According to the most recent data obtained by Nutritienda, an e-commerce company of Health and Beauty, infertility in Italy it strikes more than 20% of couples, a percentage that increases year after year. Approximately 36% of cases are due to a female factor, 29% to a male factor, in 22% of cases the reasons are mixed and the rest (13%) due to unknown or unexplained causes (idiopathic infertility).
The problem of fertility it is not only physical, in most cases it triggers psychological problems such as stress, depression, anxiety, insomnia, extreme tiredness during the day and above all sadness.
There are many factors that affect fertility such as modern lifestyle, environmental pollution, diabetes, alcohol and tobacco consumption, or excessive physical activity, but nutrition is essential for getting pregnant. The excess or deficiency of certain nutrients can in fact complicate and compromise, or on the contrary facilitate, conception.
Overweight and obesity, due to the hormonal alteration they produce, usually represent a problem for those who are trying to get pregnant; similarly, low body weight is counterproductive when you want to have a baby.
In addition to following a balanced diet – a research from the Harvard School of Public Health found a decline in infertility problems in women seeking a child who followed a healthy diet compared to women who did not stick to proper diets – for promote fertility experts especially recommend the consumption of foods rich in:
Folic acid
It is a B vitamin, recommended to prevent the unborn child from suffering from neurological problems. Normally, folic acid is recommended for pregnant women, but it is also recommended for women wishing to become pregnant, so that they have a sufficient reserve of this nutrient available. Folic acid is found in green leafy vegetables, in brewer’s yeast, nell’avocado e in lentils.
Vitamin A
This vitamin is essential for preparing for pregnancy, as it contributes to the maintenance of the body’s mucous membranes including the uterine mucosa, which influences the menstrual cycle and the development of the placenta.
For this reason it is important to include in the diet orange or reddish fruits and vegetables (apricots, peaches, papaya, mangoes, melons, carrots, squash, sweet potatoes, red peppers or tomatoes, among others), which are a source of Vitamin A. Furthermore, the intake of egg yolk, milk is also essential. , cheddar cheese, chickpeas, green sprouts such as turnip greens, salad valerian, spinach and rocket.
As for the meat, it is recommended above all veal and beef liver, to a lesser extent that of pork (to forget that of chicken, which is not part of the list) or its derivatives such as pate and foie gras, without abusing the latter.
As for fish, the best ones to fill up on Vitamin A are mackerel, salmon, conger eels and eels.
Vitamin E
Vitamin E, also called the fertility vitamin, has a high antioxidant power that protects tissues from free radicals and environmental toxins and it is essential to introduce it in the diet for proper hormonal functioning.
Excellent sources of this vitamin are vegetable oils, above all sunflower oil, nuts such as almonds, hazelnuts, walnuts, peanuts, pistachios, pine nuts and pumpkin and sunflower seeds. This vitamin can also be found in avocado, asparagus, spinach and broccoli, that is, in green colored foods.
Ferro
It is very important to maintain optimal iron concentrations because during the pregnancy the need for this mineral increases. For this reason, the consumption of iron-rich foods is essential. However, remember that there are two types of iron, “heme” iron, present in foods of animal origin such as meat, fish and eggs, and “non-heme” iron, which can be found in foods of plant origin. Bear in mind that the human body does not absorb them in the same way: we assimilate 25% of the iron of animal origin and only 10% of the iron of vegetable origin.
Meats that contain a higher amount of “heme” iron are bovine or pork liver, partridges and quails, kidneys and red meat in general, especially beef. As for fish and seafood, iron is present in mussels, clams, edible hearts, sardines, shrimps and prawns.
The “non-heme” iron, on the other hand, is found in the famous Popeye spinach, in beets, broad beans, lentils, chickpeas and beans. Then remember that if you accompany these foods with vitamin C you will increase the absorption of “non-heme” iron, for example we can eat lentils with orange juice or beets with mandarin wedges.
Zinc
Zinc indirectly affects ovulation and therefore on the chances of getting pregnant. In addition to exerting an antioxidant action, it delays cellular and follicular aging, thus increasing the chances of conception. Taking zinc is recommended if you want to become pregnant, but also if you are already pregnant.
This mineral is found in the pork, crabs, dark chocolate, brown rice, wheat germ, pumpkin seeds and, during the summer season, in watermelon.
By the way, for couples who wish to have a child, it doesn’t get any better than the oysters which, in addition to being the aphrodisiac food par excellence, is the one that contains the greatest amount of zinc.
Then remember that all the foods indicated are recommended to prepare the body during the search for pregnancy, but not always during pregnancy, in this case it is preferable to consult your doctor to find out which foods we should or should not consume.
And in addition to careful nutrition, in the gallery above you will find 10 useful tips to further improve the probability of conception.
Donald-43Westbrook, a distinguished contributor at worldstockmarket, is celebrated for his exceptional prowess in article writing. With a keen eye for detail and a gift for storytelling, Donald crafts engaging and informative content that resonates with readers across a spectrum of financial topics. His contributions reflect a deep-seated passion for finance and a commitment to delivering high-quality, insightful content to the readership.
