Infertility is one of the most common health problems worldwide, this has broken many homes and marriages and now before people get married in some parts of the world, they must go for fertility tests.
It is estimated that at least 15% of couples are affected by infertility. This is not a case for worry as Mother Nature always has the answer to every problem. The only problem that cannot be solved by her is ignorance.
Your fertility and ability to reproduce depends a great deal on what you eat. A healthy diet combined with a healthy lifestyle help boost fertility by 70%.
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There are lots of fertility-boosting foods and we will be looking at some of them but before then we will look at the top causes of infertility.
Some of the causes of infertility are stress, malnutrition, and nutritional deficiencies, genetics, and unhealthy lifestyle like smoking, excessive drinking, and use of hard and illicit drugs.
Here is a list of 12 fertility friendly foods.
12 Foods that Boosts Fertility
1. Foods High in Antioxidants
Foods high in antioxidants help boost fertility and they detoxify the body of toxins that can cause infertility. They neutralize free radicals, another leading cause of infertility, these molecules damage eggs, and sperm cells.
When men ingest about 75 grams of antioxidants in a day, it helps to increase their sperm quality and it increases the chance of conception.
Foods high in antioxidants are green leafy vegetables nuts and seeds, and fruits.
2. Lentils and Beans
Black beans most especially and all types of beans help boost fertility in women because a deficiency in plant-based proteins has been linked to ovulation and beans are very rich in proteins. They are one of the richest plant sources of proteins.
Lentils contain a high content of polyamine spermidine, they help sperm fertilize egg and lentils and beans are good sources of folate which boost healthy embryo and conception.
They also contain a good amount of fiber which is needed for healthy levels of hormones in the body, thereby preventing hormonal imbalance.
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3. Foods Rich in Fiber
Fiber boosts fertility by eliminating excess hormones from your body and by preventing high concentrations of sugar in your bloodstream.
Some types of fibers can even get rid of excess estrogen in your body by binding to it in your intestines and escorting it out of your body as a waste product.
Fibers help reduce the risks of ovulation problems in women more than 32 years thereby reducing the risks of infertility among women.
It also treats abnormal ovulation cycles and reduce their risks. Rich sources of fiber are fruits, vegetables, whole grains, nuts and seeds, and beans.
4. Increase your Intake of Iron
Non-heme iron which is gotten from plant sources prevent ovulatory infertility and reduces the risks by 50%. Iron from animal sources is not as effective as plant-based iron.
Rich sources of iron are green leafy vegetables, beans, etc.
Cooked asparagus is dense in vital nutrients that enhance fertility thereby boosting fertility. A cup of cooked asparagus gives you your daily requirement of fertility vital nutrients like folate, zinc, vitamin K, selenium, and vitamins A, B, and C.
Avoid canned asparagus, go for fresh or frozen asparagus. Canned asparagus is very high in sodium.
6. Sunflower Seeds
Sunflower seeds are rich in vitamin E, this vitamin boosts fertility in both sexes. It improves the quality and motility of sperm and also improves sperm count. Vitamin E also improves DNA fragmentation.
Apart from vitamin E, sunflower is dense in a lot of fertility-friendly nutrients like folate, selenium, omega 3 and 6 fatty acids, and zinc. Add sunflower seeds to your diet and you will increase your chances of reproduction.
Pomegranates have longed been used to treat fertility problems and improve fertility. The seeds and juice of pomegranate are mostly used to treat infertility.
It has a high content of antioxidants that help to boost male fertility by improving the concentration and motility of sperm.
Grapefruit is dense in polyamine putrescine, this compound helps to improve semen quality and also improve egg health. It fights chromosomal defects in ovulated eggs and it helps both sperm and egg cells to maintain their chromosomal integrity.
This fruit is highly dense in vitamin C and this powerful antioxidant prevents abnormal levels of hormones which can negatively affect the female reproductive system.
Walnuts are rich in healthy fats which supports a healthy reproductive system. They are rich in omega 3 and 6 fatty acids and these nutrients help boost fertility.
It improves the overall health of sperm in men, it increases sperm vitality, morphology, and motility.
Cooked tomatoes contain a high amount of lycopene, this powerful antioxidant improve fertility in men by increasing sperm quality, quantity, and overall health.
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It also boosts fertility in women and it increases the chances of pregnancy. Cooked tomatoes contain twice the amount of lycopene in raw tomatoes because heat activates lycopene and makes it more effective.
Pineapple is a powerful fertility boosting food, it is a rich source of vitamin C which help boost fertility. Low levels of vitamin C in the body have been linked to polycystic ovarian syndrome (PCOS).
Vitamin C also boost fertility in men by boosting the quality of sperm even in heavy smokers. This fruit contains a natural enzyme called Bromelain, this fights inflammation and it is believed to help boost fertility.
In old wives tales and traditional practices, it is believed that pineapples help women get pregnant. Even till date, women are told to eat pineapple core for 5 days following ovulation or the transfer of embryo during IVF to help with implantation.
Egg yolks are dense in vitamin B and this nutrient is important for fertility to take place. They are also rich in lean protein which helps boost fertility in both men and women.
Eggs also contain choline, this important compound prevents birth defects.
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