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How a Healthy Diet Can Improve Your Chances of Conceiving

By Dr. Jesús Alberto Félix Atondo

The relationship between nutrition and fertility is a topic of growing interest among those attempting to conceive. Diet plays a fundamental role in the reproductive health of both men and women, and adopting healthy eating habits can positively influence the likelihood of conception.


Nutrition and Female Fertility

A balanced diet rich in nutrients is essential for maintaining women’s reproductive health. Certain nutrients, such as folic acid, iron, and B vitamins, are especially critical for fertility. These are found in foods such as legumes, leafy greens, eggs, and citrus fruits. Additionally, antioxidants found in fruits and vegetables can help protect eggs from oxidative damage, thereby improving egg quality. Maintaining a healthy weight is also crucial for fertility, as both excess weight and being underweight can negatively affect the menstrual cycle and ovulation.


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Nutrition and Male Fertility

Sperm quality can also be influenced by diet. Nutrients such as omega-3 fatty acids, vitamin D, zinc, and selenium are important for maintaining sperm health and motility. These nutrients are found in foods such as fatty fish, dairy products, nuts, and shellfish. Additionally, it is important to limit the intake of processed foods and saturated fats, as they can negatively affect sperm quality.


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Foods to Avoid or Limit

Certain foods and habits can have a negative impact on fertility and should be avoided or limited. Excessive consumption of alcohol, caffeine, and tobacco can affect the quality of both eggs and sperm, as well as the embryo implantation process. It is recommended to reduce or eliminate these elements from the diet to improve the chances of conception.


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Lifestyle and Fertility

In addition to diet, other aspects of lifestyle can also influence fertility. Chronic stress can affect hormonal balance and ovulation in women, as well as sperm production in men. Regular exercise and adequate sleep are also important for maintaining a healthy reproductive system. It is essential to find a balance between work, rest, and leisure to optimize the chances of conception.


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Dr. Jesús Alberto Félix Atondo

Gynecology, Obstetrics and Biology of Human Reproduction Surgeon at the Autonomous University of Guadalajara, specialist Biologist of Human Reproduction by the Mexican Institute of Infertility.

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