A variety of nutritional experts (including those from www.fertilityconnect.com, www.altmd.com, and www.fertilityfactor.com ) recommend the following do’s and don’ts:
Protein: Protein repairs cells and produces hormones. The building blocks of proteins, called amino acids, are necessary for proper building and functioning of a woman’s eggs and reproductive hormones. Both women and men need 60-70 grams of protein per day, spread throughout the day for maximum absorption. Sources can include meat, fish, eggs, dairy, legumes, nuts, brown rice, seeds, and quinoa. Too much protein, however, can deplete your body’s stores of calcium. One study found that consuming 5% of the total energy intake as vegetable protein rather than as animal protein lowered the risk of ovulatory infertility by more than 50%.
Fats: Can be divided into two categories – unsaturated fat and saturated fat. Good health and fertility require an adequate amount of unsaturated fat in the form of essential fatty acids or EFA’s to help with reproduction and to assist with the following systems of the body; - nervous system, the immune system, the brain, the skin, the endocrine system and the cardiovascular system. The main food sources are oily fish (mackerel, herring, salmon, and tuna), seeds (pumpkin seeds, sesame seeds and linseeds/flax), nuts (walnuts and Brazil nuts) and certain vegetable oils (safflower, walnut sunflower and olive oil). Between 20-25% of our daily diet should be from unsaturated fats. Saturated fats are found in meat, dairy products and refined foods and are best kept to a minimum as they are thought to contribute high blood cholesterol (LDL), cancers, obesity and heart disease.
Carbohydrates: Provide energy for the body to function on a number of different levels. Carbohydrates are the body’s basic source of fuel. It is recommended that between 55-75% of daily food consumed should be from complex carbohydrates such as grains, vegetables, and fruit. Many carbohydrates also provide fiber and assists with bowel movements which help rid the body of old hormones.
Fruits and Vegetables: Bright fruits and vegetables are important to every fertility diet because they’re loaded with antioxidants and micronutrients, the latter of which help to reduce the effects of free radicals from sunlight and car exhaust, which can cause damage to the reproductive organs, eggs and sperm. Some good choices of these fruits and vegetables are blueberries, kale and red peppers. You should aim for 2 cups of fruit a day and 3 cups of vegetables a day.
Water: Is a major requirement of the body. (After all our bodies are made up of at least 70% water.) It is recommended that we drink at least two liters of water every day to keep the body and organs hydrated. Drinking water regularly will aid the lymph system and will help to eliminate toxins from the body.
Alcohol: An occasional glass of alcohol is generally considered to be safe for women trying to conceive, however, if you have irregular menstrual cycles or if you have experienced problems getting pregnant, it is best to avoid alcohol consumption altogether. While some studies have found the link between alcohol and fertility to be inconclusive, others have found a slight relationship between the two. For example, a Danish study that included 430 couples trying to conceive their first child found that a woman’s chances of getting pregnant diminished as her consumption of alcohol increased. In fact, women who consumed less than 5 drinks a week were twice as likely to get pregnant compared with those who consumed 10 alcoholic beverages weekly. Studies have also found that men who consume beer, wine, or hard liquor on a daily basis had lower levels of testosterone and lower sperm count levels, as well as a higher number of abnormal sperm in their ejaculate.
Caffeine: While most experts agree that a low to moderate daily caffeine intake ( (2) 8 ounce cups of coffee a day or a daily intake of less than 300 mgs )will not impact fertility, it is best to avoid caffeine altogether if you have fertility problems. This is because caffeine constricts blood vessels, which reduces blood flow to the uterus, making it difficult for a fertilized egg to implant in the uterine wall. A recent study has also found that caffeine affects male fertility, as it causes damage to sperm DNA.
Eating a healthy and balanced diet is essential for well-being and vitality and to help promote fertility and conception.
If you need nutritional guidance or advice, your fertility practitioner can help you locate a registered nutritionist. Infertility is a medical condition and deserves a thorough and competent medical evaluation. The professional staff at Reproductive Science Institute of Suburban Philadelphia, P.C. welcomes the opportunity to be a resource to you.
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