According to the Mayo Clinic, 10 percent to 15 percent of American couples are struggling with infertility. The most common factors that contribute to female infertility include ovulation disorders and uterine problems. In men, infertility is often because of poor sperm quality and quantity. The Mayo Clinic points out, however, that you can help increase your fertility by making healthy lifestyle choices, including eating a healthy diet.
Calcium Rich Foods
According to the University of Michigan Health System, calcium is essential for sperm function and motility, which is the ability of the sperm to move spontaneously and actively. Calcium is very important for triggering the development of the embryo and the development of fetal bones. The American Pregnancy Association recommends that women who are considering starting a family should take 1,000 milligrams of calcium a day, which is approximately three 8-ounce glasses of milk. Foods rich in calcium include yogurt, dried fruit, seeds, green leafy vegetables and cheese.
Zinc Rich Foods
Zinc is extremely important for the quality, motility, number and fertilizing ability of sperm, as well as being important for the production of the male hormone testosterone. Zinc is also essential for female fertility, as it is needed for ovulation and for fetal growth and immunity. The American Pregnancy Association recommend that couples trying for a baby take 15 milligrams of zinc a day. Foods rich in zinc include oysters, wheat germ, wheat bran, pine nuts and pecan nuts.
Omega 3 Rich Foods
Omega 3 essential fatty acids support male fertility by helping the health and viability of sperm. They are also important for female fertility as they assist healthy hormone balance, blood flow and the development of the fetus. The American Pregnancy Association acknowledges the benefits of oily fish, but because of the possibility of contaminants such as mercury, it recommends that no more than 12 ounces of low-mercury fish should be consumed weekly. Low-mercury fish include herring, salmon and sardines. Nuts and seeds are also good sources of Omega 3 oils.
Foods Rich in Vitamin E and Vitamin C
Free radicals are unstable molecules. They can be caused by many factors, including internally by our own body systems such as our metabolism, and also externally by pollution and cigarette smoke. Antioxidants such as vitamin E and vitamin C help to protect the body from the destruction these free radicals can create in our bodies. According to Dr. Marc Goldstein from the Cornell Institute for Reproductive Medicine, free radicals can cause damage to sperm and affect male fertility.
In a study published in the 1996 issue of "Journal of Andrology," lead author Dr. Suleiman and his team found that vitamin E improves sperm activity and pregnancy outcome.
In an earlier study published in the 1983 issue of "Federation Proceedings," lead author Dr. Dawson and his team researched the effect of vitamin C on sperm fertility. They found that vitamin C helps to increase male fertility, by preventing sperm from sticking together, a condition known as agglutination.
Vitamin C is recommended by the University of Michigan to help woman who suffer from a luteal phase defect, a very common reason for infertility where the uterine lining does not develop properly. Additionally the university points out that studies have shown that Vitamin E can help to increase female fertility as well as male fertility.
Nuts, seeds and green leafy vegetables are a good source of vitamin E. Eating at least eight to nine portions of fruits and vegetables a day is the best way to increase your vitamin C levels.
