According to a national survey done by CDC about 9% of women are affected by infertility. You cannot control the cause of fertility but you sure can control your eating habits. If you are planning a baby it is essential that you eat foods that increase fertility. Eating healthy fertility foods can improve ovulatory function. Want to know how you can boost your fertility? Here is a list of foods to include in your fertility diet and the foods to avoid during pregnancy.
List of some best food for fertility diet:-
- Indulge In Plant-based Fats– olive oil, avocados, nuts, and grape-seed oil reduce inflammation in the body and help in promoting regular ovulation and boost fertility. good fats also help people who are struggling with infertility.
- Vitamins increase fertility– consume 400 micrograms folic acid and 80 milligrams of iron multivitamin every day.
- Cinnamon– PCOS is one of the common infertility cause in women and insulin resistance is one associated symptom of PCOS. Cinnamon reduces the triglycerides, glucose levels, LDL cholesterol in diabetic people.
- salmon- salmon is a perfect pick for a fertility diet but only wild-caught salmon keep a check on the mercury content. salmon is a good source of fatty acids and Omega-3 which are proven to boost fertility in both men and women. these are essential nutrients for a healthy pregnancy. salmon is also a good source of selenium and vitamin D. Selenium is good for semen health. in 3 ounces of salmon, you will get 97% of the daily vitamin D requirement.
- Eggs- eggs are rich in Vitamin B which is essential for fertility. Omega 3 fats are also important for boosting fertility. if you do not eat fish then buy omega 3 enriched eggs. eggs are a source of lean proteins, which is good for fertility in men and women. eggs contain choline, which reduces the chances of birth defects.
- walnuts– healthy fats are good for overall body health as well as reproductive health. walnuts are a good source of Omega 3 and omega 6. research shows that consuming walnuts regularly improves semen health in men.
- Pomegranate- pomegranate is associated with fertility for a long time.pomegranates are a good source of antioxidants and boost male fertility. Pomegranate juice and pomegranate seeds increase sperm mobility by at least 60 %.
- Beans and Lentils– Lentils have high levels of polyamine spermidine which helps the sperm to fertilize the eggs. Beans and lentils contain folate, which is an important nutrient for healthy embryos and conception. These also contain a good amount of fiber. Include enough fiber in your diet to maintain a healthy hormonal balance.
- Orange and grapefruit juice– grapefruit and orange juice contain polyamine putrescine at a high level which is proven to improve semen health. It is also known to improve the health of female eggs. High vitamin c content helps in boosting fertility and main hormonal balance.
- High-fat dairy- high-fat dairy products like yogurt decrease the chances of infertility. Regular high-fat dairy consumption can increase the chances of fertility. Consume high-fat milk or curd once a day.
List of foods to prevent pregnancy:-
- Raw meat- undercooked or raw meat prevents pregnancy. Meat like sausages, minced meat. Cured meat like chorizo, Parma ham, salami, and pepperoni also reduces the chances of getting pregnant.
- Alcohol-drinking alcohol during the first three months of pregnancy can cause miscarriage.
- Certain Fish- locally caught fish like pike, salmon, bluefish, trout, walleye, striped bass, shark, king mackerel, swordfish, and tilefish have a high level of mercury content. Smoked salmon or lox or cod, smoked trout and mackerel smoked tuna, and other smoked fish. Sushi, raw fish and raw shellfish all prevent pregnancy.
- Trans Fat- trans fat is found in processed food like chips, baked goods, and other fried foods. This causes inflammation and insulin resistance which reduces the chances of pregnancy. Excessive Trans fat can damage blood vessels and disrupt the flow of nutrients.
- Low-fat dairy- low-fat dairy products like yogurt, milk and other dairy products contain male hormones that are androgens. This can interfere with the menstrual cycle and spur your body to produce androgens.
- Unpasteurized cheese- unpasteurized soft cheese varieties like Brie, Camembert, Roquefort, and Gorgonzola have increased risk of listeria content which is responsible for miscarriage.
- High glycemic index food- foods that make blood sugar spike can inflammation, impede ovulation and alter hormones. These food prevent the chances of getting pregnant.
- Caffeine- caffeine is one of the most commonly used substances. Coffee gets absorbed really quickly and easily passes into fetus and placenta. High caffeine consumption causes a risk to fetal growth.
- Raw sprouts- raw sprouts and clover, radish, mung, bean sprouts have a risk of salmonella contamination. Which is why these are risky to consume uncooked during pregnancy.
- Organ meat- organ meat includes vitamin B12, iron, copper and Vitamin A which is good for pregnancy. However, overeating of animal-based vitamin A-rich foods can cause toxicity and can result in birth defects and also liver toxicity.
