What is the right diet for fertility?

Η infertility is another problem of the modern age, multifactorial Reason. No one is arguing against this. That is why in writing this article we do not want to imply in any way that only with a certain diet you can regain your fertility.

However, as it has been proven that nutrition plays an important role not only in general health, but also in fertility, these basic guidelines on how it is preferable to feed yourself while trying to have a child are certainly reliable and will serve as an adjunct to a comprehensive approach to the issue.

Factors that favour fertility

«Given that the health of the egg and sperm is vital to the reproductive process, a healthy oocyte and sperm are vital to the reproductive process. body weight, a balanced Mediterranean diet, the targeted intake of micronutrients, avoiding exposure to toxins from food and drink have a significant impact on the hormonal balance, fertility and the ease with which normal conception and IVF can be achieved,» says Errika Papavenetiou, family doctor specializing in nutrition.

More specifically, studies have shown that in cases of couples whose body's sufficiency in essential vitamins, antioxidants and trace elements deviates from normal values, for a period of 3-4 months from the date of desired conception, there is an increased oxidative stress which is harmful to all cells, including eggs and sperm.

What to watch out for when trying for a child

The dietary habits and general guidelines that follow help healthy couples in the process of conception or IVF, women with polycystic ovaries ή endometriosis, but also men who have infertility problems. So, according to Ms Papavenetiu:

• Ideal Weight for successful conception are women with a BMI (body mass index) of 20-24.
• Each meal is good to consist of 50% from raw, organic fruit and vegetables, given that they contain more micronutrients.
• Nuts contain omega-3 fats and vitamin E, which are essential for the production of healthy cells.
• Citrus fruits are rich in vitamin C, which increases sperm motility and promotes ovulation.
• The good sleep contributes to the production of growth hormone and helps cells not to age prematurely.
• The increased cortisol in times of stress inhibits the secretion of valuable hormones and negatively affects our fertility, so managing stress as best as possible should be a priority.

The Mediterranean diet boosts fertility

But what is the diet that is proven to help fertility? Eating plenty of fruits and vegetables, good fats, proteins and fish has been shown to be beneficial for both male and female fertility. In particular, according to studies, the Mediterranean diet for both men and women contributes significantly to the effectiveness of IVF.

What are the top 3 foods of the Mediterranean diet

Although in Greece we are supposed to follow the Mediterranean diet model, modern westernized habits may have taken you off the right path. But there are three ways, three foods to get back on track.

• Increase legumes. If you think they are only cooked as hot soups, you are wrong. There are many recipes for hearty legume salads, and there are even commercially prepared legumes.
• Use extra virgin olive oil in stews and salads. It is rich in monounsaturated fats and helps in the absorption of important fat-soluble vitamins (A, D, E and K). In addition, it offers powerful antioxidants which, together with the polyphenols it contains, help to preserve DNA.
• Prefer fatty fish such as salmon, mackerel, trout, sardines, anchovies and tuna at least twice a week as a basic source of protein. If you can't get fresh fish, frozen and even canned fish are also beneficial, thanks to the omega-3 fatty acids that improve egg quality.

What to eat and how often to boost your fertility

Daily

• Vegetables
• Bread, wholemeal cereals or pasta, rice and grains
• Fruit
• Dry fruits
• Extra virgin olive oil
• Legumes

A few times a week

• Fish and seafood
• Yoghurt and cheese
• Poultry such as chicken, turkey, quail and other small birds
• Eggs

Less often

• Red meat
• Sweets

What to drink

• A lot of water
• Prefer 1 glass of red wine with food
• Some coffee

Some useful tips

When we refer to the Mediterranean model of life, apart from eating habits, we also mean the physical activity in everyday life (such as walking, cooking, dancing and housework) and social eating patterns (the whole family at the table rather than eating in front of the TV).

The fertility meal is never too much, is not consumed late at night and is not accompanied by too much alcohol, but with water and good company. As far as dairy products are concerned, prefer those that have been fermented, such as sheep or goat's yoghurt, kefir and cheeses. Organic products are considered better because they contain more micronutrients.

Mr. Soko