Maybe some of you who have problems with having children have tried various ways to speed up having children. From medical, alternative, herbal, and even food methods. Many assumptions suggest that eating foods such as sprouts, clams, garlic, etc. can help nourish the reproductive system and help speed up having children. Is that true? Or is it just a myth?
According to the American Society for Reproductive Medicine, at least it is known that there are 10% of the population who experience fertility disorders and are difficult to have offspring. They really can't control all the factors that can cause infertility or infertility, but they can regulate diet and diet that can increase fertility.
What is fertility diet?
In 2007, Harvard examined the relationship between food and fertility and then published a "Fertility Diet" or diet to increase fertility. This was motivated by research conducted by the Nurses' Health Study involving as many as 238 thousand women aged 30 to 55 years. This research proves that food and drinks consumed by a person can influence the chance to get pregnant. In the study it was found that groups of women who attended or underwent fertility diets could reduce the risk of infertility due to poor egg quality by 66% and reduce the risk of 27% infertility due to other factors.
How to do fertility diet?
Here are 10 principles of the fertility diet recommended by Harvard Medical School:
1. Avoid foods that contain trans fat
Trans fat in the body will make blood vessels clogged so that it can disrupt the reproductive organs due to closed blood vessels and no blood flowing.
2. More consumption of foods containing unsaturated fats
Monounsaturated fats and polyunsaturated fats can help increase the body's sensitivity to insulin and overcome inflammation in the body, and both of these are good for female fertility. Expand consumption of foods such as nuts, fatty fish that contain omega-3, namely salmon and sardines.
3. Choose and consume more vegetable protein
Vegetable protein is better than animal protein in terms of fertility. You can replace the red meat that you often eat with red beans, peanuts, soybeans, tofu, tempeh, which can increase fertility.
4. It's better to consume complex carbohydrates
It is recommended to consume complex types of carbohydrates or carbohydrates that are digested long ago by the body, rather than reducing carbohydrate intake altogether. Complex carbohydrates, such as fiber in fruits, vegetables, wheat, and nuts can increase fertility by controlling blood sugar levels and maintaining insulin function well.
5. Choose full cream milk compared to nonfat milk
If you think skim milk or nonfat milk is good, then you are wrong about this. In fact, good milk to help fertility is full fat milk. Nonfat milk can even make you risk to be more difficult to get pregnant. Therefore, if you are planning a pregnancy, you can replace nonfat milk with full cream milk, ice cream, and yogurt.
6. Take folic acid supplements
Folic acid is one of the nutrients needed when you have a problem with fertility. It is recommended to consume as much as 400 mcg of folic acid in one day. In addition, folic acid is very necessary when pregnancy has occurred, so that you can store folic acid if you are pregnant later. Folic acid can also be obtained from eating various kinds of foods that contain high folic acid such as green leafy vegetables.
7. Eating iron-rich foods
The results of a study conducted by the Nurses' Health Study, stated that consuming iron derived from plants can increase fertility. Examples of high-iron foods from plants are spinach, kidney beans, pumpkin, tomatoes, beets, and eggs. You can also increase iron absorption in the body by consuming various types of foods that contain high vitamin C.
8. Keep your body well hydrated
It is important to keep fluids in the body if you want to speed up and increase fertility. The best liquid to consume is mineral water, which has no calories but can meet body fluids. Avoid sodas and various drinks that are high in sugar because they can reduce fertility.
9. Maintain an ideal body mass index
Body mass index (BMI) is a measure to determine a person's nutritional status. If someone has a BMI above normal, it can be called overweight or obese. Whereas people who have a BMI less than normal can be said to experience malnutrition. A good BMI value for fertility is 20 to 24. If you are not at this limit, then consult your nutritionist or doctor to help normalize your BMI.
10. Do physical activity
Regular physical activity is good for fertility, especially if you have a more than normal BMI. This will help you to change the value of your BMI to be ideal. However, excessive and too heavy physical activity can also interfere with women's fertility.
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