The study claims that women in UK face health risks because the nutrition value of the food they eat is too low. As Daily Mail says they are ‘shunning nutritious foods’. By expressing love for fast food women are endangering their unborn babies.

The study exposed the following findings: among most age groups, the intake of the most important micronutrients, such as iron, vitamin D, calcium and folic acid, are bellow recommended levels. Additionally, women generally eat a diet that is too high in saturated fats, too low in fibre, oily fish such as mackerel or salmon, and they do not eat enough vegetables and fruit.

The study also emphasizes that a poor diet and alcohol might not only be harmful for the unborn baby, but might also lead to cardiovascular disease, diabetes, osteoporosis, cancer and mental problems.

The review of the study summarized over 100 studies addressing women’s diets and dietary deficiencies, and it also analyzed how diet relates to other aspects of health.

I am not claiming that the findings aren’t true, because with the lifestyle most people lead, it is very possible that most women (and men) do not consume nutrients that are needed. However, it is important to bring out that the review of more than 100 studies did not state how those studies that were included in the review were identified. Perhaps the review didn’t include all relevant studies, because the studies that were not included may not agree with the findings of studies that were included. This might lead to conclusion that maybe the women in UK are healthier than it is presented in this summarization of 100 studies.

It is important to eat organic food.  Because some people are more sensitive than the others, the impact of pesticides and food additives can have devastating effects on some people. If you choose organic vegetables and fruits only, you will definitely avoid intoxication with pesticides and you shall maximize the intake of nutrients.

However, if you cannot afford to buy organic fruits and veggies, sink them in a bowl of water with dilutes tablespoon of vinegar. It won’t make them as good as organic, but vinegar will help wash off toxic heavy minerals.

Include at least 5 handfuls of vegetables and fruits into your daily menu, and most importantly pay attention to colors: dark green, red, orange and purple are best antioxidants and they do protect your genetic material in sperm and eggs.

Dairy and grain products are also recommendable in organic version. They are a bit more expensive option, but they are also the healthier option. If organic meat is too expensive for you, try to stick with cheaper proteins such as beans and organic soy.

If you have issues with estrogens, you should be careful when eating plant based hormone balancers such as soy. Plant based hormone balancers do help prevent imbalances between oestrogen and progesterone, which are often the cause for fertility problems and often even a cause of early miscarriage. It is recommendable to include in your nutrition a daily portion of plant based hormone balancers such as tempeh or miso (fermented soy), beans, lentils, flax seed etc.

Essential fats boost fertility too. Therefore do not forget fish, hemp and flax seed oils and omega-3 fats. Omega-3 fats support male and female fertility and hormonal balance and also help the baby’s brain, nervous system and eyes to develop once pregnant.

Moreover, do avoid fertility hinders such as caffeine and alcohol, they do affect both female and male fertility.

There are several measures a man with a low sperm count can do in order to increase low sperm count, including lifestyle changes such as regular exercise (cycling can negatively impact male fertility), stop smoking,  and avoiding tight underwear, whirlpools and saunas.

Additionally, a man can take several nutritional steps in attempt to increase his sperm count, including following foods in daily diet.

Oysters: they are high in zinc which is scientifically proven to increase sperm count: Journal of Laboratory Clinical Medicine” found that zinc deficiency in men decreased sperm count in four out of five study members, and as soon as they started increasing zinc intake, a sperm count increased.

Spinach is rich in folic acid – a vitamin that increases overall sperm count and motility, especially when eaten in conjunction with vitamin C rich foods that promote absorption of folic acid. Men with low levels of folate have more sperm with chromosomal abnormalities. A study that was published in an issue of Fertility and Sterility showed that the combination of zinc and folic acid were found to have a positive effect in increasing sperm count.

Eggs, promote male fertility and improve chances of conception, because they are high in vitamin E. Vitamin E is in case of deficiency linked to testicular tissue degeneration.

Fruits that is rich in vitamin C, such as citrus fruits, strawberries, cherries, asparagus, snow peas, cooked tomatoes,  Study proved that a semen of men with a diet of up to 1,000 mgs of vitamin C a day has less clumping than that of their deficient counterparts. This means their semen had increased motility and of course increased possibility of fertilization.

