Food and healthy nutrition are tied to fertility health as shown in preconception nutrition researches. There are nutritional needs for both men and women. A recent large study found that unlike other factors that cannot control such as age and genetics, eating certain foods and avoiding others is something you can do yourself without medical intervention. For eight years, the Harvard study followed 17,544 married nurses without any history of infertility as they tried to become or became pregnant. The research found that by changing five or more aspects of their diet (and exercise) habits, women with irregular or absent ovulation, which is responsible for 18 to 30 percent of infertility cases, reduced their risk of infertility by 80 percent.
It is necessary to know the baby-making nutrients so it wouldn’t take long before you hold that precious creature in your arms. Let’s get to know them, shall we?
• Folic Acid: The U.S. Public Health Service recommends that women of childbearing age obtain 400 micrograms (0.4 milligrams) of folate or folic acid each day. This B vitamin helps reduce a baby’s risk of neural tube birth defects such as spina bifida. Your doctor or physician may increase your daily intake if your family has a history of neural tube defects. Folic acid may be obtained naturally through dark green leafy vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified breads and cereals. These foods can be supplemented with a prenatal vitamin which usually contains 800microgram of folic acid. Folic acid is a water-soluble vitamin allowing your body to flush out excess amounts.
• Calcium: It is recommended that women get at least 1,000 milligrams (three 8oz glasses of skim milk) of calcium a day if they are considering getting pregnant. Calcium may be obtained from natural sources such as cheese, low-fat yogurt, salmon, sardines, and rice.
• Zinc: Sunflower seeds are high in nutrients like zinc, which is one of the most important nutrient for male and female fertility says Brisbane-based naturopath and author of Making Babies. Sunflower seeds are also full of protein, which is important for a fertility diet.
• Iron: Studies have shown that women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood.
When the blood does not get enough iron, anemia or an insufficient number of red blood cells, may develop. Since it is these red blood cells that deliver oxygen to all of the body’s tissue and organs including the ovaries and uterus, this deficiency may cause the eggs stored in the ovaries to weaken over time and become unviable. Worse yet, should conception occur, anemia makes it impossible for the growing fetus’ cells to divide and grow properly. This may result in a miscarriage in some cases.
Increasing the iron in your diet can make all the difference (eating beans, eggs, tofu vegetables). Also include foods that help the absorption of iron like oranges, strawberries, and tomatoes.
It is important to note that, there are also a number of foods you should avoid if you really want to increase your pregnancy prospects.
FOODS TO AVOID
Excess red meat: Too much red meat increases the amount of ammonia in the body, which can interfere with the implantation of the egg in the uterus. Red meat can also be harmful for men as it increases acidity and affects sperm activity; sperm perform better in alkaline conditions.
Caffeine: Research has shown that more than 200-300 milligrams of caffeine per day may reduce fertility by 27 percent; therefore, it is important to stay off caffeine (including chocolate). Caffeine also impedes upon the body’s ability to absorb iron and calcium.
Refined sugar and Trans fat: Too much refined sugar can lead to insulin resistance, which can cause polycystic ovary syndrome (PCOS), a condition that affects ovulation and is one of the leading causes of female infertility. Consume less cake, cookies, cocktails, candies and other foods containing refined sugar.
A professor of nutrition and epidemiology at the Harvard School of Public Health, Walter Willet M.D. explains that trans fats (found primarily in foods such as commercial baked and snack foods, animal products, French fries and some margarines) increase insulin resistance.
Non-organic chicken: Conventionally raised chicken is full of antibiotics and hormones, which can have a detrimental effect on hormone balance and health.
Alcohol: The National Health and Medical Research Council recommend that women trying to get pregnant should not drink alcohol at all because there is enough evidence that alcohol has a negative effect on fertility. Heavy drinking affects fertility, increasing the length of time it takes to get pregnant and reducing the chances of having a healthy baby.
Nutrition is sort of like an orchestra: you need to have all factors in place for the best result, says Walter Willet. Wish you a healthy conception!!!

