July, 2020

Take your vitamins

Take a daily multivitamin that contains at least 400 micrograms of folic acid (or better yet, folate) and 40 to 80 milligrams of iron. Childbearing people in the Harvard study who took daily multivitamins containing 400 micrograms of folic acid were 40% less likely to experience ovulatory infertility over the eight years than those who didn't. Some experts recommend starting a prenatal vitamin as soon as you begin trying to conceive.

Mix up your plate

Regardless of how virtuous your fertility meal plan seems, too much of anything is never good for the body. "Even if you're eating homegrown tomatoes every day of your life, you might be getting too much of something in your soil," Krieger says.

Now's the time to kick food fads and round out your plate with a variety of foods from different parts of the country, even the world. "The more variety you have, the more likely you're able to complete the nutrient gaps you may be lacking," Krieger says

Know the best fertility foods for males

It's easy to forget that a male partner can bring a full 50% to the baby-making table. "I'm not saying treat your partner like a child, but if you cook and eat at home together, help make veggies a focus on his plate," Krieger says. Vitti advises male partners to eat asparagus, sunflower seeds, and other foods rich in zinc to prevent testosterone from being converted to estrogen.

They may also need to pass on the cheese plate for better male fertility: High dairy intake has been linked to poor sperm motility and concentration. You can also encourage them to take daily vitamins. Prenatal vitamins on the market come in packs with the vitamins for male fertility, including vitamin C, vitamin E, selenium, zinc, and lycopene.

Also, selenium is fantastic for sperm motility, and the number-one source is Brazil nuts. "Have a nice big bowl that your guy can crack open," Krieger says. Another superfood is oysters. On top of their supposed aphrodisiac properties, the bivalves are rich in zinc, vitamin B12, and protein.

Continue Part - Part 7

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Also read: Fertility Diet: 5 Foods to Eat When Trying to Get Pregnant - Part 6

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