What to eat to prevent infertility
Infertility is a problem faced by many couples of childbearing age, and diet plays an important role in preventing and improving infertility. This article will combine the hot topics and hot content on the Internet in the past 10 days to give you a detailed introduction to which foods can help prevent infertility, and provide structured data for reference.
1. Key nutrients to prevent infertility
Scientific research shows that certain nutrients are essential for reproductive health. Here are the key nutrients and their role in preventing infertility:
| Nutrients | function | main food source |
|---|---|---|
| folic acid | Promote egg quality and prevent neural tube defects | Green leafy vegetables, legumes, citrus fruits |
| zinc | Improve sperm quality and quantity | Oysters, red meat, nuts |
| Omega-3 fatty acids | Regulate hormone balance and improve egg quality | Deep-sea fish, flax seeds, walnuts |
| Vitamin E | Antioxidant, protects reproductive cells | Nuts, seeds, vegetable oils |
| Selenium | Protect sperm from oxidative damage | Brazil nuts, seafood, eggs |
2. Food recommendations that help prevent infertility
Based on the latest research and nutritional advice, the following foods are particularly suitable for people who want to prevent infertility:
| food category | Recommended food | Efficacy |
|---|---|---|
| whole grains | Oats, brown rice, whole wheat bread | Provides B vitamins to maintain hormone balance |
| High quality protein | Fish, soy products, lean meat | Provides essential amino acids to promote germ cell development |
| antioxidant fruits | Blueberries, pomegranates, kiwis | Scavenge free radicals and protect reproductive cells |
| healthy fats | Avocado, olive oil, nuts | Provides essential fatty acids to support hormone synthesis |
| fermented food | Yogurt, kimchi, kombucha | Improve intestinal health and promote nutrient absorption |
3. Pregnancy aid foods discovered in recent popular research
According to hot scientific research in the past 10 days, the following foods show special potential to assist pregnancy:
| food | Research results | Recommended intake |
|---|---|---|
| walnut | New research shows that consuming 75 grams of walnuts per day can significantly improve sperm quality | A small handful (about 30-50 grams) per day |
| pomegranate | Pomegranate juice can improve ovarian reserve function and extend the fertility window | 2-3 times a week, 200ml each time |
| brazil nuts | Rich in selenium, it can increase women’s chances of pregnancy by 60% | 1-2 pills per day |
| asparagus | High levels of glutathione improve egg quality | 3-4 times a week, 100 grams each time |
| dark chocolate | Contains magnesium to reduce the negative effects of stress hormones on fertility | 20-30 grams per day (more than 70% cocoa content) |
4. Foods to avoid
While focusing on beneficial foods, you should also avoid the following foods that may affect fertility:
| food category | Potential hazards | Alternative suggestions |
|---|---|---|
| processed food | Contains trans fats and additives that affect hormone balance | Choose fresh and natural ingredients |
| High sugar foods | Cause blood sugar fluctuations and affect ovulation function | Choose low GI fruits for sweet snacks |
| caffeinated drinks | Excessive intake may reduce chances of pregnancy | No more than 200mg of coffee per day |
| alcohol | Affects egg and sperm quality | It’s best to abstain from alcohol while preparing for pregnancy |
| High Mercury Fish | Mercury accumulation damages reproductive system | Choose low-mercury fish such as salmon |
5. Personalized dietary advice
Everyone’s physical condition is different, and the diet to prevent infertility should also vary from person to person:
1.Polycystic ovary syndrome patients: Pay attention to a low-GI diet, control carbohydrate intake, and increase high-quality protein and healthy fats.
2.Those with poor sperm quality: Eat more foods rich in zinc, selenium and antioxidants, such as oysters, Brazil nuts and dark berries.
3.Elderly women preparing for pregnancy: More antioxidant foods are needed to protect egg quality, while ensuring adequate protein intake to maintain ovarian function.
4.Stressed people: The intake of magnesium and B vitamins, such as green leafy vegetables, nuts and whole grains, should be increased to help alleviate the impact of stress on fertility.
6. Summary
Preventing infertility needs to start with daily diet. Fertility can be significantly improved by consuming foods rich in key nutrients, avoiding harmful dietary factors, and tailoring your diet to your individual physical condition. Remember, a healthy diet is only one aspect of preventing infertility. It should also be combined with regular work and rest, moderate exercise and a good attitude to achieve the best results.
Final reminder: If you face infertility problems for a long time, please seek medical treatment in time and conduct comprehensive treatment under the guidance of a professional doctor. Dietary conditioning can only be used as an auxiliary means.
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