With the ever rising cases of fertility complications and miscarriages, modern day couples are becoming increasingly concerned about fertility and conception.
The reasons for infertility are several and one of the most common causes of female infertility is ovulatory disorders. If your partner(wife) is trying to get pregnancy then there are certain simple measures that you can take to ensure a healthy pregnancy.
What Are The Reasons For Female Infertility?
Some of the common causes of infertility in women include:
Hormonal Problems
Scarred Ovaries
Premature Menopause
Follicle Problems
Congenital Defects
Endometriosis
Effective Foods That Improve Female Fertility
A healthy lifestyle along with the inclusion of these foods in your daily diet can help in promoting fertility and increase the chances of pregnancy.
Colorful Fruits And Vegetables
Fruits and vegetables rank on top most position for foods that help to conceive. Load on fruits and vegetables to get your daily dose of vitamin C and natural antioxidants.
The micro-nutrients and phytochemicals present in fruits and vegetables revoke the damage caused by free radicals and oxidative stress that pose threat to the reproductive organs and ova.
Include at least 2 servings of fruits and 2-3 servings of vegetables in your daily diet to stock up on the multivitamins.
Have lots of berries, lemons, oranges, mangoes, apples and colorful vegetables such as red and green bell pepper, broccoli, spinach, carrots, tomatoes, sweet potatoes, peas and cabbages.
You might have searched in online like how to increase follicle size with fruits. For this, all you need to do is following the above-discussed fruits and vegetables which can increase the follicle size that results in improvement of follicles.
Below are some of the indian food to increase follicle size. So concentrate on the following
Below are some of the indian food to increase follicle size. So concentrate on the following
Dairy
Milk and dairy products are considered extremely healthy foods to become pregnant. Daily intake of milk and milk products boosts up the production of female fertility hormones FSH and LH that increases the chances of getting pregnant.
So forget the guilt and enjoy the delicious taste of cheese, yogurt and curd because these are rich source ofbone-building calcium and protein that prepares the body for conception.
It is better to go for low-fat or fat-free options with full-fat dairy once in a while to keep your weight under control.
Fatty Fish
Fatty fishes are one of the best fertility foods for women that are loaded with health benefitting omega 3 fatty acids. Fishes such as wild salmon, herring, sardines and mackerel are a great source ofomega 3 fatty acids.
Omega 3 has been shown to increase the ratio of prostacyclin/thromboxane in women that help in resolving fertility complications by increasing uterine blood flow.
It is an amazing nutrient that is useful during and after pregnancy as well. Omega 3 reduces the risk of premature birth and promotes fetal growth and it also helps in developing the baby’s brain.
But stay away from high mercury fish because high levels of mercury in the body can have negative effects on fertility.
Lean Meat
Lean cuts of chicken, turkey and beef must be included in fertility diet for women because they are not only a great source of protein but also loaded with health benefitting minerals such as iron, magnesium, zinc along with vitamins B6 and B12 that are really important for fertility.
Have at least 2 servings of lean animal protein per day but don’t overdo it and stay away from high-fat verities at any cost. Vegans can substitute animal proteins with soy, tofu, beans, lentils, chia seeds and quinoa.
Complex Carbohydrates
Carbohydrates are the most important nutrient required by the body for producing energy.
But there are two types of carbohydrates- simple and complex. Simple carbohydrates like refined white flour, white rice and sugary foods shoot up the blood sugar and insulin level in blood that disturbs the balance of reproductive hormones and disrupts the menstrual cycle.
But complex carbohydrates such as whole grain breads, beans, oatmeal, brown rice, lentils, legumes and nuts slows down the process of digestion and prevents sudden rise in insulin levels that has positive effects on fertility.
Berries
Berries are extremely effective in increasing fertility in women. Enjoy the yummy raspberries, blueberries, strawberries and blackberries as snack, add them to your yogurt or turn them into delicious smoothies to load up on phytochemicals and antioxidants that prevent the damage caused by free radicals and oxidative stress to your cells, eggs and the reproductive system.
They are also a rich source of vitamin K, vitamin C and minerals such as manganese and copper. It is best to consume fresh berries, but you can also buy frozen ones for longer shelf life.
Iron And Zinc
It is important to include iron and zinc rich foods in the fertility diet of women because deficiency of iron has been associated with infertility. Lack of iron in the body can lead to anovulation (lack of ovulation) and poor egg health.
Iron deficiency also leads to the development of lower numbers of RBC that causes anemia that prevents the optimum supply of oxygen to uterus and ovaries that weakens the eggs.
Zinc is an extremely important mineral for proper functioning of the female reproductive system.
Zinc is required for maturation of the egg, it is required for maintaining the follicular fluid levels and it is the mineral that helps in maintaining the optimum level of estrogen, progesterone and testosterone throughout the menstrual cycle.
Folate
Foods rich in folate or folic acid are a great way of increasing fertility in women. Regular intake of folic acid combined with iron right from before conception through pregnancy has been shown to prevent risk of neural lobe defects in babies.
Folic acid plays an important role in the formation of red blood cells and DNA production, and a deficiency of folic acid in the body can lead to a certain form of anemia and cause complications in fertility.
It is ideal to take 400-800 gm of folate before and during pregnancy to ensure a healthy pregnancy and cut out birth defects in infants. Some of the natural sources of folic acid include dark leafy green vegetables, fortified cereals, citrus fruits, beans, lentils and nuts.
Nuts
Nuts are one of the most effective foods for women trying to conceive. They are a rich source of monounsaturated and polyunsaturated fats along with proteins, calcium, folate, vitamin A, beta-carotene, etc. that helps in improving fertility in both men and women.
Nuts such as peanuts, pistachio, chestnuts, brazil nuts, cashew and almonds are a great source of vitamin E and helps in regulating insulin levels, promoting ovulation, balancing the secretion of sex hormones and maintaining the enzymes that help the implantation of the fertilized egg.
It is best to have one ounce serving of nuts per day for best results. Dry fruits like almonds, cashew nut etc are the indian food to increase follicle size. Daily consumption of these foods results in a better follicle improvement.
Include these foods in your daily diet right from the time you plan to get pregnant so that you can prevent fertility complications naturally and have a healthy pregnancy.
