All you need to know about fertility diet

HYDERABAD:  The right nutrients and foods can improve fertility. We don’t need to eat perfectly, but have to develop a food-first approach. This is important because stress and a sedentary lifestyle, with unhealthy eating habits, are major fertility disruptors. Here are some tips on how you can boost your fertility levels. 

Eat right 

• High intake of folic acid
• Low intake of trans-fat, with a simultaneous greater intake of monounsaturated fat
• Low intake of animal protein with greater vegetable protein intake
• High intake of high-fibre, low glycemic carbohydrates
• Greater preference for high-fat dairy products
• High non-heme iron intake (mostly found in plant foods)
• Foods rich in omega 3 and omega 6 fatty acids
• Foods rich in selenium, manganese and zinc
• A minimum of 60 minutes moderate-intensity workouts five days a week
• Good hydration is the key to all metabolic functions

Ways to boost fertility

Eat a handful of nuts every day: To name a few, walnuts are rich in antioxidants, brazil nuts are high in selenium and pine nuts are a good source of arginine. These nutrients help your fertility by reducing inflammation, improving egg quality and helping implantation.

Use extra virgin olive oil: 
It’s high in monounsaturated fats which helps reduce inflammation, omega 3 fatty acids improves fertility hormones and blood flow to the uterus, antioxidants protect the eggs and Vitamin E helps thicken the uterine lining. This one really does tick all the boxes!

Make your carbs wholegrain: Eating wholegrain (oats, quinoa, brown rice, wholemeal pasta and grainy bread) means a big fibre boost to help regulate your hormones! An increased intake of whole grains can also help thicken the uterine lining to help implantation          

Load your plate with colourful veggies: Eat the rainbow by choosing different coloured vegetables. You get a wider range of antioxidants, vitamins and minerals. All are critical for reducing oxidative stress in the body and improving the health of eggs and sperm

Take control 

• Take the right supplements in the right doses 
• Exercise regularly
• Manage your stress levels
• Get quality sleep

— Flora Amritha, senior nutritionist, Oasis Fertility-Hyderabad.