Foods that enhance fertility

The World Health Organization (WHO) defines the infertility as a disease of the reproductive system characterized by the failure to achieve a clinical pregnancy after 12 months or more without the use of contraceptive methods. The prevalence of infertility in Spain it is estimated to be 15% to 17%. Of this percentage, 40% of infertility cases are due to male-caused problems, another 40% to female-caused problems, and the remaining 20% ​​to mixed or unknown causes. This is why it is so important to lead a good lifestyle and one.

8 Nutrients that improve female and male fertility

Antioxidants

The presence of antioxidants helps reduce the oxidative process caused by free radicals that age cells and damage the semen quality and the female fertility. Antioxidants can be found in foods rich in vitamin A, C, E, Selenium and Zinc that help the correct development of the placenta and to improve the concentration, mobility and morphology of the sperm. Antioxidants are present in:

• Fatty meats
• Fish and shellfish
• Dairy products
• Eggs
• Fruits (raspberries, mango, or loquats)
• Vegetables and vegetables (especially red and orange in color)
• Whole grains
• Vegetables
• Nuts and seeds (almonds, hazelnuts, or sunflower seeds)
• Olive oil

It is also recommended to eat raw vegetables to avoid losing part of their properties during cooking. Although there are two exceptions, the and the.

Folic acid and vitamin B12

They are vitamins linked to the production of hormones that promote ovulation and the correct development of the fetus. In men, folic acid or vitamin B9 is related to the motility and sperm number. In addition, its deficiency could cause alterations in the DNA causing congenital defects in the future baby. We find vitamin B12 and B9 in:

• Meats (beef or chicken)
• Fish
• Dairy products
• Eggs
• Fruits (banana, orange or avocado)
• Vegetables and vegetables (especially dark green leafy)
• Legumes (lentils, peas or beans)
• Nuts

Iron

Iron requirements increase during pregnancy due to increased blood volume. It is important that a woman who wants to become pregnant has a sufficient level of iron before pregnancy. We can find it in:

• Meats (pork, lamb, or chicken)
• Fish and shellfish (sardines, cockles or prawns)
• Eggs
• Vegetables and greens (peas, spinach, or chard)
• Vegetables
• Nuts (pistachios, cashews or almonds)

Foods rich in Vitamin C they can favor the absorption of iron (pepper, parsley, citrus fruits, kiwi, strawberries, fruits of the forest ...). Mixing several proteins in the same dish (for example, legumes with fish or rice with meat) also favors absorption.

Zinc

Zinc has a number of benefits. On the one hand, it influences the ovulation and fertilization and, on the other hand, it helps to delay cellular and follicular aging. All this contributes to potencies the chances of pregnancy. Zinc deficiency can produce a low sperm count, changes in the DNA and low levels of testosterone. Therefore, it is recommended that men who want to be fathers have a correct supply of zinc in their diet. We can find it especially in:

• Seafood (oysters)
• Eggs
• Vegetables and vegetables (bimi or young garlic)
• Legumes (green beans)
• Nuts and seeds (pumpkin seeds or peanuts)

Vitamin D

Vitamin D is associated with the maintenance of ovarian reserve since it favors the synthesis of antimüllerian hormone. In women, its deficiency is related to insulin resistance, Polycystic Ovary Syndrome (PCOS) and uterine fibroids. In man, its deficiency is associated with lower concentrations of testosteroneHowever, both excess and deficiency have a negative effect on the quantity and quality of sperm. We include vitamin D in the diet through:

• Fish (such as salmon, herring, or mackerel)
• Eggs (especially egg yolk)
• Liver
• Fortified foods.

Omega 3

DHA is a fat from the omega-3 group that is beneficial to the body. The sperm membranes have a large amount of DHA and in the event of a deficiency, a greater stiffness and less flexibility membrane making fertilization of the ovum difficult. Omega 3 can be found, for example, in:

• Blue Fish
• Nuts
• Seeds
• Vegetable oils

Selenium

A diet low in selenium affects the sperm quality and mobility. The main sources of selenium are:

• Fish and shellfish
• Whole grains
• Nuts and seeds (nuts or pumpkin seeds)

Amino acids

Consuming L-Arginine and L-Carnitine is necessary for the proper functioning of the sperm and so that it can mature.

• meats
• Fish
• Eggs
• Vegetables
• Nuts
• Mushrooms (champignons or mushrooms)

Bad habits that hinder fertility

• Overweight or low body mass index: affects the hormonal system and compromises the reproductive organs of men and women.
• InfrapesoBeing underweight can compromise the functioning of the hormones FSH and LH, responsible for regulating the ovulatory cycle, stopping ovulation and menstruation.
• Tobacco and alcohol: smoking makes conception difficult and is also harmful to the development of the baby in the womb. Specialists recommend avoiding the consumption of alcoholic beverages.
• Stress: periods of intense stress can make conception difficult.
• Sedentary lifestyle: It is recommended to maintain an active life and exercise frequently for both health and conception.
• Endocrine disruptors: they are chemical molecules that interfere with hormonal functions and can alter the reproductive system. The best known are plastics, pesticides and heavy metals present in packaging, food or in the environment.
• Ultra-processed food: sugar, refined flours, saturated fats, sugary drinks, sweeteners, flavorings and added aromas should be avoided ...

Prevention and s must consider the nutritional approach, given its importance in reproduction.

• They must improve their nutritional situation through adequate nutrition and physical activity.
• An unbalanced diet together with the practice of bad habits can affect the fertility of men and women.
• There are a series of nutrients that enhance fertility in men and women such as folic acid, vitamin B12, zinc, iron, antioxidants, selenium, omega 3, amino acids and vitamin D.

Paola Solé Graduated in Human Nutrition and Dietetics Clinical Nutrition Specialist