Understanding Fertility Nutrition - How to Optimize Your Diet for Healthy and Natural Conception
In order for a healthy, natural conception to occur the hormones in both the man's and woman's body must be balanced adequately. So many fertility problems involve hormonal imbalance, and a lack of certain nutrients (or an excess of them) can contribute to this imbalance. Adequate supplies of vitamins and minerals are also essential for the health of other bodily systems. For couple’s trying to conceive, the healthiest way of getting these nutrients is through a good diet. This article provides a guide to good fertility nutrition and explains why getting the right amounts of certain nutrients is vital to natural conception and the development of a healthy embryo.
Since whole foods naturally have the most nutrients, they are the best option for those trying to conceive. Organic whole foods are preferable, in order to avoid pesticide residues. Whole foods include:
- Fruit
- Vegetables
- Unrefined Whole Grains
- Beans
- Nuts & Seeds
- Eggs
- Fish, Poultry and Meat
When you consume a wide variety of these whole foods on a consistent basis you will provide all the essential vitamins and minerals needed for a healthy conception.
Fertility Nutrition Guide
Here is a quick fertility nutrition guide listing vitamins and minerals the body needs for conception and how you can get them in your daily diet.
B-Complex Vitamins: You need to replenish these vitamins daily since they are water-soluble and leave the body through your urine.
Vitamins B6 and B12: Fertility and hormonal functioning are particularly dependant on these vitamins. Fortunately these nutrients are found in a wide variety of whole foods. B6 is found in fortified cereals, baked potatoes (with skin), bananas, chicken and turkey, eggs, and spinach. B12 is found in lean cuts of beef, clams, mussels, crabs, salmon, poultry and many fortified foods.
Folic Acid (folate): This is a very important nutrient that works in conjunction with vitamin B12 to produce healthy genetic material. Since the human body cannot naturally store folic acid, it must be replenished regularly. Folate is found in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and foods rich in yeast.
Zinc: This is an important mineral for both male and female reproductive health, but it has a direct impact on male sperm count. Healthy cell division also requires adequate supplies of zinc, so this is an important aspect of fertility and conception. You can find zinc naturally in oats, rye, almonds, pumpkin seeds and peas.
Essential Fatty Acids (EFA's): EFA’s are beneficial for all bodily functions and are essential for healthy hormone production. Consuming adequate amounts of these fats can prevent blood clots, which is a especially helpful for women who have suffered miscarriage due to blood clotting. Good sources of EFA’s are fish oil (make sure it is purified to eliminate contaminants) and flaxseed oil.
Vitamin E: This is an antioxidant that is important for conception. Subfertility in both men and women is often the result of low vitamin E levels, so make sure you are eating adequate amounts of wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats and sweet potatoes.
Vitamin C: This is another antioxidant which is very helpful to healthy sperm production. It may also play a role in healthy ovulation. Many systems in the human body depend on adequate supplies of vitamin C, so make sure to consume a selection of these foods on a daily basis: blackcurrants, raw red peppers, guavas, citrus fruits, strawberries, kiwifruit, broccoli and brussel sprouts.
Iron: This is vital for healthy production of red blood cells. Iron also transports oxygen throughout the body. It is important for women to consistently replenish iron in the body since it is lost through monthly menstruation. Blood loss through injury or blood donation also affects iron levels. Iron can be replenished by eating plenty of green leafy vegetables, beans, shellfish, red meat and poultry.
Vitamin A: You will need adequate supplies of this antioxidant at the time of conception as it aids the developing embryo. Natural sources high in vitamin A include carrots, tomatoes, cabbage, and spinach.
For a more extensive guide to fertility nutrition that will show you how to optimize your diet, ensuring the best possible chance of a quick, healthy conception, read Lisa Olson’s Pregnancy Miracle.
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