Numerous factors influence fertility, such as age, genetics, anatomical conditions, hormonal imbalances, and lifestyle habits. However, one additional aspect that deserves attention when assessing the likelihood of conception is nutrition. Let’s delve into this crucial aspect further.
The link between nutrition and fertility is strong. To understand better how your dietary choices can optimize your fertility potential, here are key foods to incorporate into your daily diet.
Fresh Fruits
Include fresh fruits in your meals or as snacks to gain the complete nutritional benefits they offer. When selecting a juice, opt for freshly squeezed ones and avoid industrially processed juices, which often lack essential vitamins. Homemade fruit purées are also an excellent choice; add sugar only if necessary, as the natural sweetness of the fruit should suffice. Aim for three servings of fruit per day.
Omega-3-Rich Fish
Choose smaller fatty fish like sardines and mackerel, which tend to accumulate fewer heavy metals. Whenever possible, select wild-caught fish rather than farm-raised to reduce exposure to antibiotics and other treatments.
Legumes
Vegetable proteins are pivotal for a balanced protein intake. Legumes are not only an excellent protein source but also high in vitamin B9 (folic acid), crucial for reducing the risks of neural tube defects in the fetus and improving the quality of the egg cells. Include these in your diet:
- Chickpeas;
- Beans of various colors;
- Lentils;
- Peas;
- Broad beans.
While these foods are excellent sources of folic acid, it is essential to follow any supplementation recommended by your doctor to ensure an adequate intake.
