When you want to conceive a baby and get pregnant, it is of great importance to lead healthy lifestyle habits and, above all, to take care of your daily diet. Numerous studies have revealed that certain nutrients can help reduce fertility problems in women, helping to improve the functioning of the ovaries, fertilization, and the subsequent development of the fetus. In addition, these nutrients greatly benefit the health of the body and are essential to keep it protected against diseases or conditions. In this FastlyHealarticle, we detail the foods to improve female fertility that you can include in your diet to increase the chances of pregnancy.
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Importance of diet for fertility
The factors that can cause infertility in women are very diverse. Still, in most cases, the difficulty in getting pregnant is due to advanced age, lesions in the fallopian tubes, suffering from conditions such as endometriosis, syndrome of polycystic ovary, sexually transmitted infections, chronic diseases, or taking certain medications. Whatever the factor that causes this problem, if after a long period pregnancy is not achieved, it is advisable to put yourself in the hands of a specialist to determine the exact cause and initiate the appropriate treatment in each case, even if treatment for Assisted reproduction.
In addition, it is also essential to bear in mind that the lifestyle that both members of the couple follow can significantly influence their fertility, so it is advisable to lead a healthy lifestyle, taking into account such essential aspects as diet. Specialists have established dietary guidelines that are very beneficial and promote fertility for both men and women. In the following lines, you can see which foods will help improve the functioning of the female reproductive system and, therefore, increase the chances of pregnancy.
The main foods to improve female fertility are foods with a high percentage of nutrients that act as antioxidants in the body, such as vitamins A, C, and E, and minerals such as zinc, selenium, or manganese. All of them neutralize the action of free radicals in the body, which are responsible for cell oxidation and many diseases that can cause considerable damage, even to the reproductive organs.
Although the body manufactures some antioxidants by itself, these are not enough and, therefore, it is advisable to obtain a more incredible amount through diet, and the ingredients richer in antioxidants that you can include in your diet are:
- Vegetables: broccoli, cabbage, cauliflower, spinach, garlic, red pepper, green pepper, carrots.
- Fruits: berries, orange, lemon, grapefruit, kiwi, plum, avocado, grapes.
- Olive oil.
Foods rich in omega 3
The essential omega-3, as docosahexaeónico acid, are very favorable for female fertility; The reason is that they contribute to hormonal balance, strengthen the immune system, and, in addition, improve the functioning of the ovaries. In addition, they are very beneficial to protect the heart and reduce the risk of cardiovascular and coronary diseases.
Because the body cannot produce this type of essential fatty acids, it is necessary to acquire them through the daily diet. Omega-3 is found in more significant amounts in oily fish, such as salmon, tuna, trout, herring, cod, and shellfish (prawns, prawns, lobsters, crabs, etc.). On the other hand, we recommend that you do not exceed the consumption of those fish that are rich in mercury, such as emperor, bluefin tuna, seabass, or grouper, as this type of fish in large quantities can lead to heart problems, negatively affecting also to your reproductive system.
Other foods that can provide this nutrient are vegetable oils, chia seeds, and flax seeds.
High fiber foods
Fiber is an essential nutrient to promote intestinal transit and the digestive process, making it successful, but it is also a good ally for women’s fertility. This is so because it allows stimulating the organism’s functioning, making conception easier, and the future fetus develops optimally. Furthermore, specialists have pointed out that a diet rich in fiber, healthy and balanced is ideal for minimizing the risk of suffering conditions that can compromise fertility in women, such as the so-called polycystic ovary syndrome or endometriosis.
The foods rich in fiber that you can incorporate into your diet are:
- Whole grains.
- Vegetables: artichoke, broccoli, peas, turnips, chard, cauliflower, asparagus.
- Fruits: pear, apple, orange, banana, raspberry, strawberry, plum, blueberry, kiwi, avocado.
- Legumes: peas, lentils, beans, beans.
- Nuts: pistachios, almonds, walnuts.
- Sunflower seeds.
Foods with folic acid
Folic acid or vitamin B9 is one of the nutrients most recommended for women trying to become pregnant and have a baby. Several studies have shown that the consumption of folic acid before pregnancy helps the formation of the tissues and organs of the fetus and prevents it from suffering severe malformations in its development. In addition to this, it is also essential for developing female sex hormones and preventing anemia.
The highest amounts of folic acid can be found in foods such as:
- Vegetables: spinach, broccoli, kale, turnips, asparagus
- Fruits: citrus, papaya, strawberry, banana, avocado.
- Legumes: chickpeas, peas, beans, lentils.
- Whole grains.
To finish with the foods that help female fertility, we have to mention those that have high doses of iron in their composition. This mineral is essential for the correct formation of red blood cells and its consumption while trying to gestate and during pregnancy. It is significant to prevent the future mother from running out of energy and suffering from anemia. This condition can increase the risk of premature deliveries and low-birth-weight babies.
In this way, it will be essential to consume foods that are good sources of iron, such as those detailed below:
- Meat: lean beef, chicken, turkey, pork loin, etc.
- Vegetables: spinach, beets, chard, broccoli, parsley.
- Fruits: apricots, plums, banana, loquats, figs.
- Fish and shellfish: tuna, hake, clams.
- Whole grains, soy, tofu, oatmeal.
Foods unfavorable for fertility
On the contrary, an unbalanced diet or a strict weight loss regimen lacking nutrients like the above will be detrimental to female fertility and negatively influence when conceiving a baby. Next, we specify the foods that are not favorable for your fertility, and that should be avoided or reduced in the diet:
- Refined carbohydrates: white bread, white rice, and pasta.
- Trans fats: precooked foods, portions of margarine, industrial pastries, fried foods, sauces, etc.
- Unpasteurized dairy products.
- Raw meats and poorly washed vegetables.
- Fish with mercury.
- Caffeinated drinks.
- Alcoholic drinks.
This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.
If you want to read more articles similar to Foods to improve female fertility, we recommend that you enter our Sexuality category.
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.