Antioxidants, Vitamins and Minerals for fertility
Certain antioxidants, vitamins and minerals really support the fertile health in both women and men. The following are highly suggested:
Vitamin D is used in the body to create sex hormones. This influences ovulation and overall hormonal balance. Most fertility issues are due to estrogen dominance. Vitamin D helps lower estradiol and progesterone. Vitamin D also helps the body absorb calcium which is essential to a woman and a baby’s skeleton. If inadequate levels of calcium are not in the body, the baby will then leach it from the mother’s bones.
What to eat: Eggs, dairy, fatty fish, cod liver oil, 15-20 minutes of sun exposure.
Vitamin E, named ‘Tocopherol’, is translated to meaning “to bear young”. It is especially important in providing antioxidants that help protect sperm and egg DNA.
What to eat: Almonds, Brazil nuts, sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.
CoQ10 is used by each cell for energy production. Studies show that CoQ10 increases egg and sperm health. In sperm, it is necessary for sperm motility. It also provides protection for cells against free radicals that may damage cells, eggs, and sperm.
What to eat: It is best obtained through supplementation due to the difficulty it takes to absorb through food.
According to a study by “Fertility and Sterility”, Vitamin C improves hormone levels and increases fertility in women who have luteal phase defect. Vitamin C also helps improve sperm quality and motility while protecting egg and sperm from DNA damage.
What to eat: Many colorful fruits and vegetable contain Vitamin C. Examples include citrus, red and yellow peppers, broccoli, tomatoes, and potatoes.
Lipolic acid is known as an antioxidant that has been shown to protect female and male sex organs, but it also helps body re-use antioxidants in the body.
What to eat: Spinach, potatoes and red meat in small amounts
Many B vitamins are so important overall, but specifically, B6 is a great regulator of blood sugars and hormones. It addresses symptoms of PMS and morning sickness as well as women with luteal phase defect based off its properties to regulate the hormones.
What to eat: Tuna, salmon, cod, organic liver, dark leafy greens such as spinach, turnip greens, collard greens, mustard greens, kale, chard, broccoli, Brussels sprouts, asparagus and other veggies like bell peppers, garlic, cauliflower, celery, and even bananas.
B12 helps the body’s hormonal balance and influences ovulation. B12 is important for providing nourishing endometrium and improves the quality and quantity of sperm.
What to eat: Lobster, crab, fish, clams, oysters, muscles, fish eggs, organic liver, beef, lamb, cheese and eggs.
Folic acid is especially important during pregnancy so as to avoid such defects as neural tube defects, congenital heart defects, cleft lips, spinal bifida, limb defects and certain anomalies in the urinary tract of growing babies. With sufficient folic acid levels in the body, one may avoid preterm labor, infant low birth weight, growth abnormality, pregnancy complications and pre-eclampsia.
The recommended amount is at least 800 mg a day.
What to eat: Pinto beans, garbanzo beans, black beans, navy beans, kidney beans, lentils, organic liver, asparagus, spinach and collard greens.
Iron is needed to help supply the body with enough nutrition for ovulation, good quality egg heath and to support pregnancy overall.
What to eat: Beef, venison, spinach, tofu, molasses, sesame seeds, pumpkin seeds, kidney beans, garbanzo beans, and navy beans.
Selenium is an antioxidant that protects against free radicals in the body that may impact egg and sperm health, chromosomal health. Sperm quantity and quality is also affected by selenium. Selenium many help with implantation and also thicken uterine lining.
What to eat: Brazil nuts top the sources of selenium, turkey, organic liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp,
Zinc is vital in the body as it keep everything working well. Zinc balances the hormones like estrogen and progesterone and is absolutely essential to dividing cells. It is also thought to protect against early miscarriage in pregnancy. Zinc also increases sperm numbers, improves from, function and quality of sperm.
What to eat: Organic liver, beef, lamb, venison, turkey, yogurt, sesame seeds, pumpkin seeds, peas, shrimp and oysters.
Essential fatty acids:
Omega 3 helps to regulate hormones in the body, increases fertile cervical fluids, helps promote ovulation, brings blood flow to the uterus and sex organs therefore improving overall uterine health. DHA and EPA helps with good mental health, hyperactivity in children and healthy birth weights in babies.
What to eat: Chia seeds, flax seeds, walnuts, scallops, salmon, sardines, halibut, shrimp and snapper.
As always, the information above is for general information purposes only and is not intended to be medical advice.