Have you ever heard that nutrition and fertility are closely related? Both in order to seek natural pregnancy and when resorting to assisted reproduction treatment, you should know that the quality of the gametes (both the ovules and the spermatozoa) can improve thanks to some foods.
There has been talk on other occasions about the need to follow a healthy lifestyle. This article is going to focus specifically on food: essential nutrients, allied vitamins for fertility… And what types of food to include on a daily basis, as an aid in the search for pregnancy.
What is the relationship between food and fertility?
The recommendation to follow a healthy diet, in general, should not sound like a novelty to you. In what concerns us, reproductive medicine, there are several indications to follow in relation to food before or during pregnancy. From the foods to eliminate or reduce from the diet, to those beneficial in pregnancy.
Luckily today we have a lot of information on this matter. So much so that a few years ago it was published in human reproduction a study showing that women who ate little fruit and too much fast food had higher rates of infertility and greater difficulties in achieving pregnancy. A clear demonstration of the importance of following a healthy diet when you want to be a mother.
And this relationship occurs, mainly, since the vitamins and minerals present in our diet are beneficial for the organs. Among them, those that participate in the formation of follicles and, therefore, in reproduction. These are the thyroid gland, the testicles and ovaries, and the pituitary gland.
Nutrition to improve oocyte quality
Next, we are going to see what types of foods it is interesting to include in the daily eating plan when you are trying to get pregnant.
Legumes
These seeds are rich in minerals and proteins, so they provide many benefits to the body. They are a versatile food and, therefore, easy to introduce into different dishes of the eating plan. Chickpeas, beans, lentils, beans, broad beans or peas are some of the most common. How to cook them? Stews, stews, in creams or purées, hummus, pâtés… But also cooked in the oven, with eggs or to be used as a side dish.
Vegetables
If you want to be a mom, you’ve probably heard of folic acid. This vitamin, essential in pregnancy, is widely present in vegetables. The green leafy ones especially. Spinach, chard, lettuce, endive, watercress, cabbage, artichokes… They have great benefits at the hormonal level, since they activate liver function.
Fruit
We cannot stay with just one, since they all have high levels of vitamin C. However, oranges and yellows also have beta-carotene, a vitamin that helps in embryo implantation thanks to its benefits on the endometrium. Oranges, lemons, grapefruit, mango, peach… But also melon, pumpkin or carrot.
For their part, the red or purple ones have a high antioxidant power, which improves the quality of eggs and sperm. Among them we find grapes, strawberries, blackberries, forest fruits, raspberries, watermelon…
Can more eggs be produced naturally?
One aspect to take into account, which can help to better organize the daily or weekly menus, is that these foods are in season. On the other hand, another general aspect to take into account is to completely eliminate the consumption of tobacco or alcohol. But also reduce the consumption of caffeine, since it interferes with the absorption of iron in the body. And this, in case you didn’t know, is a key element in pregnancy.
Continuing with things to eliminate from a healthy diet: trans or saturated fats. These tend to be present to a greater extent in products made industrially or ultra-processed. According to WHO, these must represent less than 1% of the daily calorie intake, due to their health risk. By eliminating these processed foods, both the quality and the production of oocytes will be increased.
As for the elements that do include in the diet: fiber. It has various benefits for reproductive health. To do this, it is enough to incorporate unrefined cereals into the diet: rice or whole grains. But also nuts, which are healthy and beneficial for fertility. Of course, keep in mind that they should be consumed raw and without roasting. We recommend walnuts, almonds, hazelnuts, cashews, chestnuts… But also sunflower or pumpkin seeds, which you can easily include in creams, purees or salads.
Essential vitamins for fertility
Vitamin D, also known as that of the sun, is widely beneficial in the search for pregnancy. Low levels of this vitamin are associated with higher levels of miscarriage, preeclampsia, and other abnormalities. But it is also that vitamin D improves embryo implantation. In what foods can you find it? Dairy and its derivatives; meats -bovine liver or chicken, especially-; blue fish or egg yolk.
On the other hand, folic acid has already been mentioned. Also known as vitamin B9, its consumption is essential from three months before seeking pregnancy.
At IVI we help you to be a mother
We know that each patient, each diagnosis, is unique. For this reason, we approach each case in a personalized way and we will give you all the necessary instructions to achieve reproductive success. If you want us to help you fulfill your wish to be a mother, you can contact us at 900847300 or fill out the form to request an appointment at IVI and our team will call you.
