Asparagus, tomatoes, egg yolks... are rich sources of nutrients, supporting increased fertility in both men and women.
A balanced diet and essential nutrients have been shown to not only help the body stay healthy but also enhance reproductive health in both sexes. Here are 9 healthy foods that offer many benefits for those who are trying to conceive or preparing for a healthy pregnancy.
Tomato
Tomatoes contain lycopene, a powerful antioxidant that has been extensively studied for its potential role in improving male fertility. Lycopene supplementation has also been shown to be a treatment for male infertility.
Researchers say that supplementing with 4 to 8 mg of lycopene daily for 8 to 12 months improves sperm health and increases pregnancy rates. However, men should add lycopene from certain foods to their diet before turning to supplements. Before deciding to supplement any nutrients or vitamins, you should consult a nutritionist or fertility specialist.
Asparagus
Asparagus is considered a superfood because it is rich in nutrients, rich in vitamin K, folate (vitamin B9) as well as vitamins A, C, B. You can prepare fresh asparagus by stir-frying or roasting it and eating it with potatoes or other vegetables in your meal. Canned asparagus is quite convenient but often contains a lot of sodium. Therefore, if you choose canned products, you should look for low-sodium products and wash them before using.
Tomatoes contain healthy antioxidants, asparagus and egg yolks are rich in vitamins, bringing many benefits to fertility. Photo: Freepik
Egg yolk
Egg yolks provide iron, calcium, zinc, vitamin B6, folate, and vitamin B12. Egg yolks from pastured hens are also rich in omega-3 fatty acids, which promote the production of EPA and DHA, as well as the fat-soluble vitamins A, D, E, and vitamin K2. Eggs are also an inexpensive source of lean protein, which has also been shown to improve fertility in both men and women.
Sunflower seeds
Roasted, unsalted sunflower seeds are rich in vitamin E, an essential nutrient that has been shown to increase sperm count and motility in some men. They are also high in folate and selenium, which are important for fertility. They are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.
Grapefruit and orange
Grapefruit and oranges are excellent sources of vitamin C and contain the polyamine putrescine, which can improve the health of eggs and sperm. In addition, these are two fruits that bring many nutritional values to the body, helping to strengthen the immune system, burn excess fat, beautify the skin...
Pineapple
Like grapefruit and oranges, pineapples are also a good source of vitamin C. Researchers have linked low vitamin C levels to polycystic ovary syndrome (PCOS). Pineapple also contains bromelain, a natural enzyme that has anti-inflammatory and anticoagulant (blood-thinning) effects. Inflammatory foods can interfere with fertility, and chronic inflammation can affect ovulation.
Whole milk
Milk is rich in saturated fat, which is beneficial for fertility. It is also a source of fat-soluble vitamins, including vitamins A, E, D, K, and K2. Women who eat whole-fat dairy products have fewer ovulation problems than those who eat mostly low-fat dairy products (such as skim or low-fat milk, yogurt, and cottage cheese). High-fat products include whole milk, ice cream, cream cheese, and other cheeses.
Oysters
Oysters are rich in nutrients that boost fertility and sexual performance in men. A serving of six raw oysters contains all the vitamins and minerals important for reproduction, including B12, zinc, selenium, and iron. Oysters can be eaten raw or grilled with scallion oil.
Salmon
Salmon is on the list of superfoods, providing many health benefits to the body. It is also a fish that is low in mercury. Salmon is rich in essential fatty acids and omega-3s, which have been shown to benefit fertility. This fish is also an excellent source of selenium and vitamin D. Selenium is an essential vitamin that supports healthy sperm. Low vitamin D levels have been shown to be associated with poor fertility in both sexes.
With any diet,
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