The Mediterranean diet stands out as the sole dietary pattern with demonstrated efficacy in enhancing fertility and reproductive outcomes. This diet prioritises whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, alongside healthy fats like olive oil and fatty fish. Its benefits for fertility are attributed to its potential to reduce inflammation, enhance insulin sensitivity, and boost antioxidant intake.
Outlined below are some key dietary recommendations to support fertility:
• Opt for a balanced diet
Ensuring a well-rounded diet comprising various fruits, vegetables, whole grains, lean proteins, and healthy fats can furnish the body with essential nutrients crucial for optimal fertility.
• Prioritise folate-rich foods
Folate plays a pivotal role in healthy foetal development, and its deficiency can heighten the risk of birth defects. Incorporate folate-rich foods such as leafy green vegetables, beans, and fortified cereals into your meals.
• Increase omega-3 fatty acids intake
Omega-3 fatty acids have been associated with improved egg quality. Incorporate sources like fatty fish (e.g., salmon), walnuts, and chia seeds into your diet to reap their benefits.
• Minimise processed foods and sugar intake
Processed foods and sugar can provoke inflammation and insulin resistance, which may have adverse effects on fertility. Opt for whole foods instead to support reproductive health.
• Stay adequately hydrated
Maintaining proper hydration levels is crucial for overall health, including reproductive health.
• Limit caffeine and alcohol consumption
High intake of caffeine and alcohol has been linked to reduced fertility. It's advisable to restrict caffeine intake to 200mg per day and avoid alcohol altogether while trying to conceive. If not pregnant, moderate alcohol consumption, such as 1-2 glasses of wine per week, may be acceptable.
Regarding gluten and dairy, there's no evidence suggesting their avoidance unless one has celiac disease or lactose intolerance.
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The Mediterranean diet, rich in whole foods and healthy fats, is proven to boost fertility by reducing inflammation and improving insulin sensitivity.
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