Salmon for Omega 3 and Selenium

Salmon contains omega 3 and omega 6 which is instrumental in
hormone regulation. It also contains selenium which protects eggs and
sperm from free radicals. Free radicals can cause chromosomal damage
which is known to be a cause of miscarriages and birth defects.

Mackerel and sardines for essential fatty acids

Essential fatty acids are essential for a strong reproductive system in
women. DHA, oe of the fatty acids found in fish oil has a significant
impact on sperm health too.A fatty aid deficiency leads to an increase in
cholesterol in the sperm membrane which prevents sperm from proper
maturation.

Shellfish for B12

Studies have suggested a link between B12 deficiency and abnormal
oestrogen levels that may interfere with the implantation of the fertilized
egg. B12 may also help to strengthen the endometrium lining in egg
fertilization, decreasing the risk of miscarriage.

Eggs for Vitamin D

Eggs provide vitamin D and a study by Yale University took Vitamin D
measurements from 67 infertile women and found that only 7% of them
had normal vitamin D levels, while the other 93% had substantial
deficiency. They also found that none of the patients with PCOS had
normal vitamin D levels.

Citrus Fruit for vitamin C, potassium, calcium and folate

Vitamin C can help increase chances of getting pregnant by regulating
ovulation and creating a healthy environment for your eggs. A study in which
infertile men were given 1000 mg of vitamin C twice daily, found that their
sperm oount and motility (their ability to move properly towards an egg) were
improved.

Spinach for Folic acid

Spinach and other leafy greens are an excellent source of folic acid which is
important in optimizing sperm production, healthy egg production and helping
to prevent neural tube defects during early pregnancy.

Peas for Zinc

By increasing zine levels in infertile men, it has been shown to boost sperm
levels, improve their form, function and quality.For a woman, a lack of zine
can lead to an imbalance of oestrogen and progesterone.

Brazil nuts for selenium

Selenium is a natural antioxidant and plays a key role in conception. Eggs
yielding a baby have twice the amount of selenium containing protein. It plays
a crucial role in the early stages of conception and of all foods, Brazil nuts
have the highest level. It has been known to be important to men’s fertility for
quite some time, but until recently no one had realized how this element could
also be involved in healthy reproduction in women too.

Bananas for Vitamin B6

Bananas are a great source of Vitamin B6 which is one of the most
important vitamins in aiding conception as it regulates the hormones. A
B6 deficiency can lead to irregular menstruation and can also lead to
poor egg and sperm development.

Butternut Squash for Vitamin A

One cup of butternut squash provides 437% percent of your vitamin A needs
for the day, as well as 52% of vitamin C and 10% or more of vitamin E,
thiamin, niacin, vitamin B-6, folate, pantothenic acid, magnesium and
manganese, so a fantastic food to add to your weekly shop.

Almonds for Vitamin E

Studies suggest that vitamin E can improve sperm health in men and is also
an antioxidant that helps to protect sperm and egg DNA.

Walnuts for Omega 3, manganese and biotin

One-quarter cup of walnuts provides more than 100 percent of the daily
recommended value of plant-based omega-3 fats, along with high amounts of
copper, manganese, molybdenum, and biotin. There are hundreds of recipes
containing walnuts, but we think they are best enjoyed in their simplest
form…straight from the bag. Make sue you always carry a handful round with
you to snack on.

Quinoa for protein, folate and zinc

This gluten-free carb is a great source of protein, folate and zinc. It is an
alkaline forming grain and an overly acidic cervical mucous can create the
wrong kind of condition for your partner’s sperm to survive in. Quinoa is
therefore an excellent alternative to the more acidic grains common to our
Western diets.

Pomegranates for vitamin C, K and folic acid

Pomegranates are rich in many nutrients including vitamin C, K and folic
acid along with several other vitamins and minerals too. They are known
to have anti-ageing properties, anti cancer properties, help with bone
health, have anti inflammatory properties, help boost blood flow and aid
fertility. A must have in both your fertility and general diet.

Tofu for non-heme Iron

Research shows that low iron levels play a role in infertility for both men
and women and it has been reported that a lack of iron can inhibit
pregnancy at a rate of 60% higher than those with sufficient iron stores
in their blood. A very good reason to be sure to include good plant
sources of iron in your diet, and it can also be found in foods such as
hummus, leafy green vegetables (kale, broccoli and spinach), figs,
peanut butter and prunes to name a few.

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