Zinc And Folic Acid - Important Supplements For Fertility

Zinc. Zinc is needed for the optimal functioning of the reproductive system. Zinc deficiency is also associated with irregular menstruation. Supplement the diet with 80mg daily or eat zinc rich foods (brewer’s yeast, egg yolk, meat, chicken, fish, mushrooms and oysters).

Folate (folic acid). All women of childbearing age are recommended to supplement with folate due to its ability to prevent neural tube defects in the newborn when taken before and during the first trimester of pregnancy. But folate also has a role in boosting fertility too. Folate plays a role in egg development, implantation and placentation. Infertility has been found to be associated with large red blood cells, a symptom of vitamin B12 and folate deficiency.

Food sources of folate include wheatgerm, vegemite, avocado, spinach and other greens, oranges, strawberries, kidney beans, chickpeas and other legumes.

The Power of Antioxidants

Antioxidants are special chemicals, found in food, that help detoxify the body from free radicals and also boost overall health and prevent disease. They do this by scavenging free radicals (which come from stress, pollution and bad diet), which damage our cells and cause ageing. For the most part, our antioxidant intake comes from plant foods. For optimum health and fertility boosting aim to include at least 5 servings of fresh fruits and vegetables per day. A serving is one medium fruit, 200ml fruit or vegetable juice, 1 cup of raw vegetables or half a cup of cooked vegetables. The top antioxidant fruit and vegetables to include in your daily diet are:

• Tomatoes
• Red peppers
• Berries (like blueberries, strawberries and Goji berries)
• Dark green leafy vegetables (like spinach, arugula, kale, broccoli and Bok Choy)
• Orange vegetables (like carrots, butternut, sweet potato and pumpkin

What to Avoid

It’s not just about what you put into your diet, but also about what you take out. The following factors can interfere with your chances of conception:

Alcohol

Alcohol will affect both you and your partner. In fact, drinking any alcohol at all can reduce your fertility by half. Studies have shown that the more you drink, the less likely you are to conceive.

Caffeine

There is plenty of evidence to show that caffeine, particularly in the form of coffee may decrease fertility. It's important to eliminate or reduce caffeinated beverages to 2 or less per day. These include colas, black tea, coffees and energy drinks.

Xenoestrogens

Xenoestrogens are essentially environmental oestrogens, coming from pesticides and the plastic industry. Xenoeostrogens can interfere with hormone balance and it is therefore recommended that one try to avoid these potentially toxic substances. One of the best ways to eliminate an excess intake of xenoestrogens is to buy organic produce where possible and to wash all non-organic fruits and vegetables before eating to reduce the pesticide load. As far as possible choose organic, grass-fed meats.

Choose natural ranges to ensure lowered exposure.

See Also: Antioxidants, Such as Vitamin E and Zinc, May Improve Male Fertility Four-Fold

Smoking

Smoking has definitely been linked with infertility in women. It has also been shown to contribute to early menopause, which is a particularly important consideration for older women who may be trying to beat the clock.