Food rich in vitamin A, including carrots, red peppers, oatmeal, dried apricots, dark green lettuce, broccoli, spinach, sweet potatoes etc. Vitamin A helps grow healthy sperm, and deficiencies in vitamin A in men are linked to lowered fertility due to sluggish sperm.

Nuts: every person should eat a hand full of nuts every day. It is your choice: nuts, almonds, walnuts, brazil nuts… take what you want. Scientists recommend eating choosing walnuts and almonds because they are both rich with arginine, an amino acid that increases sperm production and blood flow. Increased blood flow is related with stronger erections, which, though unrelated to sperm count, is correlated with higher rates of fertilization. On the other hand Brazil nuts are high in selenium that is an essential mineral for developing normal sperm and in increasing sperm motility.

Whole grains increase chromium levels, thereby increasing your sperm count; studies namely prove that low chromium levels are correlated with decreased sperm count.

Make sure to include DHA and other essential omega-3 fatty acids into your diet because they help improve blood flow to the genitals and increase sexual function. DHA and other essential omega-3 fatty acids are found in salmon, sardines, anchovies, walnuts, arugula, crab, shrimp, flax, chicken, fish oil, etc.

Few years ago, carbs became a huge deal, they were considered unhealthy, especially diets high in carbs, and we were bombarded with low carb diets. The fact is – not all carbohydrates are unhealthy: white pastas and breads are definitely on a no-no list, but there are carbohydrates that must be a part of your daily diet. You should definitely eat oats and barley: I recommend eating a bowl of healthy cereals for your breakfast – combine them with your favorite fruit and you will have a delicious healthy carb meal. If you add some nuts, your breakfast will be on the top 3 healthiest list.

Yes, nuts are important: a person should eat a hand full of nuts on daily basis. Do you? Nuts, Brazilian nuts, walnuts, almonds – they are all on the list that contains healthy carbs. Eat them.

As already said, embrace whole grains. Include in your diet wheat, oat, barley – hulled and dehulled (not pearl), maize, brown rice, rye, triticale, sprouted grains, chick pea. And definitely avoid white rice, white flour, white bread, hominy, and non-wholeweat pasta varieties.

Ok, stop, stop … what about explaining what have carbs to do with fertility? I am sorry.. I was a bit too fast …

Specific carbohydrates have a negative effect on fertility. These are the carbs that are found in white flour, potatoes and sugared sodas for example. These carbs are easily digested and more than any other nutrient, determine a person’s blood sugar and insulin levels: if consumed they raise the sugar levels in your blood. If sugar levels in your blood are too high, the imbalance of hormones occurs and reproduction and normal ovulation are endangered. For example, women diagnosed with PCOS are often considered pre-diabetic because of insulin imbalance and are advised to lower consumption of ‘white’ unhealthy carbs.

As a scientific proof, the Nurses’ Health Study showed that women who ate carbohydrates that are easily digested and low in fibers had a higher glycemic load, and they were 92% more likely to experience ovulatory infertility!

This of course does not mean you should avoid carbohydrates! Carohydrates are an important part of your diet, but choose ones that are slow to digest and rich in fiber, and you will actually improve your fertility.

For example, a study had 2 groups: one group was drinking 300mg of caffeine per day and control group didn’t drink coffee nor consumed any coffee substitutes. The numbers showed that the group that was drinking caffeine had almost 30% lower chance of conceiving comparing to the group that didn’t drink caffeine at all. Some studies suggested that as much as one cup in the morning could reduce the ability to conceive for as much as 50%, other researches show that drinking as little as 200mg of caffeine increases the risk of miscarriage, while some studies showed absolutely no correlation between caffeine and fertility.

To be on the safe side, if you are trying to conceive or if you are already pregnant, I would absolutely suggest cutting back on caffeine… I agree: it is not easy, but it is possible.

Foods and beverages that contain caffeine are the following: coffee, teas, herbal products, energy drinks, chocolate, and some over-the-counter drugs, including those that prevent headache, cold, and allergy remedies.

