Infertility: Which foods to choose?
Infertility can often be a problem for both men and women. Hormonal Fluctuations, Abnormalities of Reproductive Organs, Infections, Diseases, Stress’ These factors can all cause infertility in women. In man, infertility usually results from a low sperm count or slow movement. Although diet alone can not correct all the problems associated with infertility, it can certainly give a little help to couples who are trying to conceive.
Legumes, spinach, and other folate-rich foods
As folic acid helps prevent certain congenital disabilities, women seeking to design are encouraged to take supplements.
However, men also need it. Researchers at the University of California discovered that in the event of a deficiency, the percentage of sperm dropped. The consumption of folate-rich foods, a natural form of folic acid, could meet their needs.
Your goals: 600 μg of folate per day, equivalent to one cup of lentils and one cup of spinach Cooked.
Useful Tip: As green vegetables lose up to 40% of their folate when cooking, consume them raw as often as possible.
Red meat, oyster, crab and other foods rich in zinc
In humans, zinc deficiency results in low sperm counts and reduced motility decreased sperm emission. In women, it can lengthen the menstrual cycle, which reduces the frequency of ovulation, a possible cause of infertility.
Your goals: In the studies, doses administered to men ranged from 220 to 500 mg per day. As two portions of beef provide only 11 mg, the supplement may be indicated. The recommended dose for non-pregnant women is 8 mg.
Fat, linseed, typical nut and other omega-3-rich foods
The body uses omega-3s to produce eicosanoids, which increase the blood supply to the uterus, increase the chances of conceiving and promote The development of the fetus. They would also reduce the risk of the baby being born prematurely or underweight.
Your goals: 1,000 mg per day, one serving of salmon, ¼ cup of ordinary walnuts or 2 tablespoons of flaxseed.
Useful Tip: Pregnant women or those looking to conceive should avoid consuming shark, swordfish, fresh or frozen tuna, escolar, marlin and orange roughy, given their high mercury content.
Orange pepper, broccoli, and other vitamin C-rich foods
In a study of 150 infertile women, 750 mg of vitamin C per day increased their fertility rate. After six months, this rate was 25% compared to 11% for the placebo group. Also, their progesterone levels also increased.
Your goals: To achieve the 750 mg goal, you may need to take a supplement. One cup of cooked broccoli provides 100 mg, one cup of orange juice, 124 mg.
Milk, cheese, yogurt and other vitamin D-rich foods
During trials with male rats at the University of Wisconsin, calcium and vitamin D resulted in fertility recovery. Other studies indicate that a few seconds before the spermatozoa fertilize the egg, its calcium level increases, providing it with the necessary energy. Finally, the results of a study conducted at Columbia University indicate that calcium and vitamin D have occurred in menstruation in women with polycystic ovary syndrome.
Your goals: Calcium: 1000 mg for men and 1300 mg for women, equivalent to three or four glasses of milk. Vitamin D: 1,000 IU per day, which is provided by two servings of 125 g of salmon and 2 cups of milk.
Coffee, colas and other foods or drinks rich in caffeine
One theory says that caffeine alters hormone levels and, therefore, disrupts ovulation. It is true that it tightens the blood vessels and slows the blood supply to the uterus, which could hinder the implantation of the ovum. Also, it increases the risk of insulin resistance, which can interfere with ovulation. On the other hand, the Organization of Teratology, a group that studies the effect of various substances on fetal development, has concluded that consumption of fewer than three cups of coffee per day (300 mg caffeine) Probably did not affect the fertility of women. For men, that is another story. According to Brazilian researchers, caffeine appears to increase the motility and velocity of spermatozoa.
Vitamin C: This vitamin increases the fertility rate.
DOSE: 750 mg daily.
Folic Acid: As soon as they decide to conceive, couples should take a folic acid supplement.
DOSE: 600 μg per day, for men and women.
Calcium and vitamin D: Avoid calcium derived from oyster shells or bone powder, which contain lead, which is harmful to the fetus.
DOSES: 1,300 mg of calcium per day for women. Caution: Calcium supplements increase the incidence of prostate cancer, men should refrain from taking any.
Vitamin D: 1000 IU of vitamin D per day, for men and women.
Omega-3 H In the form of fish oil capsules or liquid linseed oil. To prevent rancidity, take a product that contains vitamin E.
DOSE: 1 g per day.
Zinc: The long-term use of a zinc supplement requires that one or two milligrams of copper be taken per day to avoid being deficient.
DOSE: Doctors recommend that men take short-term, 100 mg daily and, in the medium term, take 50 mg. In the long term, do not take more than 40 mg daily without consulting your doctor.