vitamins

5 Powerful Vitamins That Can Help Improve Fertility


Eating a healthy diet is very important when it comes to conceiving. Food influences fertility in both men and women, so you should know what vitamins to improve fertility that you can not miss in your diet if you are looking for a baby .

 

 

Needless to say, apart from eating, it also helps to improve fertility exercise, avoid harmful habits like tobacco, drugs and alcohol and reduce the level of stress. We tell you next the vitamins that you must take and in what foods you can find them.

 

Vitamins to Have Children

 

1. Vitamin A

Promotes fertility as it participates in the formation of steroids, the basis of sex hormones .

In addition, vitamin A is a potent antioxidant and therefore protects cells of the male reproductive system from the process of premature aging produced by free radicals.

 

We can find it in: butter, whole milk, eggs and liver. It is also present as beta-carotene (precursor of vitamin A in the body) in carrot, pumpkin, apricot and most orange-reddish vegetables, as well as green leafy vegetables.

 

2. Vitamin B

Group B vitamins are essential for good reproductive health for both women and men .

In women, vitamin B6 helps regulate the estrogen and progesterone balance in the luteal phase, the third phase of the menstrual cycle that begins just after ovulation.

 

It can be found in foods such as liver, rabbit, turkey, potatoes, red and green peppers, cashews, peanuts and hazelnuts.

 

For its part, vitamin B12 is essential for man as it increases the sperm count and therefore also increases the chances of conceiving.

It is found in viscera such as kidneys, liver and meats in general, eggs, dairy products and fish such as sardines, tuna, and clams.

 

Folic acid is also a vitamin of group B. It is necessary to prevent malformations and defects of the neural tube in the baby.

 

When you find out you are pregnant it may already be late to prevent any birth defects such as anencephaly or spina bifida, since the formation of the neural tube occurs in the first weeks of gestation when you still do not know that you are pregnant.

 

It is found mainly in leafy vegetables (spinach, chard and cabbage), legumes and whole grains. Folic acid is of vital importance , so to avoid its lack in the body the woman should take a supplement of 400 mg daily from three months before conceiving.

 

 

vitamins

 

 

Vitamin C

Vitamin C helps to improve sperm motility by preventing them from sticking together. In addition, thanks to its antioxidant power contributes to fight the free radicals that affect fertility.

It can be found in many citrus fruits like orange, tangerine, lemon, grapefruit, and also kiwi fruit (the highest concentration of vitamin C), strawberries and in some vegetables like tomatoes, broccoli and red, yellow and orange peppers.

 

Vitamin D

Vitamin D has important benefits in the sexual functions of both men and women . Some studies carried out on male sterile patients showed an acute lack of this vitamin.

 

On the other hand, in women it helps to improve the conditions of the endometrium for implantation. According to recent research , pregnancy rates increase when women do not have vitamin D deficiency .

Sunlight is the main source of vitamin D, which is synthesized in our body when exposed to sunlight. It is also found in few foods, including butter, eggs, milk and blue fish.

 

Vitamin E

It is essential for regulating the hormonal system and improving the function of the reproductive system . A deficiency of this vitamin in women can alter menstrual cycles, while in man decrease the quality of sperm.

It can be found in sunflower oil, almonds, hazelnuts, walnuts, egg yolk, coconut, cachuete, soy and rice.

 

Other nutrients

In addition to the vitamins we have named, there are certain minerals that favor the reproductive function of the organism.

Zinc plays an important role, as it has been shown that low levels of this mineral can reduce the volume of semen and the level of testosterone in man. We find it in meats, whole grains, seafood, peas, oats.

 

For its part, selenium prevents chromosomal abnormalities and increases sperm count. It is found in red meat, chicken, fish, whole grains and tuna.

Also iodine , present in sea products, as well as iron , present in meats and spinach, and calcium, which favors the mobility of spermatozoa are beneficial minerals to improve fertility.

 

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Until next time.

Cheers

Victor, A.K.A Dr. Feel Good

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