8 Foods to Increase Female Fertility
Jumat, 28 Juni 2019
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| Illustration of a pregnant woman, Source : pixebay.com |
One of the biggest changes that women make to prepare for pregnancy is to switch to a healthy diet. Healthy eating may not be enough for couples who have difficulty getting pregnant.
There are several types of foods that are very specific and have been linked to the possibility of increased fertility. Below are 8 types including:
1. Milk, cheese, yogurt and ice cream
Calcium is an important nutrient for women in all stages of life, including pregnancy. Most pregnant women understand the importance of getting enough calcium to support the development of the baby's bones, as well as to maintain the body's own calcium supply. Calcium is also important during the preconception phase to help increase fertility. Increasing calcium intake from food sources rich in milk fat, such as milk, yogurt, ice cream and cheese, will not only help strengthen bones. But actually it also helps the reproductive system function more efficiently.
The reason for the relationship between milk and increased fertility has not been understood. But scientists have done a lot of research on the subject, all of which leads to the benefits of high calcium intake on reproductive health. Women who try to get pregnant must meet around 1,000 milligrams of calcium per day, equivalent to about 8 ounces of milk. Recent research concludes that milk products consumed must be high in fat to increase fertility.
Although the reasons aren't known, but according to a recent study, low-fat dairy products did not have the same positive effect to improve fertility. In fact, the study found, women who consumed low-fat milk had a decrease in fertility. As long as your weight is within the normal range, you should choose high-fat milk for at least one daily portion of your calcium.
2. Complex carbohydrates
In recent years, carbohydrates have got a bad mark. Many people avoid carbohydrates because they can make a large waist circumference.
Some women who are trying to get pregnant are wrong if they think that they should avoid carbohydrates to maintain their weight. Not all carbohydrates are created equal. Complex carbohydrates, like grains, are not only healthy, but can help increase fertility, unlike carbohydrates found in processed bread and white rice. When you eat refined carbohydrates, your blood sugar and insulin levels increase. This can interfere with the hormones responsible for reproduction, which can delay or prevent fertilization.
3. Brightly colored fruits and vegetables
It's no secret that fruits and vegetables are a very important source of nutrition for men and women. Besides being rich in vitamins, essential minerals and nutrients, fresh fruits and vegetables are rich in antioxidants and phytochemicals that help eliminate free radicals. When free radicals accumulate in the body, they can cause a large number of health problems, including disorders of reproductive hormones. Even fruits and vegetables can also eliminate toxins that can interfere with fertilization.
When choosing fruits and vegetables, fill your plate with as many bright colors as possible. As a general rule, the stronger the color, the more nutrient content in fruits or vegetables.
Berries are very nutritious fruit. These foods help protect your cells from damage and prevent cell aging. This fruit not only affects your body, but also eggs in the reproductive tract. Stay away from all kinds of canned fruits and vegetables that have very little nutritional value and are full of preservatives and artificial sweeteners.
4. Chicken meat
Consumption of chicken meat is very important because this food is high in protein and iron, which is very important for women who are trying to get pregnant. Iron and protein are very important for women before and during pregnancy. Although iron and protein can also be found in non-animal products, there is a significant relationship between animal protein and increased fertility.
Research shows that iron-deficient women are more likely to suffer from infertility than those with sufficient iron requirements. This does not mean that all of your protein must come from lean meat, but aim for at least one serving per day. Be sure to choose chicken that is processed with healthy techniques such as roasting, and avoid fried or high-fat chicken.
5. Eggs
Many people are surprised to learn that eggs are super strong foods that can dramatically improve reproductive health. Eggs are rich in essential vitamins and nutrients such as protein and choline. Choline intake is needed before and during pregnancy because it increases the body's ability to absorb folic acid. Folic acid is very important during the preconception stage and early pregnancy to prevent babies from being born with nerve defects such as spina bifida.
Consuming only one egg per day can increase levels of choline enough to increase the absorption of folic acid twice.
6. Green leafy vegetables
Apart from all the antioxidants found in green leafy vegetables such as spinach and kale, these vegetables are also rich in iron. Iron is very important to maintain a balanced menstrual cycle, because many iron-deficient women tend to have irregular periods.
When women experience disorders in their menstrual cycle, they tend to get pregnant. By including green leafy vegetables on your menu every day, you can increase your iron levels significantly in just one month.
7. Nuts and seeds
Nuts and seeds are digested more slowly in the body, which helps regulate insulin levels and increase ovulation. In addition, nuts and seeds also contain Omega-3 fatty acids, essential fatty acids that have a direct effect on hormone levels.
Nuts and seeds are also very high in antioxidants. In addition to removing free radicals, antioxidants help to boost the immune system and reduce the possibility of a woman's body from attacking male sperm.
8. Olive oil
As mentioned above, Omega-3 is believed to have a very large effect on increasing fertility. Omega-3 is usually found in olive oil. Studies show that Omega 3 can actually improve the quality of both sperm and egg cells, making it an important part of fertility diets for men and women who are trying to get pregnant.
