Which Foods Are Important For Increasing Reproduction

All nutrients are important for our health, but some of them have a direct impact on fertility. They contain the building blocks of hormones, as well as antioxidants that protect the ovaries and sperm from free radicals. In this article we will introduce you to the micronutrients important for fertility , as well as their food sources.

Antioxidants, vitamins and minerals important for fertility:

Vitamin D is needed for the synthesis of sex hormones, which has a direct effect on ovulation and hormonal balance. The results of a scientific study show that of the 67 women diagnosed with infertility, only 7% have normal levels of vitamin D.

• Food sources: eggs, oily fish, dairy products, fish oil.

You can also get Vitamin D by standing in the sun for 15-20 minutes a day, but keep in mind that its absorption depends on the complexion of your skin.

A number of studies have shown that vitamin E plays an important role in both improving sperm health and motility. It is an important antioxidant that protects sperm and eggs.

• Food sources: sunflower seeds, almonds, olives, spinach, papaya, dark leafy vegetables.

It is no coincidence that coenzyme Q10 is called the "enzyme of life" because it is responsible for producing energy in cells. It stimulates ovulation and sperm quality. It is responsible for their motility in semen and is also an important antioxidant that protects cells and their DNA.

• Food sources: It is found in seafood and the flesh of some organs, but is very difficult to obtain through food. The best option is to take it additionally in the form of a food supplement, bearing in mind that with age its amount in the body decreases.

Vitamin C improves hormone levels and increases fertility in women with an established defect in the luteal phase. It also significantly reduces the likelihood of miscarriage and chromosomal problems. In men, it has been shown to improve sperm quality and protect sperm DNA from damage. It also protects them from sticking, improving their mobility.

• Food sources: red peppers, broccoli, blueberries, cabbage, potatoes, tomatoes and citrus fruits.

Lipoic acid is an important antioxidant because it not only protects the female reproductive organs and has been shown to improve the quality and motility of sperm, but also helps the body use antioxidants in the body over and over again.

• Food sources: in small quantities it is found in potatoes, spinach and red meat.

Vitamin B6 can be used as a hormonal regulator. It also regulates blood sugar levels, relieves the symptoms of premenstrual syndrome, has a beneficial effect on morning sickness. It has been proven to help with an established defect in the luteal phase.

• Food sources: tuna, bananas, turkey, liver, salmon, cod, spinach, peppers, turnips, green cabbage, garlic, cauliflower, cabbage, asparagus, broccoli, Brussels sprouts and kale.

Improves the quality and production of sperm. Helps to increase the endometrium during fertilization, which significantly reduces the chances of miscarriage. With Vitamin B12 deficiency, ovulation may become irregular or stop completely.

• Food sources: mussels, oysters, liver, caviar, fish, crabs, lobsters, beef, lamb, cheese, eggs.

Probably one of the most famous vitamins needed for pregnancy is folic acid, which is found in many foods. It prevents the appearance of neural tube defects, as well as congenital heart defects, rabbit lip, limb defects, and urinary tract abnormalities during fetal development. Folic acid deficiency can increase the risk of premature birth, slow fetal growth and be a prerequisite for low birth weight. In addition, it may increase the level of homocysteine ​​in the blood, resulting in miscarriage and pregnancy complications such as placental abruption and preeclampsia.

• Food sources: liver, lentils, beans, asparagus, beans, green cabbage, papaya, mustard seeds, turnips, spinach.

Studies show that women with low levels of iron in their blood often suffer from a lack of ovulation or poor egg quality, which makes it difficult to conceive and wear out the fetus.

• Food sources: lentils, spinach, sesame seeds, beans, raw pumpkin seeds, venison, beef.

Selenium is an antioxidant that protects eggs and sperm from free radicals that cause chromosomal damage. It protects against miscarriage and congenital anomalies. For men, it is a prerequisite for a higher sperm count.

• Food sources: liver, tuna, cod, salmon, shrimp, Brazil nut / only one Brazil nut contains 100% of the recommended daily intake of selenium /.

In women, zinc works with over 300 different enzymes in the body. Without it, cells cannot divide properly, estrogen and progesterone levels can go out of balance, as a result of which the reproductive system cannot function properly. Also, low zinc levels are directly linked to abortion in early pregnancy.

In men, zinc is considered one of the most important trace elements for male fertility. It improves the shape, quality and functionality of sperm, significantly reducing infertility in men.

• Food sources: beef liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, green peas, shrimp.

Keep in mind that zinc is thermolabile and can break down during cooking, so it is necessary to eat food raw when possible.

Omega-3 fatty acids support fertility by regulating hormonal balance, stimulating ovulation, increasing the lining of the cervix and blood flow to the genitals.

Omega-3 fatty acids also contain two acids that are crucial for good health - DHA and EPA. Low DHA levels are associated with depression and other mental health problems. During pregnancy, DHA deficiency can cause premature birth, low birth weight or hyperactivity in children.

• Food sources: flaxseed, walnuts, salmon, chia seeds, mussels, sardines, shrimp.