The meaning of fertility in women is being able to get conceive and giving birth to a young once. Fertility in men and women involves both genetic and environmental factors. When you are planning for a baby it is a better idea to follow a healthy diet and make sure and consumes essential nutrients and vitamins.
In this article let us discuss 7 best ways to improve natural fertility.
1. Consumes foods that are rich in antioxidants
Antioxidants are stuff that can avoid or slow harm to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures. They are just like folate and zinc will improve fertility for both men and women. Foods such as fruits, vegetables, nuts, and grains are rich in antioxidants like vitamins C and E, folate, beta-carotene, and lutein.
2. Eat a bigger breakfast
Consuming larger breakfast without increasing calories, and it should be balanced diet covers carbohydrates, vitamins, proteins and so on. Consuming a larger breakfast and small dinner improves fertility.
3. Avoid trans fats
Our body requires healthy fats. Trans fats are commonly set up in hydrogenated vegetable oils are usually present in some margarine, fried foods, processed products, and baked goods. To improve fertility levels, avoid foods high in trans fats. Eat foods rich in healthy fats, such as extra virgin olive oil.
4. Eat less refined carbs
Refined or simple carbohydrates include sugars and refined grains that have been plundering of all bran, fiber, and nutrients. Foods such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast kinds of cereal. These foods digest quickly and their high glycemic index causes an unhealthy stake in blood sugar levels. They can also cause mood swings and energy and a build-up of fat, especially around your waistline. Consuming a diet high in refined carbs can increase insulin levels, which may increase the risk of infertility and make it harder to get pregnant.
5. Eat more Fibre
Fiber helps your body to eliminate excess hormones and keeps blood sugar in balance. Foods of high-fiber are whole grains, fruits, vegetables, and beans.
6. Replace protein sources
Replacing some animal proteins such as meat, fish and eggs with vegetable protein sources such as beans, nuts and seeds is connected to a reduced risk of infertility and also it will balance the diet.
7. Select High-Fat Diary
By replacing low-fat dairy products with high-fat versions may help improve fertility and improves your chances of getting pregnant.
In brief Good nutrition and a balanced diet is essential for a healthy body and reproductive system.
Follow Diet chart to Boost Fertility:
| Early Morning Drink | Break Fast | Lunch | Evening Snack | Dinner | |
| Day 1 | Green tea/ Ginger tea/ Cinnamon tea | Scrambled egg / Oats with dry fruits and an Orange
|
Spinach curry/ Green leaf curry/ Salmon fish curry roti, rice and Natural yogurt | Cashew and almond Smoothies/glass of milk with health drink powder and strawberries | Chicken Curry/ Mixed Vegetable curry roti and rice |
| Day 2 | Green tea/ Ginger tea/ Cinnamon tea | Whole wheat bread sandwich, slices of Avacado | Red meat curry/ dal, roti, rice, vegetable salad, and natural yogurt
|
Dry fruits smoothy
(Soaked cashews, almond, and milk) |
Cottage cheese curry/fry, roti/ Vegetable Dal and rice
|
| Day 3 | Green tea/ Ginger tea/ Cinnamon tea | Egg and mushroom Omlete/ Cereals/ and Apple slices and Banana | Sprouts Curry/ Chicken curry roti, rice, and Natural yogurt | Mixed Fruit salad except for pineapple and papaya and glass of milk | Beetroot recipe, dal, brown rice |
| Day 4 | Green tea/ Ginger tea/ Cinnamon tea | Boiled sweet potato/ cereals with honey on top and Banana | Mixed Vegetable salad / Salomon fish curry
roti, rice, and Natural yogurt |
Smoothies with yogurt and fruit and hand full of pumpkin seeds | Mushroom soup, Green leaf fry, Roti and fried rice |
| Day 5 | Green tea/ Ginger tea/ Cinnamon tea | Bran cereal with milk and sliced banana on top. | Cottage cheese curry, dal, roti, rice, and Natural yogurt, | Carrots and cucumber with hummus dip and Pomegranate | Brown Rice, dal, Chicken or cottage cheese roll |
| Day 6 | Green tea/ Ginger tea/ Cinnamon tea | Pancakes and green apple and glass of milk | Couscous salad with cucumber, tomato, and other veggies and sprinkled with sunflower seeds, dal, roti, rice, and Natural yogurt | Oat bars with a glass of milk and strawberries | Meat or vegetable stew with brown rice |
| Day 7 | Green tea/ Ginger tea/ Cinnamon tea | Whole wheat bread butter/ jam and boiled egg | Beetroot fry / red meat curry Dal, roti, rice, and Natural yogurt | Vegetable spring roll, dal, roti, rice, and Natural yogurt
|
Sprouts salad sprinkled with sunflower seeds Spinach fry and brown rice |
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