Frequent consumption of processed meats can damage a man’s ability to fertilize an egg.
Photo: Congerdesign / Pixabay
There are many factors that contribute to infertility and we cannot all control them. What you can do is a healthy diet and body weight. There is a growing acceptance that nutrition may be related to fertility.
Smoke, the excessive consumption of alcohol and the extreme weight gain or loss may contribute to infertility, point out the Centers for Disease Control and Prevention (CDC).
Infertility is not a problem that only affects women. In about the 35% of couples with infertility, a male factor along with a female factor. Both men and women must take care of their diet.
Men should maintain a healthy weight and a balanced diet. The low sperm count and poor sperm motility they are common in overweight and obese men.
They should increase their consumption by fruits and vegetables as they contain vitamins, minerals and antioxidants can help create strong sperm.
According to CDC, daily adults should consume 1½ to 2 cups of fruit and 2 to 3 cups of vegetables.
Processed meats can affect male fertility
A study led by researchers from the Harvard School of Public Health (HSPH) found that frequent consumption of processed meats can impair a man’s ability to fertilize an eggwhile eating more poultry can improve your chances.
According to Academy of Nutrition and DieteticsTo prepare for pregnancy and improve fertility, choose foods that create a conducive home for your baby’s nine-month stay. The academy notes that an eating pattern rich in iron that comes from vegetables and supplements can reduce the risk of ovulatory infertility.
The sources of iron are lean meats, fish, shellfish and poultry. Non-animal sources of iron include beans, lentils, spinach, fortified cereals, enriched long grain rice and whole grains.
Iron is better absorbed by the body from animal sources (heme iron) than from plant sources (non-heme iron). For improve iron absorption in vegetables consume together with others foods rich in vitamin C.
It is important that women trying to conceive get enough folic acid. The Office of Dietary Supplements recommends 400 micrograms per day and 600 mcg daily for pregnant women.
The folic acid is necessary to prevent neural tube defects in the baby. The neural tube becomes the brain and spine three to four weeks after conception, before that most women realize that they are pregnant
Folate is naturally present in the cow liver, asparagus, beans, lentils, brussels sprouts, and vegetables from deep green leaves, like spinach and mustard greens. You can also find some folic acid in citrus fruits like oranges and nuts.
Folic acid is added to some foods like enriched bread, flours, pasta, fortified cereals and rice. To see if it has the added nutrient, check the label.
According to nutrition experts from the HSPH, a diet for fertility, includes high levels of folic acid, vitamin B12, vitamin D, dairy, soy and products low in pesticides.
- Healthy fats: olive oil, avocado, walnuts, almonds, peanuts and seeds such as flaxseed, chia and sesame.
- Less animal protein and more vegetable protein.
- Whole grains.
- More vegetarian sources of iron.
- High-fat dairy instead of low-fat dairy.
The Academy of Nutrition and Dietetics points out that the general recommendations are summarized in:
- Eat more vegetables and a variety of types.
- Eat healthy fats instead of saturated and trans fats.
- Make at least half of your grains whole.
- Eat enough calcium-rich foods, including dairy.
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