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Are you planning to enlarge your family? Take a look at what you eat every day. Nutrient deficiencies can make conception difficult. What ingredients must be included in the diet if you want to improve male and female fertility and facilitate pregnancy? Which ones should be avoided?

Medicine confirms the link between diet and fertility. A properly balanceddietensures optimal body weight, i.e. it allows you to avoid being overweight, but also underweight - both situations may adversely affectfertility . The menu of future parents should be varied, composed of valuable, little-processed products that contain the most ingredients necessary for the proper functioning of the body. This will ensure your he alth and thus the proper functioning of your reproductive organs. Research has shown that certain food ingredients are of particular importance for fertility.

Fertility Diet: Vitamin E

Its deficiency reduces the secretion of the gonadotropic hormone, which contributes to the degeneration of sperm in men, and in women may lead to disorders in the course of pregnancy, miscarriage and fetal death. Due to the risks resulting from its deficiency, vitamin E has gained the name of the "fertility vitamin". It is contained in: vegetable oils, especially sunflower oil, enriched margarines, wheat germ, hazelnuts, egg yolks, leafy vegetables (e.g. spinach, lettuce), parsley.

Fertility Diet: Fat Dairy

A long-term study since 1989 at Brigham and Women's Hospital in Boston (an academic hospital that collaborates with Harvard University) has shown that full-fat dairy is a food that has a significant impact on fertility. Eating one serving of a full-fat dairy product, especially milk, has been shown to reduce the risk ofinfertilityovulatory by 22%, while eating one serving a day of low-fat or non-fat dairy products increases the risk of infertility by 11 percent

Researchers speculate that removing fat from milk changes its hormonal composition, reducing the content of estrogen and progesterone, and leaving behind an excess of male hormones that interfere with ovulation. Therefore, it is recommended to eat one or two a dayservings of full-fat dairy products (e.g. 1 glass of milk, 1 packet of yoghurt).

Note: this is to improve the secretion of fertility hormones in the right proportions, not to put on extra pounds! Being overweight can disturb the hormonal balance necessary for reproduction. Full-fat dairy products provide more calories than low-fat dairy products, so do not overdo it, and limit other caloric products (e.g. sweets, sweetened drinks).

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Fertility diet: EFA

As a result of the breakdown of essential unsaturated fatty acids, eicosanoids are formed, acting as local hormones that are taken, among others, by participation in the regulation of blood pressure, the functioning of the gastrointestinal tract, kidneys and - what is most important for future parents - reproductive organs. Sea fish, vegetable oils and avocados are good sources of EFAs.

Fertility Diet: Zinc

It is especially important in the future dad's diet, because it significantly affects the proper functioning of the sexual organs. In addition, it has been proven that even a short-term deficiency of this micronutrient reduces testosterone levels and the volume of male sperm! Excellent sources of zinc are legumes, pumpkin seeds, eggs, meat, milk and dairy products, as well as wholemeal cereals (e.g. wholemeal, spelled, graham bread, groats).

Fertility diet: iron

Adequate amount of food provided to prevent anemia, weakening or reducing the body's immunity. Iron deficiency in pregnant women may limit the growth of the fetus. Iron is also necessary for the proper functioning of the egg and the embryo. The most absorbable iron can be found in animal products such as liver, heart, red meat and fish. However, studies have shown that iron contained in fruits and vegetables (beetroot, parsley root, dried apricots and nuts, legumes) and dietary supplements is the best protection against ovulatory infertility.

Fertility diet: folates

They are especially important during pregnancy as they support the proper development of the baby's nervous system and prevent its defects. Folates are important for both parents, also at the stage of trying for a child, because they are necessary for the proper functioning of the hematopoietic system: they condition the formation of red blood cells in the marrow, and thus affect the oxygenation of tissues. The growth and division of all cells of the body also depend on them. Deficiency can decrease semen volume and sperm motility in men. The latest recommendations of the Polish SocietyObstetricians and gynecologists indicate the need for folate supplementation at least 12 weeks before pregnancy. In the case of a high risk of fetal defects and pregnancy complications, folate supplementation with vitamin B12 is recommended.

The most valuable sources of folate are: leafy vegetables (spinach, lettuce), broccoli, citrus fruits, yeast, liver, wholemeal grain products, legume seeds.

Fertility diet: avoid this!

The most rationally composed diet will not have the desired effect if at the same time the body is bombarded with harmful factors that reduce the chance of producing a child.

Fertility diet: avoid "trans" fats

These fats are harmful to he alth, lead to the development of atherosclerosis and other cardiovascular diseases, and even contribute to infertility in women! By entering biochemical reactions, they disrupt their proper course, which causes disturbances in the synthesis of hormones. They are abundant in French fries, fatty meat, as well as in confectionery and cookies - due to the use of hydrogenated vegetable fats in their production.

Fertility diet: avoid simple carbohydrates

They raise blood sugar quickly, which lowers quickly as a result. Therefore, they cause large fluctuations in blood insulin levels, which can lead to endocrine disorders. So limit your consumption of sugar, sweets, sweet drinks, white bread. You will achieve the stabilization of insulin levels by enriching your diet with complex carbohydrates, which can be found in dark bread and wholemeal cereals, groats and vegetables.

Fertility diet: avoid alcohol

The occasional glass of wine or a bottle of beer will not be detrimental to conception. However, if your periods are irregular or you have problems conceiving, give up alcohol completely. The future father should also limit its consumption, because in larger amounts it reduces the level of testosterone and sperm motility. It is possible that it has a destructive effect on the sperm head, impairing its ability to penetrate deep into the egg cell.

Fertility diet: cut down on caffeine

Opinions on the effects of this compound on fertility are divided. The general assumption is that 300 mg of caffeine per day does not play a significant role (this is what 4 cups of 190 ml contain). Some specialists, however, argue that in the case of problems with conception, you should limit your consumption of even this amount, because caffeine constricts the blood vessels and slows down the flow of blood.blood to the uterus, making it difficult for the egg to stay there.

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Diets