6 Foods that promote fertility in women

6 Foods that promote fertility in women

As cliché as it sounds, we are – to a large extent – what we eat. Eating healthy makes us feel and look better and affects our bodies in ways we may not see.

One of these ways is our fertility.

In this article we look at the best foods to increase fertility in women. We also tell you which foods can increase the risk of ovulatory infertility and are therefore best avoided when trying to conceive.

We want to inform you about how a few simple changes can increase your chances of becoming pregnant and pave the way for a healthy pregnancy and a healthier future.

Foods to eat if you want to get pregnant & nutrients that promote healthy ovulation

1. Omega-3 fatty acids

They are in fat fish such as mackerel, sardines, salmon, tuna and herring, but also in linseed, seaweed, chia seeds, hemp seeds and walnuts.

These healthy fatty acids can help improve the quality of your eggs and slow down their aging. They can also be beneficial for your baby's development by promoting nerve development.

Overall, fish is one of the best fertility foods for women and we think it's a good idea to include it in your diet if you want to increase female fertility.

2. Vegetable protein

Increased vegetable protein intake is associated with improved fertility in women, while high animal protein intake is associated with reduced fertility.

Although it is still unclear exactly how protein affects ovulation, it is thought to play a vital role in reducing hyperinsulinemia (excessively high insulin levels).

Vegetable protein is mainly found in:

• Beans and legumes
• Ancient grains such as quinoa or amaranth
• Nuts and seeds
• In smaller quantities, in some vegetable

All of these foods are an excellent source of natural plant protein within a fertility diet.

Popular foods rich in plant-based protein include:

• Tofu and tempeh (made from soybeans)
• Hummus (made with chickpeas)
• All dishes with beans or legumes (stews, soups, veggie burgers)
• All nut butter
• Salads, soups or curries prepared with or accompanied by grains such as quinoa

You can still consume animal protein, but reduce the amount and frequency, and maintaining healthy levels of animal protein in your diet is also one of the best ways for both men and women to maintain high levels of healthy fats in the body. reach.

3. Folic acid

It is an essential B vitamin that plays a crucial role in your overall health and helps with cell metabolism and the formation of new cells.

Sufficient amounts help counteract the effects of stress on the body, which in turn improves fertility. It is also very important for the healthy development of your baby in the first weeks of pregnancy.

Some of the best fertility foods for getting pregnant that are rich in folic acid include:

• Dark leafy greens (broccoli, kale, Brussels sprouts)
• asparagus
• Legumes
• Beets
• Citrus fruits
• Nuts

Some foods, such as bread and breakfast cereals, are fortified with folic acid – the synthetic (man-made) form of folic acid.

Together with diet, folic acid supplements can help achieve and maintain optimal folic acid levels in your body.

4. Vitamin D

The next addition to our fertility food list is a collection of foods rich in vitamin D.

The sunshine vitamin can boost your immune system, regulate your hormones and has anti-inflammatory properties, all of which are thought to help with ovulatory dysfunction, hormonal imbalances, insulin resistance and therefore your fertility.

Although we should get most of our vitamin D from sunlight exposure, this is not easy – or always safe – to do.

Foods rich in vitamin D include:

• Trout
• salmon
• Mushrooms (exposed to UV-B radiation after harvesting/after drying)
• Sardines
• Egg yolk
• Cheese
• Chicken breast
• Vitamin D fortified foods
• Some dairy products and plant-based milk
• Breakfast cereals

But to ensure you have enough vitamin D, it's highly recommended that you take a daily supplement while you're trying to conceive – and especially once you're pregnant.

5. Antioxidants

Antioxidants protect your cells from oxidative stress, which can cause damage, premature aging and inflammation in all your body systems, including your reproductive system.

Berries, spices and spices have the highest concentration of antioxidants. Other antioxidant-rich foods include nuts, vegetables and dark chocolate.

6. Complex carbohydrates

Foods with a low glycemic index (GI) help prevent the highs and lows in blood sugar levels caused by simple carbohydrates (such as white flour, sugary foods, white potatoes, etc.) and foods high in trans fats.

Low GI foods release energy slowly, keeping your blood sugar and therefore your insulin levels steady and stable.