Following are few tips that can help you cut back on caffeine. For a start, it is possible you will face withdrawal symptoms such as fatigue and headache. To start with it would be smart to switch to a half decaf or half caffeinated drinks. Another solution would be reducing caffeine in homemade beverages by brewing them weaker for a shorter time or steeping tea bag for one minute instead five, which reduces caffeine by as much as half.

The most important thing is to understand how your menstrual cycle works. Timing the intercourse close to ovulation when the woman is the most fertile, is the key to successful conception. A normal menstrual cycle usually lasts 22 to 35 days, and it has far more infertile days than fertile days. Moreover, the fertile period also has its ‘peak’, which maximizes your chances of getting pregnant.
Also, ovulation can be predicted using various methods. Those are usually charts and tests for monitoring your basal body temperature and cycle. Changes in your cervical mucus could tell you a lot about where you are in your cycle.

What you eat is very important for the fertility and successful conception. You should take a lot of vitamins, especially Vitamin B6 and Folic Acid, which can be found in leafy green vegetables, nuts and whole grains, and which are responsible for regulation of reproductive hormones.
Vitamin C found mostly in citrus fruits, plays a role in boosting the immune system and it’s important, especially for men’s fertility.
Food rich in Vitamin E helps the reproductive glands in their production of key sex hormones important for conception.
You should take a lot of foods high in calcium, iron, zinc and food that contains high level of antioxidants, such as green tea. Also, don’t forget to take plenty of water, at least eight cups, because being well hydrated is the key for maintaining healthy organism.
Seafood should be on your menu as well, because of high level of omega fatty acids, important fertility boosters, but you should keep it to the minimum. Avoid eating too much fish if you conceived successfully, especially albacore tuna, because of high level s of mercury that could cause birth defects.
Also, don’t eat too much refined sugar and flour that can be found in sweets and junk foods.

You can use various supplements rich in minerals and vitamins necessary for successful conception, if your diet doesn’t contain any.

Being overweight and also underweight could be a serious obstacle for you to get pregnant. Maintaining healthy and balanced diet should be supported with moderate exercises. They will regulate your weight and strengthen your body. Being overweight can affect your ovulation, because body could be ‘fooled’ with imbalanced production of reproductive hormones due to excessive fat. Fertility yoga could be of great help as the best exercise.

You should avoid smoking, drinking and drug abuse when you’re trying to conceive. All of these could affect your chances of getting pregnant.

Keep stress to minimum. Try various relaxation and meditation techniques that might help you find your peace of mind, especially if you’re trying to conceive few months without success. Learn how to breathe properly. Some breathing techniques could help you relax and relieve stress.

Consult the specialist, especially if you haven’t succeeded to conceive after 6 months of unprotected sex. There might be some other reason behind, such as underlying disease, such as cyst or hormone imbalance that could cause infertile or sub-fertility. Specialist will know how to treat it and how to increase your chances of getting pregnant.

Following is a list of alternative therapies that are often applied when treating female infertility:

• Acupuncture
• Acupressure: is derived from acupuncture since it uses the same pressure points (acupuncture points); acupressure is a technique whereby the body is pressed or massaged at a specific acupressure points. This technique is also used to control symptoms such as pain or nausea during first trimester.
• Chinese medicine
• Chinese medicine sexual technique – often accompanied by acupuncture and herbal therapy
• Herbs that boost fertility (for example chasteberry, falso unicorn root)
• Changes in nutrition
• Avoiding alcohol
• Avoiding caffeine: as little as one cup of coffee in the morning can decrease your chances of conception for as much as 50%
• Increasing doses of vitamin C
• Increasing doses of vitamin B6
• Increasing doses of iron
• Including multivitamin into diet
• Including multimineral into diet
• Mind and body exercise
• Specific yoga postures for boosting fertility accompanied with proper breathing
• Maintaining healthy body mass index (in case of being overweight/obese losing weight, or in case of being underweight gaining weight): U-curve is typical, which means that women who are slightly overweight/underweight drastically decrease their chances of conception (maintain body index between  18 and 24)
• Including moderate exercise into daily regime and avoiding strenuous workout for prolonged period of time (include walking, swimming, dancing, but avoid heavy lifting and strenuous exercise that your body is not used to)
• Avoiding specific medications such as antihistamines and decongestants
• Avoid increased consumption of soy products
• Stop smoking

