When it comes to the talk about female fertility, various factors like environmental factors, hormones, stress, body nutrition, etc influence healthy fertility. Nutrition has the great influence over everything in our body. No doubt nutrients required for healthy fertility comes from what you eat in your diet. Little adjustment with the living habits i.e. healthy diet, improves the quality of eggs produced in ovary, it also reduce the risk of pregnancy and fertility related problems.
Here we are discussing about some super foods that have enough nutrients to enhance female fertility and you should introduce them to your diet:
- Beans :- Beans are rich in iron, vitamins and other minerals which are very important to meet the nutrient need of body. Decreased iron level in body lead to production of unhealthy eggs. Beans help to increase female fertility and libido.
- Green leafy vegetables :- Leafy vegetables like Spinach, kale, broccoli and other leafy vegetables are rich source of manganese, iron, calcium, and Vitamin A & B. These all nutrients help in improvement of egg health and ovulation. It can be Included in your diet as salads, curries, smootheis, etc.
- Eggs:- Egg contains Vitamin B, Omega-3 fatty acids, Iodine and choline and a rich source of protein as well. These are rich nutrient content and very much beneficial for enhancing fertility.
Choline is a water-soluble essential nutrient with no caloric value. It helps to prevent birth defects and very important for development of child’s nervous system during pregnancy.
- Full fat dairy products :- Studies have proved that dairy-based foods are source of high calcium and are beneficial for building the nervous system blood and bone health. Women who take foods with high milk content are less likely to suffer from fertility or ovulation problems than those who avoid milk. Full-fat dairy products include whole milk, full-fat yogurt, cream cheese, ice cream, etc.
- Berries:- Berries are full of antioxidants, which help to at protect eggs from free radical damage, aging and a no. of conditions. Strawberries are proven in many researches as it helps to increase woman’s libido. It is advised by dieticians to include berries in your diet in any form either on their own, as salads or in smoothies.
- Sesame seeds:- These seeds are source of zinc that helpsin production of hormones essential for maintaining egg health. Sesame seeds contain mono-saturated fats that help to boost egg health. These can be included in diet with salads or into hummus to enhance the egg health and fertility.
- Cinnamon:- Cinnamon is a scientifically proven super spice for women. It improves ovary function, healthy egg production by stimulating insulin resistance. It is advised to be included in diet for the women having PCOS (Poly Cystic Ovarian syndrome). Cinnamon can be included in diet on everyday meal by either topping as powder over toast in breakfast or in curries, cereals, etc.
- Figs:- From the time of Ancient Greeks, Figs are believed to be a food to increase fertility and now studies have proved that it contains rich source of iron which is an important mineral required for ovulation and healthy egg production.
- Ginger:- It is also an important super-food to maintain reproductive health asit has anti-inflammatory properties and helps to relieve any discomfort in the reproductive system, regularise healthy cycles and decrease inflammation of the reproductive organs. It also increases blood circulation and promote healthy digestion. To include in diet, the best way is to drink ginger-infused tea or soups. It can also be added to curries or salads or as medicine a spoon of ginger juice as well.
- Cooked tomatoes:- These are high in the lycopene, a powerful antioxidant. It has been found in studies that lycopene in foods are possibly have a great role in treatment of male fertility by enhancing semen health and increase pregnancy rates. Cooked tomatoes as in soup or tomato sauce can be included in daily meals.
- Water:- Technically it is not a food, but it is an essential ingredient for egg health as well. Drinkinga minimum of 8 glasses (3-4 litres) of water a day is advised to adults. Avoid drinking water from plastic bottles as chemicals from plastic are harmful for the egg health. Now a day, it is highly recommended to stick to purified water, because of the impurities by harmful chemicals present in environment, to avoid health risk.
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