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nutrition - Fertility Information - What you can do - Nutrition

What You Can Do - Nutrition

We are all aware of the need to eat healthily and to ensure that our diet is balanced. A wealth of information exists which aims to inform and guide us through the ideal nutrition plan or diet that will suit our lifestyle and general needs. Nevertheless, it is important to remember our nutritional needs will vary according to our lifestyle, age, gender, metabolism and general health. Therefore, it is important to have some understanding of eating habits which are sensible for you.

To enhance you and your partner’s fertility it is important to think and eat in terms of nutrients and aim to consume these from the freshest and wholesome food sources that are affordable for your budget. A variety of nutritional experts recommend the following food types for both women and men;

• Proteins which are found in animal products, dairy products, vegetables, nuts and pulses. A person’s daily diet should consist of approximately between 10%-20% of protein in order for growth and development, cell renewal and cell maintenance and to help regulate a range of bodily functions.

• Carbohydrates provide energy for the body to function on a number of different levels. Carbohydrates are the body’s basic source of fuel and should form the main food consumed on a daily basis. It is recommended that between 55%-75% of daily food consumed should be from complex carbohydrates (grains, pulses, vegetables and fruit) and ‘intrinsic’ sugars (fruits and vegetables).

• Fats can be divided into two categories – unsaturated fat and saturated fat. Good health and fertility require an adequate amount of unsaturated fat in the form of essential fatty acids or EFA’S to help with reproduction and to assist with the following systems of the body; - nervous system, the immune system, the brain, the skin, the endocrine system and the cardiovascular system. The main food sources are oily fish (mackerel, herring, salmon and tuna), seeds (pumpkin seeds, sesame seeds and linseeds/flax), nuts (walnuts and Brazil nuts) and certain vegetable oils (safflower, walnut sunflower and olive oil). Between 20%-25% of our daily diet should be from unsaturated fats. Saturated fats are found in meat, dairy products and refined foods and are best kept to a minimum as they are thought to contribute high blood cholesterol (LDL), cancers, obesity and heart disease.

• Fibre is important in order to promote a healthy digestive system. The main source of fibre is from plant sources (fruit and vegetables) and a minimum of ‘5-a-day’ is recommended. Too much fibre may impede the absorption of vital minerals required for reproduction.

• Vitamins and Minerals are essential to aid fertility and conception and should come from diet. However, our food sources may not be as rich in the vitamins and minerals that our body requires and additional supplements may be required.

• Water is a major requirement of the body. After all our bodies are made up of at least 70% water. It is recommended that we drink at least two litres of water every day to keep the body and organs hydrated. Drinking water regularly will aid the lymph system and will help to eliminate toxins from the body. Filtered or bottled water is recommended.

Eating a healthy and balanced diet is essential for well-being and vitality and to help promote fertility and conception. Healthy eating can help balance all the body systems and help us function more positively on the levels of body, mind and emotions.

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