New Delhi: In regard to both males and females, nutrition is the key determinant of their reproductive health. From regulation of hormones to the quality of the gametes, whatever we eat determines our capability to get pregnant and stay pregnant. While speaking to News9Live, Dr Priyanka Suhag, Senior Consultant & Unit Head – Obstetrics & Gynaecology, BLK-Max Super Speciality Hospital, elaborated how dietary aspects influence reproductive health and provided advice on how to use diet optimally for enhanced results.
Hormonal Balance: Nutrition is very much essential in hormone balance and maintaining these hormones is critical when they control the reproductive system. Essential fatty acids, particularly omega-3s from fish, nuts and seeds are most important in the production and modulation of hormones such as estrogen and progesterone. While insulin resistance and hormonal balance and ovulatory cycles disruption can occur through overexposure to trans fatty acids as well as refined sugars.
Influence On Sperm and Egg Quality: Eggs are the first building blocks of a baby and without sperm a woman cannot get pregnant. The nutrition of these cells greatly affects their traits.
For women: Sufficient folic acid consumption from green leafy vegetables and fortified products is an integral part of the DNA reproduction process and in the first trimester of the pregnancy in the prevention of neurological tube defects. Antioxidants such as vitamin C and E are also crucial in preserving the quality of eggs by minimizing oxidant stress on them.
For men specifically: Zinc should be ingested and in sperm, it can significantly assist with motility. Moreover, seafood, legumes, and nuts can help with production. Selenium which is found in whole grains alongside Brazil nuts, helps prevent dna within sperm from being damaged.
Weight and Fertility – Hormones can be disrupted by both obesity and being underweight which meddles into one’s fertility. Women who have a lower percentage of fat in their bodies tend to have irregular periods while women with a greater BMI are prone to poly cystic ovary syndrome a factor that can contribute to infertility. A lower rate of sperm counts and bad reductions in quality are two concerns for men suffering from being overweight. This indicates that a good reproductive system is influenced with adequate weight.
Nutritional Deficiencies: Reproductive health can be impacted with these deficiencies.
Iron: Women in the fertile age with iron deficiency are prone to anovulation and negative impacts towards women’s fertility. Foods with high iron content such as lean meat, spinach, and lentils are suggested.
Vitamin D: Apart from boosting ovarian performance in women, vitamin d is also good for men. Regular elevation to the sun and consuming fortified vitamins can do the trick.
B Vitamins: These can be found from eggs, dairy and fortified cereals. DNA synthesis and embryo development require a good amount of b12 and folate which belong to that category.
Ultimately Foods To Include: In order to increase your fertility, make sure that you resort to a proper diet consisting of ingredients like:
Whole grains: A great source of fiber and energy for prolonged periods.
Fresh fruits and vegetables: Vitamin and antioxidant rich foods.
Lean proteins: This includes fish, poultry, and tofu for plant-based options.
Healthy fats: Avocados, nuts, and olive oil for the health of the hormones.
Foods to Avoid: Processed foods, trans fats, caffeine and excessive alcohol should be minimized as they can pose an adverse effect on fertility and overall health.
Conclusion
Nutrition plays a key role in relation to reproductive health. Correct nourishment which involves taking a variety of whole ‘real’ foods increases chances of fertility as well as higher chances of healthy productive outcomes. If you are trying to get pregnant, it’s best to speak with your healthcare provider or nutritionist to help tailor effective strategies. So remember, even minor changes in food habits can lead to better reproductive health outcome.
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