Five Foods That Can Help Boost Fertility - Let's talk about baby-making foods. No, not the aphrodisiacs that will
get you and your sweetheart in the mood -- that part's on you (though it
wouldn't hurt to flip through the "chocolate Viagra" chapter of my book
“Eat It to Beat It”) -- but the foods linked to increased fertility in
both men and women.
Infertility affects about 12 percent of couples, a statistic attributed
partly by some studies to an increasingly Western-style diet, according
to the American Society for Reproductive Medicine.
Adding these five foods to shopping cart can help you to pivot away from
heavily processed food choices, and find your path to optimal health,
and perhaps, Babyville.
Walnuts
Fertility discussions usually focus on women's aging ovaries, but we all
know it takes two to tango. And research suggests that for men, a
couple of handfuls of walnuts every day may be the ticket to stronger,
faster, even prettier sperm.
The study printed in the journal Biology of Reproduction looked at the
effect of added polyunsaturated fatty acids on the sperm health of 117
healthy men aged 21 to 35. Sure enough, those that ate 75 grams of
Omega-3 rich walnuts (about 2/3 cup, or 2 man handfuls) experienced
improvement in sperm vitality, motility, and morphology. The nut-free
control group experienced no changes.
Most of us, men and women, can benefit from additional Omega 3s, so
consider making walnuts a staple on your weekly grocery list.
Ice Cream
Ladies, you can now add "reproductive health" to the list of reasons you need to keep the freezer stocked with ice cream.
A study published in the journal Human Reproduction suggests full-fat
dairy may increase a woman's chances of ovulating. Researchers found
that women enjoying a scoop of full-fat ice cream at least twice a week
had a 38 percent lower risk of anovulatory infertility compared with
women consuming ice cream less than once a week. Low-fat dairy, on the
other hand, had the opposite effect.
The results may seem to contradict standard nutritional advice, but
researchers suggest skimming the fat from dairy alters its balance of
sex hormones in a way that could tip the scales against ovulation.
While more research is required into the relationship between dairy and
fertility, you can check out a list of some of my favorite full-fat,
minimally processed ice cream brands in “Eat It to Beat It.”
Carrots
A study by Harvard researchers printed in the journal Fertility and
Sterility found that produce rich in beta-carotene can improve sperm
motility (its ability to swim toward an egg) by up to 8 percent. Carrots
were singled out for their sperm-boosting properties.
Luteine, an antioxidant found in leafy greens, had a similar effect,
according to the study. So make like Bugs Bunny and get snacking. When
it comes to male fertility, that’s what’s up, doc!
Lentils
An inexpensive form of vegetarian protein and fiber, lentils are also a
rich source of iron, a mineral known to play a key role in reproductive
health.
In a well-cited Harvard School of Health study, women who got most of
their iron from plant sources reduced their risk of infertility by 40
percent. Moreover, the higher the dose of the iron supplements, the
lower the risk. Women who took the highest doses, more than 41
milligrams a day, reduced their risk of ovulatory infertility by 62
percent. Iron from meat didn't show the same benefits.
While researchers don't recommend popping iron supplements as an aid to
becoming pregnant, supplementing a well-balanced diet with a whole-food
multivitamin may improve your overall health and, consequently, your
baby-making prospects.
Spinach
Get the man in your life to start channeling Popeye, and you may soon have a baby on board.
A study published in the journal Fertility and Sterility found that
supplemental folic acid and zinc to increase sperm counts in men with
reduced fertility.
You can find sperm-boosting folic acid, the B9 vitamin, in leafy greens
like spinach and kale. And lentils are a good source of zinc; one more
reason to add them to your shopping list! ( Good Morning America )
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