Researchers are beginning to demonstrate the real impact of food on the ability to procreate. Good reflexes to put even more chances on your side if you want to be pregnant. Here are the top 10 nutrition tips to boost your fertility.
- Aim for fitness weight
- I eat at least 5 fruits and vegetables a day
- I adopt the Brazil nut
- Spice up my plate
- Eat fatty fish twice a week
- I bet on seafood, especially oysters
- I season with rapeseed and/or nut oils
- Stay sober
- I put myself at homemade
- Prefer quality to quantity
To make your desire for motherhood come true, adopt a healthy lifestyle. And this also goes through the plate!
1. Aim for fitness weight
The overweight and obesity decrease the chances of childbearing: a body mass index (BMI) greater than 32 in women multiplies by 3.7 the risk of ovulation disorders at the time of conception. Excess fat creates chronic inflammation that could be involved in fertility problems. As for extreme thinness, it can cause ovulation to stop.
Neither too small nor too strong: to have a baby, the ideal is a BMI between 19 and 24.
Do: calculate your BMI
2. I eat at least 5 fruits and vegetables a day
Vitamins, minerals, polyphenols … they are bursting with these antioxidants which limit oxidative stress, pointed at in fertility disorders. Rich in water and fiber but low in calories, they also help to fight against possible overweight.
3. I adopt the Brazil nut
These oilseeds are indeed among the foods richest in selenium and also provide vitamin E, two antioxidants that help the body to fight against free radicals.
To ensure good intake, we bite a few, two to three times a week.
4. Spice up my plate
Turmeric, ginger, pepper … research tends to show that most spices contain antioxidant substances (quercetin, polyphenols, curcumin …). So we don’t hesitate to add them to the dishes.
5. Eat fatty fish twice a week
They provide omega-3 fatty acids which preserve the flexibility of cell membranes, promoting exchanges between oocytes and spermatozoa.
6. I bet on seafood, especially oysters
They contain large amounts of antioxidant selenium and zinc. In addition, zinc increases the chances of procreating by strengthening the body.
7. I season with rapeseed and/or nut oils
They are rich in omega-3 and vitamin E antioxidant . We consume at least one tsp. to c. of one of them every day.
8. Stay sober
Alcohol consumption causes irregular cycles. Strictly speaking, we allow ourselves a glass of red wine, rich in antioxidants, from time to time.
9. I put myself at homemade
Home cooking provides vitamins, minerals and polyunsaturated fatty acids beneficial to fertility. It also makes it possible to avoid certain chemical substances (additives, dyes …), possible endocrine disruptors. Finally you can also consider to Lose weight after pregnancy with your favourite dietician in town.
10. Prefer quality to quantity
By opting for organic or labeled products , we avoid ingesting substances that could have an impact on fertility in the long term.
What about men?
Same fight! A BMI greater than 30 decreases the concentration of normal sperm, their mobility and their fertilizing power. And the higher the BMI, the longer the time to conceive. Men must also monitor their weight and ensure a good intake of antioxidants (zinc, selenium). To have a baby, it is also better that they avoid vegetarianism: meats, fish and dairy products provide carnitine and coenzyme Q10, which ensure the production of energy within the sperm.
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