Best Nutrients & Recipe To Support Fertility

Are you trying to conceive? If your answer is yes, it is essential to pay attention to your diet and ensure that you are getting all the required nutrients to support your fertility. In this article, we will discuss some of the best nutrients required for fertility and some tasty recipes packed with fertility-supporting nutrients for incorporating these ingredients into your diet. Read about IVF process and the best nutrients & recipe to support fertility.

What Is Fertility?

Fertility enables women to conceive and carry a pregnancy to term. It is the natural capacity to produce a child through reproduction. Though, it is a complex process that involves several factors, including hormonal balance, proper functioning of the reproductive organs, and overall health. While no single "miracle" nutrient or recipe can guarantee fertility, certain nutrients and dietary recipes may support fertility and increase the chances of conceiving.

5 Essential Nutrients For Fertility

Here are the top 5 nutrients that increase fertility chances in women:

Calcium: It helps develop the baby's bones and teeth properly by providing adequate calcium. Calcium is also important for proper muscle function and preventing blood clotting. Some good sources of calcium include dairy products, leafy green vegetables, cheese, and fortified foods such as orange juice and tofu.

Folic acid: B vitamin is essential for developing the neural tube, which becomes the baby's brain and spinal cord. According to the resources, every woman should consume 400 micrograms of folic acid daily, whether pregnant or not. The right intake of folic acid before and during pregnancy can help prevent birth defects in the brain and spine. You can obtain folic acid from leafy green vegetables, beans, chickpeas, brussels sprouts, etc.

Iron: It is another essential nutrient that is important for the production of red blood cells, which carry oxygen to the body's tissues. During fertility, the body's need for iron increases to support the growing fetus and placenta. Iron deficiency anemia, which can result from low iron intake, has been linked to fertility problems and complications during pregnancy. You can acquire iron from food including meat, poultry, fish, beans, and fortified cereals.

Zinc: This mineral is important for fertility in men and women. In men, zinc is necessary for the production of healthy sperm. It may help regulate menstrual cycles and germ cell growth and improve egg quality in women. You can get sufficient zinc from dairy products, beans, nuts, lobster, crabs, whole grains, etc.

Omega-3 fatty acids: These essential fats play several important roles in the body, including supporting the brain and heart and helping create a normal hormonal environment in the placenta. Some studies have also suggested that omega-3s may improve fertility and increase the chances of a successful pregnancy. Good sources of omega-3s include fatty fish, nuts and seeds, and flaxseed oil.

Additional Guide: Egg freezing process in India

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Best Nutritious Recipe To Support Fertility

Fertility-Friendly Salad with Salmon and Avocado

It is a good source of folic acid, iron, calcium, zinc, and omega-3s. Besides, it is also a good source of hydration (from the mixed greens and avocado) that will keep the body healthy.

Ingredients:

4 cups mixed salad greens

1/2 cup cherry tomatoes, halved

1/2 cup cooked quinoa

1/2 cup canned salmon

1/2 avocado, diced

2 tablespoons chopped nuts (such as almonds or walnuts)

2 tablespoons olive oil

1 tablespoon lemon juice

Salt and pepper to taste

Recipe:

Mix the salad greens, cherry tomatoes, quinoa, salmon, avocado, and nuts in a large bowl,

Take a small bowl and whisk together the olive oil, lemon juice, salt, and pepper.

Add the dressing over the salad and toss to coat.

Serve and enjoy!

Walnut-Rosemary Crusted Salmon

Salmon and walnuts are both good sources of omega-3 fatty acids. You can pair these together to cook an easy salmon recipe with a simple salad and roasted potatoes or quinoa.

Ingredients:

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

½ teaspoon honey

½ teaspoon kosher salt

1 teaspoon extra-virgin olive oil

1 (1 pound) skinless salmon filet, fresh or frozen

Olive oil cooking spray

Chopped fresh parsley and lemon wedges for garnish

¼ teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts

Recipe:

Preheat the oven to 425 degrees F. Place a large-rimmed baking sheet with parchment paper.

Mix mustard, garlic, lemon zest, salt, lemon juice, rosemary, honey, and crushed red pepper in a small bowl. Mix oil, panko, and walnuts in another small bowl.

Place salmon on the prepared baking sheet. Place the mustard mixture over the fish and sprinkle with the panko mixture, pressing to stick. Afterwards, lightly coat with cooking spray.

Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on the thickness you want.

You can also sprinkle parsley and serve with lemon wedges if you want.

Eating various foods from all food groups, including fruits, vegetables, whole grains, protein sources, and healthy fats, is essential to maintain fertility health. We hope this article helps you and provides you with the essential information.