure that a food is truly trans-fat free is to check to make sure that partially hydrogenated oil is not listed on the ingredient list.

Choose unrefined sources of carbohydrate

Instead of reaching for white bread or pastas for carbohydrate, aim to eat more:

  • Brown rice
  • Whole-grain pasta
  • Whole-wheat bread
  • Barley
  • Bulgur
  • Beans
  • Vegetables
  • Fruit

Get a dose of protein from plants

Examples of plant foods that are rich in protein include:

  • Beans
  • Nuts
  • Peas
  • Soy

Aim for a healthy body mass index (BMI)
It appears that infertility is less common in women with a BMI of 20-24

Take a prenatal vitamin containing folic acid
In addition to taking a prenatal vitamin containing folic acid, make sure to eat plenty of foods rich in folic acid, such as:

  • Green leafy vegetables
  • Brewer’s yeast
  • Liver
  • Fortified cereal
  • Citrus fruits
  • Beets
  • Broccoli
  • Wheat bran
  • Whole grains
  • Tomatoes

Get enough iron

Women seeking to improve their fertility may benefit from getting plenty of iron from plants. Extra iron from plants, including whole-grain cereals, spinach, beans, pumpkin, tomatoes, and beets, appears to promote fertility.

Avoid sugary soft srinks
Sugary soft drinks appear to increase the risk of infertility.

Increase your intake of monounsaturated fatty acids
Monounsaturated fatty acids are found in:

  • Olive oil
  • Peanut oil
  • Canola oil
  • Fatty fish, such as tuna and salmon
Written by Alexander

Alexander is an Accredited Practicing Dietitian having completed a Bachelor of Nutrition and Dietetics, and a member of the Dietitian Association Australia (APD)

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