EBN- Some girls want to have children immediately after marriage, and this matter is subject to several factors that can help in achieving the dream of motherhood early, and at the forefront in terms of importance is proper nutrition.
Proper nutrition plays a pivotal role in enhancing fertility and improving the chances of pregnancy, whether in women or men, and here doctors point out the importance of some vitamins, minerals and nutrients to support reproductive health.
Nutrients that enhance fertility
A healthy pregnancy plan starts with good health. This not only enhances fertility, but also helps in giving birth to a healthy baby and protects the mother from any possible complications during pregnancy or after birth.
Folic acid
Folic acid is one of the most important nutrients that a woman should include in her diet before marriage and during attempts to conceive. According to a study published in the American Journal of Clinical Nutrition, folic acid plays a key role in supporting egg growth and preventing fetal abnormalities. Folic acid can be obtained from leafy vegetables such as spinach and broccoli, as well as from lentils and citrus fruits.
Omega 3
Omega-3 fatty acids promote ovarian health after marriage and support hormonal balance, which increases the chances of regular ovulation. According to a study published in the Fertility and Sterility Journal, consuming omega-3s helps improve egg quality and increase blood flow to the reproductive organs. Omega-3s can be obtained from fatty fish such as salmon and tuna, as well as nuts and seeds such as flaxseeds.
Vitamin D
Vitamin D plays a key role in enhancing fertility by improving ovarian function and regulating hormones. A study published in the Journal of Clinical Endocrinology & Metabolism suggests that vitamin D deficiency may cause hormonal imbalances that affect ovulation. Vitamin D can be obtained from exposure to sunlight for 10 minutes daily or from foods such as fortified milk, eggs, and fish.
Iron
Many studies have shown that iron plays an important role in improving fertility and improving the chances of conception, as it helps prevent ovulation disorders. According to a report from the Harvard School of Public Health, eating sources rich in iron such as red meat, spinach, and legumes contributes to enhancing the chances of pregnancy.
Zinc
Zinc is an essential mineral for supporting the reproductive system and regulating ovulation. According to Nutrients magazine, zinc helps promote healthy egg production and improves DNA quality. Sources of zinc include meat, seafood, and nuts.
Vitamin E
Vitamin E helps improve egg health and strengthen the lining of the uterus, preparing the body for pregnancy. The Journal of Reproductive Immunology notes that vitamin E promotes blood flow to the uterus and ovaries. It can be found in foods such as nuts, seeds, and vegetable oils.
Antioxidants
Antioxidants play an important role in protecting eggs from damage caused by free radicals. Foods rich in antioxidants such as berries, pomegranates, and green tea contribute to improving egg quality and increasing the chances of fertilization.
Plant proteins
Replacing animal proteins with plant proteins such as beans, lentils, and nuts may improve fertility in women. These proteins help regulate insulin levels and support hormonal balance.
Dietary fiber
Fiber plays an important role in eliminating excess hormones and improving digestive health. According to a report from the American Society for Reproductive Medicine, eating whole grains, vegetables, and fruits rich in fiber contributes to enhancing fertility.
