05:54 11th March 2016 | Diet & Fertility

Diet Conception Ovulatory Function Vegetarianism Healthy Fats Plant Based Foods Reproductive Hormones Multivitamins

Much has been said about whether the correct diet can help you conceive and the consensus from reputable sources is yes it can. According to a study of diet and fertility from Harvard Medical School, eating certain foods and avoiding others are things you can do yourself to help improve your ovulatory function.

You should eat more complex or good carbohydrates and limit highly processed ones. Good carbohydrates are those which contain fibre and include fruit, vegetables, beans and whole grain breads. They are digested slowly and have a more gradual effect on blood sugar and insulin. Bad carbohydrates are those found in biscuits, cookies, cakes, white bread and white rice and are digested and metabolised into blood sugar more quickly. The pancreas responds by releasing insulin into the bloodstream and studies show that high insulin levels appear to inhibit ovulation.

Vegetarianism is gaining popularity worldwide. You don’t have to eschew meat entirely but you should try to get more protein from plant foods like beans, nuts, lentils and pumpkin seeds and less from red meat. Plant protein contains healthy fats and is relatively low in calories which can help weight loss if this is a desired. Other recommended plant-based foods include spinach, romaine, arugula, broccoli, and other dark leafy greens are highly recommended because they are high in folate, a B vitamin that may improve ovulation. Men who ingest higher doses of folate produce healthier sperm and demonstrate a 20 percent reduction in the number of abnormal sperm.

When it comes to fish, wild salmon catfish, clams, crab, crawfish, sardines, shrimps and sole are highly recommended because they are rich in Omega-3 fatty acids which may help to regulate reproductive hormones and increase blood flow to the reproductive organs. Avoid fishes like kingmackerel and tuna for their high levels of mercury which has been linked to fertility issues in both men and women.

As a mono-unsaturated or good fat, olive oil is an excellent addition to your diet because it counteracts insulin sensitivity and decreases inflammation throughout the body. Inflammation interferes with ovulation,conception and the early development of the foetus. When it comes to supplements, a daily multivitamin that contains at least 400 micrograms of folic acid and 40 to 80 milligrams of iron is held to be a good idea. Limit your intake of coffee, tea and alcohol and avoid sugary drinks entirely. Also avoid smoking as reports suggest that it takes longer for smokers to conceive.

Keep your weight within a BMI (Body Mass Index) of 18.5 to 24. Calculate your BMI here. Sources include Meredith Corporation and the American Society for Reproductive Medicine

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