Roughly six million women in the United States become pregnant each year, which is about the same number of couples who struggle with with infertility. Maintaining a healthy reproductive system can help reduce your risk for infertility and illnesses that may affect your reproductive health. A nutritious, balanced diet is one important lifestyle step you can take to improve your overall and reproductive health. For best results, seek specified guidance from your doctor or dietitian.
Fruits and Vegetables
Fruits and vegetables are top suppliers of antioxidants, including beta carotene and vitamin C. Antioxidants help your body defend itself against infections and disease, including certain forms of cancer. They also protect sperm from toxins that may reduce fertility. As a type of A vitamin, beta carotene plays an important role in reproduction. Fruits and vegetables particularly high in vitamin C include red and green bell peppers, citrus fruits, tomatoes, leafy greens, spinach and winter squash. Beta-carotene-rich foods include cooked and fresh carrots, spinach and kale, vegetable soup, carrot juice and cantaloupe.
Fish and Seafood
Fish and seafood provide heart-healthy protein alternatives to fried, processed and red meats. They also supply more vitamin D than other foods, a nutrient lacking from many Americans' diets. Vitamin D deficiencies are linked with infertility and low sperm count, according to author of "What to Eat Before, During, and After Pregnancy" Judith E. Brown. Cold-water fish, such as salmon, mackerel, sardines, albacore tuna, halibut and flounder are rich in omega-3 fatty acids. In addition to promoting cardiovascular health and brain function, omega-3 fatty acids promote healthy hormone production and egg development in women and positive sperm count in men. For heightened benefits, choose baked, broiled or poached fish instead of meat regularly.
Whole Grains
Carrying too much or too little body fat reduces your fertility. Rather than restrict carbohydrates, which is suggested by numerous popular weight loss diets, Brown suggests consuming nutritious, whole sources, such as whole grains, routinely. As valuable sources of fiber, whole grains promote fullness between meals, thus making it easier to lose excess weight. Whole grains also provide rich amounts of B-vitamins. The B-vitamin folate, or folic acid, supports healthy physical development during pregnancy and may help prevent birth defects. Choose whole grain breads, cereals, oatmeal, brown rice, wild rice, barley and popcorn over refined breads and snack foods most often.
Plant Protein
Plant-derived protein, prevalent in beans, lentils and split-peas, contains less saturated fat, overall fat and cholesterol than most meats. In a study published in "Obstetrics & Gynecology" in November 2007, researchers analyzed the dietary habits of more than 17,000 women without a history of infertility for eight years while they attempted to become pregnant. Women who ate diets richer in plant-derived protein than animal-derived protein were more likely to become pregnant within the eight-year period. For potentially similar benefits, cut back on meat and depend upon vegetarian protein dishes more often. Nutritious examples include low-fat vegetarian chili, baked or steamed tofu, split-pea or lentil soup and edamame, which are steamed soybeans.
References
- "What to Eat Before, During, and After Pregnancy" Judith E. Brown; 2006
- Office of Dietary Supplements: Vitamin A and Carotenoids Fact Sheet
- "Obstetrics & Gynecology"; Diet and Lifestyle in the Prevention of Ovulatory Disorder Infertility; Jorge E Chavarro, et al.; Nov. 2007
- American Pregnancy Association: Statistics
