In the United States, 10 to 15 percent of couple are struggling with reproductive infertility, according to MayoClinic.com. Uterine problems and ovulation disorders are common factors that contribute to female infertility. Poor sperm quantity and quality are often the cause of male infertility. Men and women who seek to boost their fertility can do do by making healthy lifestyle changes, such as eating a healthy diet.
Zinc Rich Foods
Zinc is important for the motility, number, motility and fertilizing ability of sperm. It is also responsible for the production of testosterone, a male hormone. Zinc is needed for ovulation, immunity and fetal growth for female fertility. It is recommended that couples trying to conceive consume at least 15mg of zinc daily, according to the American Pregnancy Association. Foods rich in zinc include wheat germ, oysters, pine nuts and wheat bran.
Omega 3 Rich Foods
Omega-3 fatty acids support male fertility by assisting the viability and health of sperm cells. They also contribute to female fertility by helping blood flow, hormonal balance and development of the fetus. Although fish is acknowledged as a good source of omega 3 rich foods, the possibility of contaminants such as mercury can be harmful if consumed in large amounts, reports the American Pregnancy Association. It is recommended that people consume 12 oz. or less of low-mercury on a weekly basis. Low mercury fish include salmon, sardines and herring. Seeds and nuts are also sources of omega 3 oils.
Calcium Rich Foods
Calcium is essential for motility and sperm function, which is the sperm ability to move actively and spontaneously, reports the University of Michigan Health System. Calcium is important for the development of fetal bones and development of the embryo. The American Pregnancy Association recommends that women planning to start a family take 1,000mg of calcium daily, which is equivalent to three 8-oz. glasses of milk. Calcium rich foods include dried fruit, yogurt, cheese, seeds and green leafy vegetables.
