New Delhi: Nutrition plays a pivotal role in reproductive health for both men and women. From hormonal regulation to gamete quality, the nutrients we consume directly influence our ability to conceive and maintain a healthy pregnancy. Dr. Priyanka Suhag, Senior Consultant & Unit Head – Obstetrics & Gynaecology, BLK-Max Super Speciality Hospital, in interaction with News9Live, explained how dietary choices impact reproductive health and tips for optimising nutrition for better outcomes.
Hormonal Balance: Hormones regulate the reproductive system, and nutrition plays a vital role in maintaining hormonal balance. Essential fatty acids, particularly omega-3s found in fish, nuts, and seeds, are critical for producing and regulating hormones like estrogen and progesterone. Conversely, excessive consumption of trans fats and refined sugars can lead to insulin resistance, disrupting hormonal balance and ovulatory cycles.
Impact on Egg and Sperm Quality: Healthy eggs and sperm are fundamental to conception, and nutrition influences their quality.
For women: Adequate folic acid intake, found in leafy greens and fortified foods, is crucial for DNA synthesis and preventing neural tube defects in early pregnancy. Antioxidants like vitamins C and E protect eggs from oxidative stress.
For men: Zinc, found in seafood, nuts, and legumes, supports sperm production and motility. Selenium, a mineral in Brazil nuts and whole grains reduces oxidative damage to sperm DNA.
Weight and Fertility: Being underweight or overweight can impair fertility by disrupting hormonal signals. Women with low body fat may experience irregular ovulation, while obesity can lead to conditions like polycystic ovary syndrome (PCOS), a common cause of infertility. Men with obesity may face reduced sperm count and quality. Maintaining a healthy weight through balanced nutrition is vital for optimal reproductive function.
Specific Nutritional Deficiencies: Certain deficiencies can impact reproductive health significantly:
Iron: Low iron levels, common in women of childbearing age, can affect ovulation and pregnancy outcomes. Iron-rich foods like spinach, lentils, and lean meats are recommended.
Vitamin D: Linked to improved ovarian function, vitamin D is essential for both sexes. Sun exposure and fortified foods can help meet requirements.
B Vitamins: B12 and folate are critical for DNA synthesis and embryo development. These can be obtained from eggs, dairy, and fortified cereals.
- Foods to Include: A fertility-friendly diet includes:
- Whole grains: For sustained energy and fiber.
- Fresh fruits and vegetables: Rich in antioxidants, vitamins, and minerals.
- Lean proteins: Such as fish, poultry, and plant-based options like tofu.
- Healthy fats: Avocados, nuts, and olive oil for hormonal health.
- Foods to Avoid: Limit processed foods, trans fats, excessive caffeine, and alcohol, as they can negatively impact fertility and overall health.
Conclusion
Nutrition is a cornerstone of reproductive health. A balanced diet rich in whole, nutrient-dense foods not only improves fertility but also enhances the likelihood of a healthy pregnancy and baby. If you’re planning to conceive, consider consulting a healthcare provider or nutritionist for personalized advice. Remember, small dietary changes can lead to significant improvements in reproductive outcomes.
Being underweight or overweight can impair fertility by disrupting hormonal signals. Women with low body fat may experience irregular ovulation, while obesity can lead to conditions like polycystic ovary syndrome (PCOS), a common cause of infertility. Health News Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
