Understand The Relation Between Fertility And Nutrition
There is a proverb “you are what you eat”. A healthy mind and healthy body can be achieved with healthy food. Nutrition may be associated with fertility outcomes. It is a known fact that couples with optimum body mass index that is between 18-25, have better fertility outcomes in comparison to couples who are either overweight or underweight.
On one hand low weight is associated with irregular periods and ovulatory disturbances, on the other hand obesity as well causes ovulation problems and irregular periods in females and is also associated with metabolic diseases like diabetes, hypertension, heart diseases and other metabolic disorders which might lead to abnormal semen parameters in males. So, it’s is important to have optimum weight to achieve better result for fertility.
Different diets have been researched for increasing fertility although no specific diet has been proven to increase the chances of conception. But healthy nutritional diets rich in whole grains, monounsaturated or polyunsaturated oils, vegetables, full-fat dairy foods, iron, fruits, and fish, have been associated with positive effect on fertility in women and higher semen quality in men.
Also, limiting alcohol intake, caffeine intake and smoking has been found to have positive impact on fertility rates according to some studies.
Balanced Diet It is essential to eat diet containing balanced portion of carbohydrates, fats and protein along with vitamins and minerals as consumption of all of the components are significant for health. There are few vitamins and minerals which have been studied and found to be related with fertility.
The importance of adequate amount of folate periconceptionally has been addressed in many studies. Folic acid deficiency has been proved to be associated with neural tube defects in fetus. In addition to that folic acid also affects ovarian function, implantation, embryogenesis and the entire process of pregnancy. It has also been found to be associated with recurrent spontaneous abortions. Foods rich in folic acid are broccoli, Brussels, sprouts, leafy green vegetables, such as cabbage, kale, spring greens and spinach, peas, chickpeas, kidney beans and breakfast cereals fortified with folic acid.
Role of Vitamin in fertility is another vitamin which is associated with multiple health benefits. Similarly, it is also linked with fertility, pregnancy and lactation. Couples with normal levels of vitamin D has been seen to achieve higher pregnancy rates and better pregnancy outcome as observed by few studies. Foods providing good source of vitamin d are oily fish – such as salmon, sardines etc., red meat, liver and egg yolks.
Essential Minerals like zinc and magnesium have been seen to affect both male and female fertility in various studies. Zinc is required for normal ovulation and good egg quality in females and is essential for normal semen parameters in males. Hence, normal levels of zinc are required for healthy gametes which would help in achieving better fertility rates.
Similarly, magnesium deficiency is also linked to infertility. It has been linked to estrogen and progesterone both hormones are required for pregnancy. Few studies have found a correlation between low magnesium levels and male infertility. Good sources of zinc are meat, shellfish, dairy foods – such as cheese, bread and cereal products – such as wheatgerm. Foods which are good source of magnesium are nuts & seeds, green leafy vegetables, broccoli, bananas, beans, soybeans, mushrooms, milk, egg yolk and fish oil.
Nutrition plays vital role along with exercise to achieve optimum weight and good health. Well- balanced diet with consumption of all the components of food of prime importance to live a healthy life. And it is important to know that healthy body produces healthy babies!
