Nutrition is paramount when addressing infertility, given its influence on hormone regulation, the quality of eggs and sperm, uterine health, and overall reproductive function. Vital nutrients such as Folate, Antioxidants (like Vitamins C and E, selenium), Omega-3 fatty acids, zinc, iron, Vitamin D, B vitamins like B6 and B12, Coenzyme Q10, L-arginine, Selenium, Vitamin A, Vitamin K2, and Magnesium are integral in maintaining hormonal balance, enhancing the quality of eggs and sperm, supporting uterine health, and overall reproductive well-being. Maintaining a balanced diet and healthy weight can improve fertility by reducing oxidative stress and inflammation, promoting proper hormone balance, and creating an optimal conception environment. Optimal nutrition fosters overall wellness and mitigates conditions like diabetes, thyroid disorders, and autoimmune diseases, which can affect fertility. Embracing a nutrient-rich diet and a health-conscious lifestyle can significantly heighten the chances of conception for both partners. Here are recipes that include ingredients that are generally considered beneficial for fertility due to their nutrient content:
Preparation time: 10 minutes
Ingredients
Almond milk - 100 ml
Cantaloupe/ musk melon (orange flesh) - 60 g
Poppy seeds- 10 g
Almond- 5 g
Walnut- 5 g
Cinnamon powder - pinch
Step1: Dry roast poppy seeds and soak them in lukewarm milk, let it sit in milk for 15 minutes.
Step 2: Chop the melon and chop the almonds and walnuts.
Step 3: Now take a juicer, add the melon and milk, which we set aside, and churn it well.
Step 4: Pour the smoothie into the glass. Garnish with chopped almonds, walnuts, and a pinch of cinnamon powder.
Zinc: Helps in the regularization of ovulation.
Omega-3: Reduces oxidative stress and chronic inflammation.
Myo-Inositol: Improves oocyte.
Vitamin D: Follicle hormone sensitivity and progesterone production of human granulosa cells.
Low-calorie, filling beverage for your last-minute plans.
2 Beetroots
1 Carrot
1 Tbsp. Mustard Seeds
1 tsp Sesame Seeds
¼ tsp Black Pepper
l Pinch of Turmeric
l Pinch of Red Chilli
½-1sp Rock Salt
2 tsp Rye Powder
1.5 Litres of Water
1. Combine mustard seed. Sesame seeds. Black pepper, turmeric, chilli powder, and salt into a small grinder.
2. Grind the mixture and transfer it to a cup.
3. Chop carrots and beetroot in chunks or juliennes.
4. Take a large jar or bottle.
5. Add the ground powder mix on top
6. Add water to the jar.
7. Stir and mix everything very well.
8. Cover with a double layer of kitchen cloth or put on the lid.
9. Place it near a window during the day and in a dark place at night.
1. It is a very healthy beverage for fertility.
2. Beets are super rich in dietary nitrates.
3. Beetroot contains a good amount of (vitamin B9) so it can help boost male fertility.
4. Beetroot contains plenty of vitamins C and E, essential for healthy sperm.
5. It helps boost the immune system.
6. It has high fibre and water content.
7. Beetroot helps to boost fertility.
l cup Soaked Makhana
l cup Peanuts
l Onion finely chopped
l Chopped Tomatoes
l tsp Mustard Seeds
l tsp Jeera/ Cumin
l sprig Curry Leaves
l tsp Turmeric
Salt to taste
l tsp Oil
1. In a pan, heat oil. Add mustard, cumin, and peanuts. Then sauté.
2. Add curry leaves, chopped onion and tomato.
3. Now add the soaked makhana along with salt and turmeric and sauté it. Cook for 5 to 10 minutes and serve hot.
When a couple plans to have a baby while they get extra conscious about their diet, they seek something to satiate their hunger urges. Fox nuts are a great option. They are high in protein and fibre while negligibly low in fat content. Adding on to this, it is gluten-free and is high in essential micronutrients like magnesium, iron, and calcium. Fox nuts are antioxidant-rich and low in GI, making them a healthier snack that suits Indian taste buds.
Moreover, fox-nuts also aid in improving the fertility health in both men and women. Since it strengthens the lining of the uterus, which ensures a regular menstrual cycle for women and helps maintain a healthy sperm count for men.
l cup Quinoa
l cup Rolled Oats
l tsp Urad dal
l tsp Methi seeds
l Onion
l inch piece Ginger
l Green chilli
Salt to taste
1. Soak quinoa, urad dal, oats, and methi seeds together and then blend them properly. Grind peeled ginger, green chilli, and salt to a paste.
2. Smear a few drops of oil on the pan, spread the batter in a circular motion & pour fine chopped onion on it.
3. Drizzle oil or ghee around the edges of the dosa, some at the centre.
4. Let it cook until the dosa becomes golden brown, and flip it over to the other side.
5. Serve the dosa with sambhar and coconut chutney.
This recipe's main ingredient is quinoa, which is rich in protein and packed with nutritious fibres, minerals, and antioxidants. Its low glycaemic index helps regulate blood sugar levels, making it a superfood. Quinoa is also a versatile ingredient that complements other recipes.
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