In earlier articles already we discussed what is a healthy diet, what is Selenium, Top 5 Nuts, and seeds that boost fertility and so on. In this article, I am going to explain about foods that boost fertility.
If you are planning for a baby, your diet should be packed with foods. According to research, to improve ovulatory function by following healthy diets and avoiding few foods helps to boost fertility unless uncontrollable factors such as age and genetics.
Let us know, what are the nutrients helps in boosting fertility.
• Beta-carotene:
On research, beta carotene helps in synthesizing more progesterone hormone. It is a very important component of fertility, with the help of progesterone hormone which creates a healthy environment to the embryo for ovulation, healthy oocytes, maintaining and nourishing the uterine. It also contains phytonutrients, regulates the hormones and improves fertility levels in men also.
Food items such as carrots, sweet potatoes, dark leafy greens, such as kale and spinach, romaine lettuce, red and yellow peppers, apricots, peas, broccoli are rich in Beta-carotene.
• B Vitamins such as B1, B2, and B3 listed as thiamine, riboflavin, and niacin respectively
Folic acid is the synthetic form of B-9 is very important in ovulation. Vitamin B6 is linked to fertility and contributes to the luteal phase of the ovulation cycle.
Food sources of vitamin B such as brown rice, barley, millet, red meat, poultry, Eggs, salmon fish, dairy products, beans, lentils, sunflower seeds, almonds, broccoli, spinach, citrus fruits, avocados, bananas.
• Vitamin C
It aids in progesterone absorption and helps women with luteal phase defects. It helps in boosting immunity. It also improves sperm health and motility in men.
Fruits such as papaya, cantaloupe, strawberries, kiwi, lemon, guava, grapefruit, Orange, are rich in Vitamin C.
• Vitamin D
It helps in improving fertility in both partners. It plays an important part in treating fertility impairments like uterine fibroid and PCOS and improves semen parameters in men.
Fatty fish, like tuna, mackerel, salmon are rich in Vitamin D
• Vitamin E
It boosts egg and sperm health. In women, vitamin E helps to increase cervical mucus, making it easier for sperm to stay alive for longer. Good dietary sources of vitamin E include nuts, such as almonds, peanuts, hazelnuts, sunflower and corn
• Iron
Iron decreases the chances of ovulatory infertility Omega 3 fatty acids help improve sperm count and mobility, as well as increase blood flow in the uterus Antioxidants, prevent as well as treat infertility.
Food sources such as beetroot, Shellfish, Red meat, legumes, spinach, broccoli are rich in iron.
• Zinc and selenium
It improves sperm quality and can reduce the damage to sperm caused by free radicals and improve sperm quality.
Peas, potatoes, rice, lentils, chicken, poultry food are rich sources in zinc and selenium.
Follow Diet chart to Boost Fertility:
