Fertility Diet part three: Other Key Nutrients
We’ve already discussed nutrients essential for fertility, along with where to find them and today we’ll take a quick look at some other nutrients that may help boost our reproductive health as well. These nutrients differ from the fat soluble vitamins we’ve talked about before. These water soluble vitamins are not stored well within the body (like fat soluble vitamins are) and we must make certain that we consume regular amounts of them.
Vitamin B for Fertility
This water soluble vitamin is actually a group of 8 vitamins that help to promote overall health within the body. Making sure you get enough B vitamins in your body can help regulate menstrual cycles and help maintain quality of both egg and sperm. Vitamin B6 is especially helpful in lengthening the luteal phase of the cycle.
Foods with ample amounts of this vitamin include:
Vitamin C for Fertility
A powerful antioxidant, vitamin C helps to protect the DNA of both egg and sperm and can help neutralize toxins within the body. It also aids in sperm and semen production, keeping the semen less sticky, or clumpy, and allowing the sperm to move freely.
Foods high in Vitamin C:
- red peppers
Zinc for Fertility
An essential component of the genetic material within our bodies. A deficiency in zinc therefore can cause chromosomal changes in either partner which in turn causes reduced fertility and greater risk of miscarriage. In women zinc is important in helping your body utilize your reproductive hormones, oestrogen and progesterone. For a man, it can greatly impact the sperm count since zinc is found in high concentrations in the sperm. It is also needed to make the outer layer and the tail of the sperm.
Ways to get zinc:
- beef, venison, and poultry
- whole grains
- whole fat dairy products
- seeds like sunflower and pumpkin
- molasses and maple syrup
Looking at the list of foods in which you can find these nutrients, how many of them do you currently include in your diet?
If you don’t, what are just 1 or 2 ways you can work on increasing consumption?