One of the first prerequisites for successful conception is having a regular sex. Increasing libido is thus the primary goal. Few supplements such as Maca root powder could be of great help. Maca Root (Lepidium Meyenii) contains significant amounts of amino acids, complex carbohydrates, Vitamins B1, B2, C, E and minerals including calcium, phosphorous, magnesium, zinc and iron. Maca is used traditionally to increase libido in both men and women, also increasing sperm count and mobility in men, and improving menstrual irregularities and hormonal imbalance in women. Maca differs from other supplements because it stimulates the glands in the body to produce the hormones according to the individuals’ unique requirements, rather than introducing hormones from outside.
There are other herbal based supplements that could help increasing your libido, such as Dong Quai or wild jam, but you should consult qualified herbal specialist before taking any of them.

Vitamins and minerals play very important role in conception process, so they should be included in regular diet as a food or in a form of additional supplements.

Vitamin B is one of the most essential supplements for fertility. Vitamin B6 and B12 are particularly important for fertility and hormonal function. This vitamin needs to be replenished all the time, as it’s water soluble, leaving the body with urination. Foods rich in Vitamin B are turkey, liver, tuna, chili peppers, lentils, bananas, potatoes, oats, barley, wheat bran, avocado, salmon, Brazil nuts. In addition, brewer’s yeast is good source of B vitamins. Other meats, dairy products and eggs are high in vitamin B12, which is essential for the production of genetic material in conjunction with Folic Acid.

Folic Acid or Folate is also a member of the Vitamin B family, very important for the fertility. Human body cannot store Folic Acid, so it must be replenished regularly. It can be deficient in people with Celiac disease and Crohn’s disease. Also, alcohol use, the contraceptive pills and other drugs can cause Folic Acid to be excreted out of the body. Folic acid is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeast’s.

Vitamin A is an antioxidant essential at conception for the developing embryo. There has been some controversy that high doses of this Vitamin may be harmful to baby development, so smaller amounts of this Vitamin are recommended. Food rich in Vitamin A include carrots, tomatoes, cabbage, spinach and broccoli.

Vitamin C is also an antioxidant, helpful to sperm production and healthy ovulation. Food sources include blackcurrants, red peppers, guavas and citrus fruits such as oranges and grapefruits, strawberries, kiwi, broccoli and Brussel sprouts.

Vitamin E is important as an antioxidant. Low levels of Vitamin E could cause subfertility in men and women. This vitamin is found in wheat germ cereal, dark green leafy vegetables, nuts, sunflower seeds, brown rice, milk, eggs, meat, soya beans and sweet potatoes.

Zinc is an essential component of genetic material and plays an important role in the fertility of women, and especially men, affecting sperm count. Zinc is also vital to healthy cell division, which makes it essential at conception. Zinc occurs naturally in oats, rye, pumpkin seeds, almonds and peas.

Selenium is important antioxidant protecting the body from free radicals. It is especially important for healthy sperm production. However, it should be consumed in small amounts, otherwise it could cause toxicity. It could be found in corn, wheat, rice, Brazil nuts and walnuts, soybeans, animal products such as beef, egg and dairy. Tuna is also important source of selenium.

Iron is important for the production of red blood cells and oxygen transport. Low iron levels can be a factor in subfertility. Great sources of iron are liver, spinach, beans, kale, and broccoli.

Essential Fatty Acids (EFA’s) are, as their name says, essential for healthy hormone production. These acids are crucial for the development of the baby brain, eyes and central nervous system. Great source of EFA’s are fish oils.

L-arginine and L-carnitine are two amino acids essential to healthy sperm production. They are found in dairy products, meat, poultry, walnuts, peanuts, chocolate, seafood and fish, wheat germ and flour.

Detoxification diets are not only advisable before IVF but also between the cycles. Detoxification diet includes elimination of coffee, alcohol, medications, smoking and avoiding smoky atmospheres.

