diet and fertility

The Influence of Nutrition on Fertility

Poor nutrition can negatively affect fertility in both men and women who want to conceive.

Today, it is common to consume foods that have a negative impact on our reproductive health. In fact, the World Health Organization (WHO) warns of the need to limit the consumption of saturated fats and trans fats, salt, and sugars, while increasing the consumption of fruits, vegetables, and physical activity in developed countries. All of these are high-risk factors for the increase of cardiovascular diseases, cancers, diabetes, and infertility.

On the other hand, the Spanish Society of Dietetics and Food Sciences (SEDCA) indicates that the best way to have a healthy and balanced diet is to follow the food wheel.

Once we adjust our daily diet according to SEDCA’s food wheel, we should reduce the consumption of the risky foods mentioned by the WHO. This way, we will contribute to improving our fertility.

“There is no doubt that a healthy, balanced diet tailored to each person's lifestyle and characteristics, in addition to reducing the risk of various diseases associated with poor nutrition, contributes to having better reproductive capacity.”

Important nutritional elements to consider.

It is important to consider the following dietary recommendations:

  • Maximize the consumption of natural, unprocessed foods, especially fruits and vegetables.
  • It is advisable to consume one ounce of pure dark chocolate daily to reduce stress and increase hormone production, as it contains tryptophan.
  • Incorporate fruits rich in antioxidants and vitamins such as kiwis, strawberries, oranges, and pomegranates to improve semen quality.
  • Ensure that your diet includes zinc from sources like fish, eggs, and dairy products.
  • Include foods with Omega-3 fatty acids, such as salmon.
  • To increase iron reserves, particularly for women, incorporate red meat, liver, and/or clams into your diet. Keep in mind that the body absorbs iron from animal sources more easily than from plant-based sources.
  • Opt for whole carbohydrates like oat and rye whole-grain bread, which contain more nutrients and less refined sugar, helping to avoid insulin spikes.
nutricion y fertiliddad clincia de fertilidad

Finally, we would like to highlight the foods that you should consume with caution or even avoid if you want to combat infertility:

  • Genetically modified (GM) foods: According to recent studies conducted by Russian scientists, the consumption of GM foods reduces the reproductive capacity of laboratory animals.

  • Excessive consumption of aspartame-based sweeteners: Aspartame is a substance that has a negative influence on ovulation.

  • Unfermented Soy: All soy-based foods that are not from organic farming.

  • Canned products with preservatives and flavor enhancers like glutamate.
  • Bluefish containing mercury, such as bonito and red tuna.
  • Excessive coffee and tea consumption, as caffeine can increase stress and reduce the production of hormones necessary for ovulation.

Relationship between Body Weight and Fertility

There is a relationship between body weight and fertility, both in females and males.

Maintaining an appropriate weight can influence the chances of pregnancy, and therefore the success of assisted reproductive treatments, if needed.

In Europe, according to the World Health Organization (WHO), one out of every two people is overweight or obese. Overweight is determined by the Body Mass Index (BMI), which helps assess a person’s nutritional status based on certain values.

If a woman is overweight or obese, it can alter the maturity of the egg, resulting in a decrease in egg quality.

“Similarly, very thin women may experience issues with the function of important hormones LH and GnRH, which regulate the menstrual cycle. Therefore, being thin can lead to a lack of ovulation, known as anovulation.”

fertility and nutririon

Infertility, a Matter of Both

It should be noted that problems related to infertility, whether they originate from the man, the woman, or both, should be addressed as a couple.

Both members of the couple play a crucial role and can enhance their chances of conceiving by seeking medical advice and making certain changes in their daily lives.

A nutritionist can assist you in improving your diet and achieving a healthy weight, a key factor in enhancing fertility and your chances of conceiving. If you have any other questions, please do not hesitate to contact us by clicking here.