10 Principles of a fertility diet to help get pregnant fast & bull; hello healthy

Maybe some of you who have problems having children have tried various ways to speed up having children. From medical, alternative, herbal, and even food methods. There are many opinions that say that eating foods such as bean sprouts, shellfish, garlic, and others can help nourish the reproductive system and help speed up having children. Is that true? Or is it just a myth?

According to American Society for Reproductive Medicine, at least it is known that there are 10% of people of the population who experience fertility problems and it is difficult to have offspring. They can't control all the factors that can cause infertility or infertility, but they can adjust the diet and diet that can increase fertility.

What is that fertility diet?

In 2007, Harvard researched the relationship between food and fertility and then published the "Fertility Diet" or diet to increase fertility. This is motivated by research conducted by the Nurses' Health Study which involved 238 thousand women aged 30 to 55 years. This research proves that the food and drink consumed by a person can affect the chance of getting pregnant. In this study it is known that the group of women who follow or undergo fertility diet can reduce the risk of infertility due to poor quality eggs by as much as 66% and a 27% lower risk of infertility due to other factors.

How to do fertility diet?

Here are 10 principles from fertility diet recommended by Harvard Medical School:

1. Avoid foods that contain trans fats

Trans fats in the body will clog the blood vessels so that they can interfere with the reproductive organs because the blood vessels are closed and there is no blood flowing.

2. More consumption of foods that contain unsaturated fats

Monounsaturated and polyunsaturated fats can help increase the body's sensitivity to insulin and fight inflammation in the body, both of which are good for female fertility. Expand the 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 red meat that you often eat with red beans, peanuts, soybeans, tofu, tempeh, which can increase fertility.

4. Better to eat complex carbohydrates

It is advisable to eat complex carbohydrates or carbohydrates that are digested for a long time by the body, not reducing carbohydrate intake altogether. Complex carbohydrates, such as fiber in fruits, vegetables, whole grains, and nuts, can increase fertility by controlling blood sugar levels and maintaining proper insulin function.

5. Choose milk full cream compared to nonfat milk

If you think skim milk or nonfat milk is good, then you are wrong for this. In fact, milk that is good for helping fertility is milk that is full of fat. Lean milk can actually put you at risk for a more difficult time getting pregnant. Therefore, if you are planning a pregnancy then you can replace nonfat milk with milk full cream, ice cream, and yogurt.

6. Taking folic acid supplements

Folic acid is one of the nutrients needed when you have problems 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 you can store folic acid if you become pregnant later. You can also get folic acid from eating a variety of foods that are high in folic acid, such as green leafy vegetables.

7. Eating foods rich in iron

The results of research conducted by Nurses' Health Study, states that consuming iron derived from plants can increase fertility. Examples of plant foods that are high in iron are spinach, kidney beans, pumpkin, tomatoes, beets, and eggs. You can also increase the absorption of iron in the body by eating various types of foods that are high in vitamin C.

8. Keep your body well hydrated

It is important to maintain 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 the body's fluid needs. Avoid sodas and various drinks that are high in sugar because they can reduce fertility levels.

9. Maintain an ideal body mass index

Body mass index (BMI) is a measure to determine a person's nutritional status. If a person has a BMI above normal, it can be called overweight or obese. Meanwhile, people who have a BMI less than normal can be said to be malnourished. A good BMI value for fertility is 20 to 24. If you are not in this limit, then consult your dietitian or doctor to help normalize your BMI.

10. Doing physical activity

Regular physical activity is good for fertility, especially if you have a BMI that is more than normal. This will help you to convert your BMI score into an ideal. However, excessive and too strenuous physical activity can also interfere with female fertility.