Studies show both smoking and alcohol consumption result in lower pregnancy rates and they not only represent hazard to woman’s health, but also expose woman to a greater risk of miscarriage. Coffee and caffeine products have been shown to affect fertility, and as little as one cup in the morning reduces woman’s chances of conceiving for as much as 50%. Fertility specialist also suggest to avoid chocolate, sugary foods, salty snacks, processed foods, tea, cola and all fizzy drinks.

Some clinics suggest when preparing for IVF, woman should reduce salt and potassium from her diet. This is because diet high in salt and potassium prevents hyperstimulation.

Woman should consume a well balanced diet, high in healthy proteins, wholegrains, veggies and fruits, and she should drink at least 8 glasses of water. She should also include prenatal supplements or consume diet that will enable her following vitamins and minerals:

• Folic acid to help prevent fetus defects
• Vitamin C and E: they help enrich the fluid which surrounds and nourishes woman’s eggs and to help her repair quickly after the egg retrieval, enabling readiness to receive the incoming embryos.
• Mineral zinc is essential mineral for hormone production,
• Magnesium and vitamin A are vital for egg production.
• Selenium and magnesium are both important because they improve fertilization rates
• Iron and Co-enzyme Q10 are important because they both enrich the womb lining.
• Healthy essential fatty acids are vitally important because they help balancing hormones and support ovarian health, and are found in fish, olive oil, flaxseed oil, nuts …

It is essential to eat foods rich in zinc, and every approximately every meal should contain at least 10% of recommended daily allowance (11 mg for adult males and 8 mg for females ; 11 mg during pregnancy and 12 during lactation). Bellow you will find a list of foods rich in zinc.

Oysters

Also called aphrodisiac are the most potent source of this ‘pregnancy mineral’. 100 grams of oysters contain more 25 milligrams of zinc, which is twice as much you need per day. Oysters, especially non-cultivated, are besides zinc, a great source of selenium, and both zinc and selenium are often low in the modern nutrition. Oysters are also a rich source of protein, carbohydrates and lipids, and are one of the top choices in low-cholesterol diets. As little as four medium size oysters supply the recommended daily allowance of iron, copper, iodine, magnesium, calcium, zinc, manganese and phosphorus. Oysters also tend to be excellent real food sources of Vitamin D. They are considered the healthiest when eaten raw on the half shell, but since raw foods oysters may carry bacteria, persons with chronic liver disease, impaired immune systems or cancer should avoid eating raw oysters.

Shellfish

Shellfish is right behind oysters – 100 grams of shellfish contains as much as 20 milligrams of zinc which is still more than recommended daily allowance. Most shellfish is naturally low in total and saturated fat, and only moderate in cholesterol content, which means that most shellfish can still fit into a heart healthy diet. Generally shellfish is a great source of omega 3 acids, minerals and proteins.

Brewer’s yeast

If you are vegan, or if you simply aren’t a fan of oysters and shellfish, then your choice for zinc rich food should be brewer’s yeast or/and wheat germ. They both contain 17 milligrams of zinc per 100 grams.

When Brewer’s yeast is used as a dietary supplement, it can provide the body with a number of essential vitamins and minerals including zinc and vitamin B. However, if you plan to include brewer’s yeast into your diet, start small, because it may cause gases or at least problems with digestion. Also avoid this supplement if you have candidiasis, gout, or high blood levels of uric acid. Brewer’s yeast might help you if you have diabetes, hypoglycemia, high cholesterol, eczema, nervousness, fatigue, and constipation, but you should definitely consult with your health provider and not experiment on your own.

Wheat bran, all bran cereal and some other enriched cereals are a great source of mineral zinc. Pine nuts, pecan nuts and cashew nuts contain more than 6 milligrams of zinc per 100 grams. Among cheeses, parmesan cheese is the zinc king, containing as much as 5 milligrams of zinc in 100 grams of parmesan.

Zinc rich foods include beef, lamb, pork, crabmeat, turkey, chicken, lobster, clams and salmon, but if you are a vegetarian you should pay special attention to consuming enough dairy products such as milk, yogurt and cheese. Brown rice should also be your choice, and don’t forget about whole wheat bread, wholegrain cereals, beans and potato. One of the top vegan zinc foods are also pumpkin seeds, since they offer one of the most concentrated non-meat food sources of zinc.