Whole grains, beans, legumes, some fruits and most non-starchy vegetables – and some starchy vegetables such as sweet potato – are examples of complex carbohydrates.

A diet based on low GI foods not only increases your chances of becoming pregnant, but also lowers your risk of type 2 diabetes, high blood pressure and heart disease and helps you maintain a healthy weight.

Foods to avoid if you want to become pregnant

Certain foods can harm your hormone function, disrupt ovulation and reduce your chances of becoming pregnant. Some of these foods include:

1. Sugar & artificial sweeteners

Too much sugar causes inflammation and glycation – a process in which sugar molecules attach to specific proteins in the body, which can lead to inflammation of the uterus and aging of the ovaries.

Sugary drinks and foods high in sugar can negatively affect egg quality and are associated with ovulation disorders. Women who consume too much sugar take longer to become pregnant.

To give you an idea: a glass of orange juice contains about 8 teaspoons of sugar, a can of cola at least 7 teaspoons of sugar and your average sports drink can contain as much as 13 teaspoons of sugar!

However, artificial sweeteners are not the solution. Artificial sweeteners cause a cortisol response, which taxes your system and can disrupt or even prevent ovulation.

The solution is natural (or less processed) sweeteners such as maple syrup, honey, stevia or xylitol.

2. Simple or refined carbohydrates

These include pasta, bread, potatoes and bakery products. Simple or refined carbohydrates have a low glycemic index, meaning they are quickly converted into sugars, causing your blood sugar levels to rise quickly.

This in turn affects your insulin levels, disrupts your hormonal balance and ovulation, causes inflammation and generally plays a major role in your fertility.

Insulin is a hormone produced by the pancreas to help metabolize what we eat.

When we eat too many of the "wrong" foods, our pancreas produces too much insulin, and it is usually too high levels of this hormone that have an adverse effect on ovulation.

3. Trans fats

These fatty acids are also known as trans fatty acids and may appear on food labels as partially hydrogenated oils' or mono- and diglycerides of fatty acids. They are cheap and add flavor to foods, making them popular and difficult to avoid.

They are found in processed foods such as:

• Pizzas
• Cakes
• Ready-made meals
• Fried foods such as fries and fries
• Industrial bakery products such as donuts, cake, cookies and bread
• Ice
• Most fast food items
• Vegetable oils, margarine and shortening

Trans fats reduce fertility in women because they cause insulin resistance, inflammation and an increased risk of anovulation (when an egg is not released at the time of ovulation).

4. Low-fat dairy

If you choose to include dairy products in your diet, make sure they are full-fat, as removing fat from milk can leave behind androgens, a type of sex hormone that disrupts women's menstrual cycles and can increase the risk of polycystic breast cancer. ovarian syndrome and infertility in women.

5. Processed soy

In its natural form (e.g. tempeh, edamame beans) or fermented form (e.g. miso paste), soy is healthy, but highly processed soy products are bad news for women's fertility.

This is because processed foods, such as certain energy bars and protein shakes, contain high amounts of soy protein isolate, which delivers a huge dose of phytoestrogens (a substance that mimics estrogen in your body) compared to what you normally get in a serving of, say, tempeh. would receive.

An excess of phytoestrogens can disrupt the hormone balance of women.

6. Pesticides

These can disrupt bodily functions, including hormonal functions. Consumption of certain pesticides has been linked to reduced fertility and poorer pregnancy outcomes.

If you buy as many organic products as possible, you will be much less exposed to pesticides.

If this is not possible, wash all fresh produce thoroughly under running water (without soap) and dry, peel or remove outer leaves/layers from foods such as cabbage or lettuce, and trim the fat and skin from meat, poultry and fish – all of which can help minimize pesticide residue on the food you eat.

Resume

What you eat can have a major impact on your chances of becoming pregnant. There are simple changes you can make to increase your fertility and improve your health in preparation for pregnancy and motherhood.

Switching back to simple, 'real' food and preparing your own meals can have a significant, positive impact on your health and fertility.

Love,

Midwives Dronten
Address: De Barrage 97, 8252 HR Dronten
Telephone: 06 53 65 91 91