A healthy diet can play a crucial role in promoting and maintaining fertility. Today we tell you about its benefits.
When it comes to fertility, it is important to consider all the factors that can affect your ability to conceive, including your diet. A healthy, balanced and nutritious diet can play a crucial role in promoting and maintaining fertility, while an unhealthy and unbalanced diet can have a negative effect on fertility.
Although it is important to note that a healthy diet is not the only variable that influences fertility, it is one that can be controlled and modified to improve overall natural fertility potential.
So, wouldn’t it be worth paying attention to maintaining a healthy diet?
A balanced diet that provides the necessary energy and includes a variety of nutrients and vitamins can provide numerous fertility benefits even if assisted reproductive techniques are the best option for you to achieve a pregnancy.
A diet that provides you with the necessary nutrients and energy will be essential for:
- Maintain a healthy weight: Being overweight or underweight can cause hormonal imbalances, altering the menstrual cycle and may negatively affect your ability to get pregnant.
- Improve the quality of the gametes (oocytes and sperm) and thus increase the chances of pregnancy.
- To provide energy for the reproductive process to develop correctly (fertilization of the egg, embryo development, implantation and pregnancy).
- Help regulate hormones, which play a crucial role in the menstrual cycle and ovulation.
- Reduce oxidative stress that can damage sperm and eggs and decrease the chances of pregnancy. Foods rich in antioxidants can help reduce oxidative stress.
- Decrease the risk of infertility-related disorders such as PCOS or endometriosis.
An excellent example of a healthy diet is the Mediterranean diet.
The Mediterranean diet includes the following foods:
Vegetables: tomatoes, eggplants, zucchini, lettuce, spinach (Green leafy greens in general), etc.
Fruits: Olives, grapes, oranges, avocados, berries, etc.
Legumes: Lentils, chickpeas, beans, etc.
Whole grains: Bread, pasta, rice, etc.
Nuts and seeds: Almonds, walnuts, sunflower seeds, chia seeds, etc.
Fish and seafood: Sardines, salmon, anchovies, squid, etc. Any fish rich in omega 3 fatty acids.
Poultry: Chicken, turkey, etc.
Dairy: Yogurt, cheese, etc. (low-fat dairy, especially fermented dairy)
Olive oil: Used as a primary source of fat.
Herbs and spices: Rosemary, basil, oregano, etc.
Red meat is limited and processed foods are reduced to a minimum.
This dietary pattern has been associated, in numerous scientific studies, with multiple health benefits, including improved fertility.
The quality of gametes (oocytes and sperm), essential for fertility and the success of assisted reproductive technologies, can be improved to some extent by following Mediterranean dietary patterns.
Likewise, an unhealthy diet, based on ultra-processed foods, can have a negative impact on fertility and the menstrual cycle as it can lead to weight gain, hormonal imbalances, inflammation, oxidative stress, etc.
Remember that a healthy diet cannot always prevent or cure infertility, but it can help improve reproductive health and increase the chances of conception.
Similarly, if you think you could improve your eating habits and need help, you should consult a doctor or nutritionist for personalized advice on how to maintain and improve your fertility through diet.
Finally, here’s a suggestion of a recipe you can make to get you started 😉
Salmon and avocado salad:
Ingredients (for 1 person):
1 cup fresh spinach
1/2 ripe avocado, peeled and cut in cubes
1/4 cup halved cherry tomatoes
1/4 cup of cucumber, diced
2 ounces smoked salmon, flaked
1 tablespoon of olive oil
1/2 tablespoon balsamic vinegar
Salt and pepper to taste
In a large bowl, mix the spinach, avocado, cherry tomatoes and cucumber.
Add the flaked salmon to the salad mixture.
In a small bowl, combine olive oil, balsamic vinegar, salt and pepper. Mix well.
Drizzle the vinaigrette over the salad and toss gently.
This salad is rich in omega-3 fatty acids, proteins, vitamins and minerals.
Feel free to contact me if, after reading this article, you have any questions or want help to connect with a nutritionist.