Fertility encompasses a complex interplay of physical, emotional, and lifestyle factors; however, one of the most crucial yet often overlooked aspects is diet. Whether one is attempting to conceive or simply aiming to maintain optimal reproductive health, experts emphasize that dietary choices significantly impact reproductive well-being for both men and women.

In a discussion with HT Lifestyle, Vedika Premani, a Clinical Dietician at Sir HN Reliance Foundation Hospital in Mumbai, highlighted the importance of specific nutrients in enhancing reproductive health for both genders:

Key foods for women:

1. Folic Acid: Vital for DNA synthesis and the prevention of birth defects, folic acid also supports ovarian function. It is important for women to include folate-rich foods such as leafy greens, citrus fruits, eggs, and nuts in their diets.

2. Iron: Adequate iron levels are crucial for successful fertilization and implantation during pregnancy. Low iron can lead to complications such as anemia and preterm labor. Women should consume iron-rich foods like beans, spinach, and fortified cereals.

3. Vitamin B12: This vitamin is essential for the formation of the placenta and overall fertility, and it can be found in animal products such as fish, meat, and eggs.

Key nutrients for men:

1. Selenium: This mineral protects sperm from oxidative stress, thereby enhancing sperm quality and motility. Excellent sources of selenium include nuts, fish, and eggs.

2. Zinc: A vital element for sperm and testosterone production, zinc plays a significant role in male fertility. Good sources of zinc include seafood, fortified cereals, and nuts.

3. Calcium: Calcium is important for sperm motility, enabling sperm to successfully reach the egg. Men can obtain calcium from dairy products, leafy greens, and fortified cereals.

Nutrients for both men and women

1. Vitamin E: This powerful antioxidant safeguards cells from damage and supports the quality of both eggs and sperm. It can be found in nuts, seeds, and leafy green vegetables.

2. Vitamin C: Crucial for the health of ovarian follicles and sperm, vitamin C is abundant in citrus fruits, berries, and bell peppers.

Healthy eating habits

Vedika Premani emphasized the importance of not only individual nutrients but also overall dietary patterns and lifestyle changes. Consuming a diverse array of whole foods, including lean proteins, healthy fats (such as omega-3 fatty acids from fish or flaxseeds), and complex carbohydrates, fosters hormonal balance and enhances reproductive health.

She further noted, “Minimizing the intake of processed foods, sugars, and alcohol can also positively influence fertility. Therefore, adhering to a balanced and nutrient-dense diet is one of the most effective strategies for preserving fertility in both men and women. By implementing sound dietary practices, fertility potential can be optimized.”

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