Fertility foods – Nuts & Dry fruits
***When it is tea break , don’t reach out for samosas, vada, pastries , biscuits or any other fried or sweet snack, instead you can choose to munch on dry fruits, nuts or fresh fruits .The choice and power is entirely in your hands and you can make a great difference by taking a little bit of effort .You can keep a container filled with nuts and dry fruits in your office draw , where you have easy access .You can get a fruit on the way to office daily or alternatively take a small break from your work to stroll down to the street vendor to get your fruit of the day .This will also help to get some fresh air and a much needed break from office chair and work .
Nuts like almonds (badam) , pista, cashew, walnuts, peanuts etc.are packed with proteins, omega- 3 essential fatty acids, zinc and vitamin E.They are very easy to carry as snack, and if taken in small numbers can make a great snack at breaks.But don’t forget that, however good the thing is too much of anything is bad , so consume nuts only in limit, as they are loaded with calories .A fistful a day is considered safe.Sprouting raw nuts will help your body to digest them.Avoid roasted nuts and seeds, especially those roasted in oil.Nuts roasted in oil may be high in free radicals, which damages cellular health.
Nuts are one of the most nutrient dense and delicious foods on earth.They are not only an important part of fertility nutrition, but also supply the body with necessary fiber, protein, minerals and essential fatty acids.It is best to consume them in their raw form, which will ensure that all nutrients stay intact.Essential fatty acids and zinc in the nuts can be destroyed when heated.Dry fruits like raisins , have antioxidant properties , and thus they help in reducing free radicles.Try munching raisins and almonds together, it’s really delicious.Be creative- sprinkle some nuts on the top of the salad, add them to oats porridge, you can even grind and add them to your curries to get a rich and creamy texture.
Previous research has shown that men with poor sperm counts saw improvement after taking fish oil supplements high in omega-3 fats.
Omega-3 Essential Fatty Acids
The popular EFA omega-3 supports healthy fertility by helping to regulate hormones, increase cervical mucous production, promote ovulation and improve the quality of the uterus by increasing the blood flow to the reproductive organs..Omega-3 is also important for proper sperm production.Walnuts and flax seeds are very good sources of omega 3
Zinc
Zinc is important for fertility because it plays an important role in proper development of ova and sperm, hormonal balance, prevention of chromosomal defects, and prevention of recurrent miscarriage.
Vitamin E
Vitamin E can help in improving the sperm parameters , like motility and help in spermiogenesis.( sperm production) This is prescribed widely by infertility specialists Remember those green capsules , you have been taking ? This vitamin is essential to fertility is also shown to support nerve cells, red blood cells, the liver and the immune system.
Dr.Anita Mani
***Infertility& Surrogacy Specialist at Gift IVF Centre
