One's fertility is heavily influenced by lifestyle, diet, and other factors. While food cannot cure all problems, it can certainly help to support and maintain your overall health. Eating a nutritious, well-balanced diet is essential for maintaining a healthy and fit body. However, many times, one simply cannot determine the root of the infertility problem. Ovarian cysts are becoming more and more common in today's world and there is a slew of other issues that can hinder your plans of conceiving.
We also live in a society where societal pressure and family expectations can lead to immense stress, making it difficult for a woman to conceive naturally.
Studies suggest a healthy diet and a stress-free life could help manage fertility issues to a great extent, however, they are no substitution for prescribed medicine and medical advice.
A well-balanced diet combined with an active, stress-free lifestyle can help you improve your fertility. The female reproductive system is complex, and it requires proper nutrition to function properly. To improve the health of your reproductive system, it is critical to include nutrient-dense foods in your diet.
Here are foods that may boost fertility in women.
1. Greens
Green leafy vegetables are considered superfoods. You don't have to limit yourself to fancy kale and Swiss chard. Forage locally for spinach, methi, and coriander. They're high in iron, calcium, folic acid, and fibre. To combat PCOS (PCOS, or Polycystic Ovary Syndrome, is one of the leading causes of female infertility. It causes hormonal imbalance in females, enlarged ovaries with cysts, and interferes with ovulation. It also causes insulin resistance, obesity, and excessive hair growth on the face or body, among other things. The cause is an increase in the male hormone androgens, as well as acne), you should include more greens in your diet to help with fertility. Consume greens at least twice a week to reap the most benefits.
2. Walnuts
Omega-3 fatty acids, vitamin E, magnesium, and other vital nutrients that support fertility are abundant in walnuts. So walnuts, as well as other nuts like almonds, cashews, and pistachios, are fantastic. Women with PCOS can benefit greatly from seeds such as sunflower seeds, pumpkin seeds, chia seeds, and flax seeds.
3. Beets
Beetroot is an excellent source of nitric oxide. In order to facilitate embryo implantation, they must boost blood flow to the uterus. Beet greens are also an option. These are almost mandatory foods when planning your pregnancy and even during the first trimester.
Add them to juices, roast them and mix them into raitas, or use them to make your favourite sabzi. They are affordable and offer lots of health advantages.
4. Fruits
We are all aware of the importance of antioxidants in our bodies, from skin health to stress damage and high cholesterol issues. Antioxidants can assist you in solving any issue that you can think of.
Adequate antioxidant intake can also aid in the management of infertility issues because the body needs them to neutralise free radicals. By damaging egg cells, these free radicals can lower fertility.
The most basic and accessible sources of antioxidants are fresh, in-season fruits and vegetables. Include 3–4 different fresh fruit and vegetable varieties in your meals and snacks each day. Eat 1-2 seasonal fruits as a snack each day.
Fibre, zinc, vitamins, minerals, and flavonoids increase your chances of conception while also benefiting your overall health.
5. Lentils And Legumes
Isn't it true that lentils are a necessary component of every Indian main dish? This is because they are high in folic acid and protein. On the other hand, if you don't regularly eat dals and legumes, it is time to start incorporating foods like chana, green moong, and others into your diet. They supply all nine necessary amino acids when coupled with rice, creating a full, protein-rich meal. Additionally, this basic daily necessity supports general fertility and helps regulate insulin resistance in PCOS.
They are also great sources of probiotics, which enhance intestinal health and help to control changes in female hormone levels as a result. It is a simple and effective method for increasing your fertility.
6. Yam And Sweet Potatoes
The glycemic index of yams, sweet potatoes, Arbi, and pumpkins is low. Let's assume that PCOS is the cause of your insulin resistance. In that case, low GI complex carbohydrates are excellent sources of female hormones during the luteal phase of the menstrual cycle.
They can also aid in the regularisation of the menstrual cycle, which is a major concern in women with PCOS, and thus support fertility.
7. Curd
We all know that dairy products are the highest dietary calcium sources. They also have high vitamin D levels. There is enough evidence to suggest that vitamin D is extremely important for health. It aids in the regulation of reproductive hormone levels in both men and women.
As a result, vitamin D deficiency can impair fertility while also causing other health issues such as lower bone density, an increased risk of cardiovascular disease, and obesity. Including 1-2 servings of dairy products, particularly home-set curd, is the simplest way to meet your daily calcium and vitamin D requirements, both of which are required to support female fertility.
Prefer homemade full-fat curd to store-bought curd. The best source of probiotics is homemade curd.
If you are lactose intolerant, you can get your calcium from greens like millet, ragi, or even non-vegetarian sources.
