Trying to get pregnant is one of the most frustrating things that 20-25% couples go through nowadays. While you may feel helpless each month undergoing various tests, follicular scans, ovulation inductions, ultrasounds and IVF procedures; there are positive ways to change your lifestyle and food habits to aid nature and modern medicine.
Not getting enough nutrients can affect your periods, making it difficult to predict ovulation. If you are Obese or underweight, lack of nutrients will make it difficult to ovulate or reduce the sperm quality.
We have tried to compile a list of food to eat duringthis period. There are numerous scientific evidences to suggest a direct co-relation between the food you eat and its impact on hormones and reproductive organs.
Foods that aid in Reproduction and normal menstrual cycles:
- Eat Food rich in Iron, Magnesium, Potassium and other minerals: leafy green vegetables like Spinach, Lettuce, Kale, Fenugreek (Methi) andBroccoli are high in Iron, vitamin B and have shown to improve ovulationand reduce miscarriage. Dark Leafy vegetables are high in Folateand can help make healthy sperm, reducing the chances of miscarriage or genetic problems in baby.
- Sperm cells and Egg cells are highly susceptible to damage. Eating Food rich in flavonoids helps to protect them. Flavonoids are plant pigments that give color to range of foods and vegetables and have lots of anti-oxidants – these include, Blueberries, Raspberries, Cherries, Grapes, Oranges, Peaches, Plums, and Tomatoes etc.
- Calcium rich Food like Milk, yogurt, cheese and Ice cream: Calcium is a vital ingredient in the process of triggering growth in the embryo and decreases the risk of ovulatory infertility. Aim for 1000 mg of calcium daily.
- Food rich in Omega 3; like Salmon and low mercury cold-water fish, Walnuts, Canola Oil, Pumpkin seeds, Enriched Eggs and Flaxseed. Omega 3 fatty acids consist of EPA (Eicosapentaenoic Acid), ALA (Alpha Linolenic Acid) and DHA (Docosahexaenoic Acid). They help to regulate reproductive hormones, increase blood flow to the uterus, which helps with uterus lining development, reduces inflammation and normalizes your cycle.
- Zinc and Vitamin C – Food rich in Zinc and Vitamin C are important for improving sperm quality. These include, Nuts, Pistachios, Eggs, Fish, Seeds and Whole grains. Food rich in vitamin C include Citrus fruits, Tomatoes and Green Leafy vegetables.
- Beans – Lentils, Rajma, Chole, and Endmame: Research from Harvard suggests that infertility is higher in women who have more animal based protein than those who take vegetable protein from Beans and Lentils. Protein should account for 12-20% of your daily Calorie intake.
For centuries many foods have been associated with fertility – these include Pomegranates, Avocados, Banana’s, Figs, Dates, Asparagus, Almonds and Garlic. These are rich in vital vitamins and minerals that aid fertility.
- The Fertility Diet by Jorge E. Chavarro, Walter C. Willett, Patrick J. Skerrett
- The PCOS Diet Plan: A Natural Approach to Health for Women with Polycystic Ovary Syndromeby Hillary Wright
- Making Babies: A Proven 3-Month Program for Maximum Fertility by Sami S. David