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Surprisingly, food can increase our chances of conception and infertility.
There is no special “fertile” diet, food will not cure serious diseases like obstruction of the fallopian tubes either, but there are foods that can affect the likelihood of conception. No wonder that people have believed in aphrodisiacs for centuries and experimented with diets in the name of love. We’ve put together 15 of the easiest and most affordable fertility foods.
1. Sunflower seeds
Fried or raw, the main thing – no salt. Seeds are rich in vitamin E, which scientists have proven to improve sperm quality – increase sperm count and motility. In addition, the seeds are high in zinc, selenium and folic acid, which are important not only for male, but also for female fertility. In addition, all these trace elements are very useful for skin, hair, nails. So if you want to be healthy and beautiful parents, eat sunflower seeds.
2. Citrus
Oranges, grapefruits, pomelos, and tangerines are excellent sources of vitamin C, which helps stabilize the cycle and promote normal ovulation. In addition, citrus fruits contain a lot of potassium, calcium and all the same folic acid, which is recommended to be taken not only during pregnancy, but also at the planning stage. Citrus fruits also contain a compound called putrescine, which helps improve the quality of eggs and sperm, reducing the likelihood of chromosomal defects. The only thing worth remembering is that grapefruit is not compatible with some foods and medicines, so you need to be careful with it.
3. Mature cheeses
Aged cheddar, parmesan, grana padano – all of them are not only delicious, but also have a good effect on the quality of sperm thanks to the polyamines they contain. Polyamines are specific proteins that play an important role in reproductive function. Like putrescine – yes, there is a lot of it in cheese too.
4. Whole dairy products
Only not fat-free! Whole yogurt, milk, and cottage cheese are rich in saturated fats, which support good fertility. In addition, whole dairy products are high in fat-soluble vitamins such as A, E, D, K, and K2. A Harvard University study found that women who ate whole dairy were less likely to experience ovulation problems than those who opted for low-fat or low-fat foods for their diet.
5. The liver
Chicken or veal is one of the most nutrient-dense foods around. The liver is rich in fat-soluble vitamins, such as vitamin A. The liver is an excellent source of iron, which is well absorbed by the body, and iron is very important in preventing miscarriage and the development of maternal anemia. Plus it’s high in choline, omega-3 fatty acids, choline, vitamin B12, and folate.
6. Baked tomatoes
Either dried or stewed – it doesn’t matter, the main thing is that they are heat-treated. In this case, the amount of lycopene, a powerful natural antioxidant, increases dramatically in tomatoes. Lycopene has been studied for its effects on male fertility and even as a potential remedy for male infertility. It turned out that regular consumption of 4-8 mg of lycopene per day for 8-12 months leads to an improvement in the quality of sperm, which means the likelihood of pregnancy.
7. Beans and lentils
They are high in fiber, which is good for digestion. But in the struggle for conception, folic acid is involved, which is also abundant in legumes. Lentils and beans are high in vegetable protein, which affects quality ovulation. Studies have shown that replacing 5 percent of the protein in the diet with plant-based protein reduces the risk of anovulation by half. Lentils also contain a lot of the polyamine spermidine – as the name suggests, it improves sperm quality.
8. Asparagus
An ideal product, no matter how you look at it: hearty, contains few calories, but how many useful substances! Vitamin K, a lot of folate, vitamins A, C and thiamine – all this is contained in just 125 grams of asparagus.
9. Oysters
Yes, not the most affordable product, but from time to time you can afford it. It’s not for nothing that oysters are included in every list of foods to improve fertility and libido, which is also important. In addition, oysters contain a lot of vitamin B12, which is needed for the formation of the correct chains of DNA, zinc, selenium, and iron. And a lot of quality protein, which won’t hurt either. But there are very few calories.
10. Garnet
Once upon a time, pomegranates were associated with having many children solely because of the grains – dozens of grains are hidden under the peel. Scientifically, pomegranates are beneficial for fertility thanks to antioxidants that improve sperm quality. In a 2014 study, it was found that the beneficial substances contained in pomegranates increase sperm motility.
11. Walnuts
They are rich in omega-3 and omega-6 fatty acids. It is this fact that prompted researchers to study how useful nuts are in increasing fertility. The study was small, almost intimate: 117 men participated in it. Half of them received 75 g of nuts every day, others did not eat nuts. 12 weeks after the start of the experiment, it turned out that the group that ate walnuts had a marked improvement in sperm quality: sperm became more viable, more mobile, their shape improved, and the number of chromosomal abnormalities decreased. And the low quality of sperm, by the way, is one of the reasons why the number of infertile men in the world is growing.
12. Eggs
Whole, together with the yolks. Indeed, yolks contain all the most valuable: iron, calcium, zinc, vitamins B6 and B12, folic acid. In addition, they contain a lot of vitamin A. Eggs from chickens, which are grown in a rural backyard, also contain many fertility-enhancing omega-3 fatty acids in combination with important fat-soluble vitamins, which are usually always lacking. And lean protein is good for both female fertility and male fertility. The cherry on top is a substance called choline that may reduce the risk of fetal abnormalities.
13. Pineapple
It is not we who eat pineapple, in fact, the opposite is true – it eats us. One hundred percent of the world’s inhabitants are allergic to this fruit. However, it is an excellent source of vitamin C, a lack of which can lead to an increased risk of developing polycystic ovary syndrome. Bromelain – a special enzyme in pineapple – has anti-inflammatory properties, thins the blood and supports immunity. And suppresses chronic inflammation that can suppress ovulation.
14. Salmon
But only wild. Farmed fish, unfortunately, is not as healthy. Salmon is rich in essential fatty acids that are very beneficial for female fertility. It is an excellent source of vitamin D and selenium, which are important for both female fertility and male fertility.
15. Cinnamon
A popular spice can help improve irregular cycles even in women suffering from polycystic ovary syndrome, a common cause of infertility. And a regular cycle increases the likelihood of conception.