SOURCE: http://www.themedarena.com/2015/05/preconception-nutrients/

Dam12:
Food and healthy nutrition are tied to fertility health as shown in preconception nutrition researches. There are nutritional needs for both men and women. A recent large study found that unlike other factors that cannot control such as age and genetics, eating certain foods and avoiding others is something you can do yourself without medical intervention. For eight years, the Harvard study followed 17,544 married nurses without any history of infertility as they tried to become or became pregnant. The research found that by changing five or more aspects of their diet (and exercise) habits, women with irregular or absent ovulation, which is responsible for 18 to 30 percent of infertility cases, reduced their risk of infertility by 80 percent.
It is necessary to know the baby-making nutrients so it wouldn’t take long before you hold that precious creature in your arms. Let’s get to know them, shall we?
• Folic Acid: The U.S. Public Health Service recommends that women of childbearing age obtain 400 micrograms (0.4 milligrams) of folate or folic acid each day. This B vitamin helps reduce a baby’s risk of neural tube birth defects such as spina bifida. Your doctor or physician may increase your daily intake if your family has a history of neural tube defects. Folic acid may be obtained naturally through dark green leafy vegetables (i.e. spinach), citrus fruits, nuts, legumes, whole grains, and fortified breads and cereals. These foods can be supplemented with a prenatal vitamin which usually contains 800microgram of folic acid. Folic acid is a water-soluble vitamin allowing your body to flush out excess amounts.
• Calcium: It is recommended that women get at least 1,000 milligrams (three 8oz glasses of skim milk) of calcium a day if they are considering getting pregnant. Calcium may be obtained from natural sources such as cheese, low-fat yogurt, salmon, sardines, and rice.
• Zinc: Sunflower seeds are high in nutrients like zinc, which is one of the most important nutrient for male and female fertility says Brisbane-based naturopath and author of Making Babies. Sunflower seeds are also full of protein, which is important for a fertility diet.
• Iron: Studies have shown that women who do not get sufficient amounts of iron may suffer anovulation (lack of ovulation) and possibly poor egg health, which can inhibit pregnancy at a rate 60% higher than those with sufficient iron stores in their blood.
When the blood does not get enough iron, anemia or an insufficient number of red blood cells, may develop. Since it is these red blood cells that deliver oxygen to all of the body’s tissue and organs including the ovaries and uterus, this deficiency may cause the eggs stored in the ovaries to weaken over time and become unviable. Worse yet, should conception occur, anemia makes it impossible for the growing fetus’ cells to divide and grow properly. This may result in a miscarriage in some cases.
Increasing the iron in your diet can make all the difference (eating beans, eggs, tofu vegetables). Also include foods that help the absorption of iron like oranges, strawberries, and tomatoes.
It is important to note that, there are also a number of foods you should avoid if you really want to increase your pregnancy prospects.
FOODS TO AVOID
Excess red meat: Too much red meat increases the amount of ammonia in the body, which can interfere with the implantation of the egg in the uterus. Red meat can also be harmful for men as it increases acidity and affects sperm activity; sperm perform better in alkaline conditions.
Caffeine: Research has shown that more than 200-300 milligrams of caffeine per day may reduce fertility by 27 percent; therefore, it is important to stay off caffeine (including chocolate). Caffeine also impedes upon the body’s ability to absorb iron and calcium.
Refined sugar and Trans fat: Too much refined sugar can lead to insulin resistance, which can cause polycystic ovary syndrome (PCOS), a condition that affects ovulation and is one of the leading causes of female infertility. Consume less cake, cookies, cocktails, candies and other foods containing refined sugar.
A professor of nutrition and epidemiology at the Harvard School of Public Health, Walter Willet M.D. explains that trans fats (found primarily in foods such as commercial baked and snack foods, animal products, French fries and some margarines) increase insulin resistance.
Non-organic chicken: Conventionally raised chicken is full of antibiotics and hormones, which can have a detrimental effect on hormone balance and health.
Alcohol: The National Health and Medical Research Council recommend that women trying to get pregnant should not drink alcohol at all because there is enough evidence that alcohol has a negative effect on fertility. Heavy drinking affects fertility, increasing the length of time it takes to get pregnant and reducing the chances of having a healthy baby.
Nutrition is sort of like an orchestra: you need to have all factors in place for the best result, says Walter Willet. Wish you a healthy conception!!!