Ten types of food that can enhance egg quality to support your pregnancy program (promil). Let’s explore the details!
Many couples face difficulties in conceiving. One natural way to boost fertility is by improving dietary habits to ensure better overall health.
In addition to enhancing fertility, adjusting your diet can offer significant benefits for those planning a pregnancy. Let’s take a closer look at some foods that can help support conception and improve reproductive health.
The Importance of Maintaining Nutritional Intake
Maintaining proper nutrition is essential for those longing to conceive. The right nutrients not only keep your body healthy but also play a crucial role in supporting fertilization and pregnancy.
Ensuring an adequate intake of vitamins, minerals, and a balanced composition of proteins, carbohydrates, and healthy fats can help maintain fertility, improve egg quality, and prepare the body for a healthy pregnancy. With the right nutrition, the chances of conception increase significantly.
Tanya Mincah tentang Promil?
Foods That Support Fertility
1. Green Leafy Vegetables
Green leafy vegetables such as spinach, broccoli, mustard greens, and kale are rich in fiber and essential nutrients, including vitamin E, calcium, iron, coenzyme Q10, and folate. The fiber in these vegetables helps regulate excess hormones and maintain stable blood sugar levels. Certain types of fiber even aid in eliminating excess estrogen by binding it in the digestive tract.
Vitamin E in green vegetables is highly beneficial for those planning a pregnancy, as it helps thicken the uterine lining. An ideal uterine lining is crucial for a fertilized egg to implant and develop into a fetus. Additionally, coenzyme Q10 supports egg quality, increasing the chances of conception.
2. Citrus Fruits
Citrus fruits, such as oranges and lemons, are excellent sources of vitamin C, which is crucial for fertility. These fruits contain potassium, calcium, folate, and B vitamins that help regulate ovulation and create an optimal environment for egg cells.
Vitamin C also has antioxidant properties that protect reproductive cells from oxidative stress caused by free radicals. In men, vitamin C can enhance sperm quality, including count and motility, making it easier for sperm to reach the egg for fertilization. Regular consumption of citrus fruits helps support overall reproductive health naturally.
3. Avocados
Avocados are an excellent choice for those undergoing fertility programs as they are rich in folate, vitamin K, and potassium. Folate plays a vital role in fetal brain and spinal cord development, while vitamin K and potassium assist in nutrient absorption, hormonal balance, and blood pressure regulation.
Avocados are also packed with vitamin E, which helps protect cells from oxidative damage. Additionally, their thick skin makes them less likely to be contaminated with pesticides. Besides consuming avocados, taking folic acid supplements is also recommended, as it can reduce the risk of complications by up to 72% when taken at least one month before conception.
4. Eggs
Eggs are an affordable and versatile source of high-quality protein, vitamin B6, and essential amino acids like choline. Choline is crucial for enhancing the quality of ovarian follicles, where eggs develop.
If your vitamin B6 intake is insufficient, supplementation may help improve fertility. Vitamin B6 reduces homocysteine levels in the blood, which, if too high, can interfere with ovulation. Increasing vitamin B6 levels can support a more optimal conception process.
5. Greek Yogurt
Greek yogurt is an excellent source of calcium, providing higher levels than regular milk. It is also rich in vitamin D and probiotics, which support ovarian follicle development and overall digestive health.
Ensuring sufficient vitamin D intake is essential, as a deficiency can increase the risk of ovulation disorders and endometriosis. Adequate vitamin D levels help follicles release eggs that are ready for fertilization.
6. Honey
Honey contains amino acids, particularly arginine, which may support ovarian function and the reproductive system. While there are claims about its fertility benefits, scientific evidence remains limited. It is advisable to consume honey in moderation as part of a balanced diet.
7. Doum Palm Fruit (Buah Zuriat)
Though scientific evidence supporting its fertility-enhancing properties is still insufficient, a study published in the Indian Journal of Forensic Medicine & Toxicology suggests that doum palm fruit is rich in antioxidants. Antioxidants help protect reproductive cells from oxidative stress, which can damage both eggs and sperm, especially in times of stress.
8. Dairy Products
Dairy products provide essential nutrients, including protein, healthy fats, carbohydrates, calcium, vitamin D, vitamin B6, phosphorus, and folate. For those planning a pregnancy, dairy can serve as a natural fertility supplement.
Experts recommend opting for full-fat dairy products rather than low-fat versions, as they better support fertility. Sufficient calcium intake is also crucial for bone and dental development and the healthy growth of the fetus. It is advisable to consume around 1,000 mg of calcium per day.
9. Fish
Incorporating fish into your daily diet can be beneficial. Varieties such as catfish, mackerel, king mackerel, and sardines are excellent sources of protein, amino acids, and omega-3 fatty acids. These nutrients are essential for boosting fertility and supporting fetal brain development and healthy birth weight.
10. Walnuts
Walnuts are often recommended for those trying to conceive, as they are rich in fiber, omega-3 fatty acids, and magnesium. Magnesium plays a key role in increasing progesterone production, a hormone crucial for enhancing blood flow to the uterus and improving fertility.
In addition to walnuts, consuming other nutrient-dense nuts, such as almonds, mung beans, kidney beans, and soybeans, can also support reproductive health.
Other Fertility-Boosting Foods
Other foods beneficial for fertility include young dates, whole grains, and brown rice, which provide essential nutrients for reproductive health. However, it is best to avoid raw foods, high-fat meals, and beverages containing alcohol or caffeine, as they may negatively impact fertility.
Final Advice
While consuming fertility-enhancing foods is beneficial, consulting a doctor for personalized guidance is highly recommended. A healthcare professional can provide tailored advice to maximize your chances of conception and ensure a healthy pregnancy.
Source:
Bodis, J., et al. (2022). The Role of L-Arginine-NO System in Female Reproduction: A Narrative Review. International Journal of Molecular Sciences, 23(23), pp. 14908. https://pubmed.ncbi.nlm.nih.gov/36499238/
Aoun, A., Khoury, V. E., & Malakieh, R. (2021). Can Nutrition Help in the Treatment of Infertility?. Preventive Nutrition and Food Science, 26(2), pp. 109–120. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8276703/
Skoracka, K., et al. (2021). Female Fertility and the Nutritional Approach: The Most Essential Aspects. Advances in Nutrition (Bethesda, Md.), 12(6), pp. 2372–2386. https://pubmed.ncbi.nlm.nih.gov/34139003/
Zaid, S. S. M., Ruslee, S. S., & Mokhtar, M. H. (2021). Protective Roles of Honey in Reproductive Health: A Review. Molecules (Basel, Switzerland), 26(11), pp. 3322. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197897/
