आहार का प्रभाव प्रजनन स्वास्थ्य पर
Author : Dr. PD GUPTA
Former Director Grade Scientist, Centre for Cellular and Molecular Biology, Hyderabad, India
www.daylifenews.in
Our diets have profound effects on our overall health and well-being. Broadly speeking, our diets must contain essential nutrients such as protein, carbs, fats, vitamins, minerals, and water but some ultraprocessed foods contain harmful food ingredients, such as, artificial colours, monosodium glutamate (MSG), high-fructose corn syrup, brominated and hydrogenated vegetable oils, potassium bromate, and sodium nitrite, some of them are used as food preservatives; such foods should be avoided ( joshi et al 2025 ultraprocessed food)
Primarily, Food is required for satisfying hunger however food choices are influenced by many factors such as, culture, psychology, advertising, convenience, nutrition, and social influence[DG1] / (Enriquez, J. P., & Archila-Godinez, J. C. (2021). Social and cultural influences on food choices: A review. Critical Reviews in Food Science and Nutrition, 62(13), 3698–3704. https://doi.org/10.1080/10408398.2020.1870434
The key determinants include:
Biological Factors
Hunger is the key driver for eating but what we choose to eat is not determined solely by physiological or nutritional needs. Food choice factors also vary according to age. Some of the other factors that influence food choice include:
· Biological determinants such as hunger, appetite, and taste
Economic determinants such as cost, income, availability
Physical determinants such as access, education, skills (e.g. cooking) and time
Social determinants such as culture, family, peers and meal patterns
Psychological determinants such as mood, stress and guilt
Attitudes, beliefs and knowledge about food
Special physiological conditions such as which day of the menstrual cycle, pregnancy, etc.
“Food as medicine” is a healthcare strategy that uses food to help prevent, manage, and treat even chronic diseases. However, Food is not a substitute for conventional medicine, which remains essential for many illnesses that diet alone can’t cure, nevertheless, each system in our body is made to perform different functions and according to their performance they require different type of the food ingredients to support the system better than others. For example female reproductive system required contain antioxidants and nutrients that enhance ovulation While no diet can fix medical issues such as infertility.
Relation Between Diet and Fertility
Understanding the connection between diet and fertility is crucial for individuals and couples wanting to enhance their chances of successful conception. Choices of diet play an important role in keeping our reproductive system healthy. Some food ingredients are common for both male and female such as folate In women, folate is essential for the early stages of pregnancy, as it supports the development of the neural tube in the growing foetus. For men, folate contributes to sperm health, aiding in formation of DNA. Omega-3 fatty acids, abundant in fatty fish, walnuts, and flaxseeds, play a crucial role in maintaining hormonal balance. Hormones, such as estrogen and progesterone, are integral to the menstrual cycle and overall reproductive health. Including omega-3 rich foods in the diet supports the body’s ability to regulate these hormones, promoting a healthy environment for conception. Antioxidants, found in colourful fruits and vegetables, act as defenders against oxidative stress—a factor that can negatively impact the health of eggs and sperm. By neutralizing free radicals, antioxidants contribute to the overall well-being of reproductive cells. This protection enhances the quality of both eggs and sperm, increasing the likelihood of successful fertilization and a healthy pregnancy.
Importance of Water/ in Fertility
Hydration plays a vital role in maintaining overall health; however, its significance increases to fertility. When it comes to reproductive health, staying adequately hydrated ensures that the body functions optimally, creating an environment conducive to conception. Water is a fundamental component of bodily fluids, including reproductive fluids. Proper hydration helps in the production of cervical mucus, a fluid that plays a crucial role in supporting sperm on their journey to meet the egg. Additionally, water is essential for the health of the uterine lining, where the fertilized egg implants and begins to grow. Insufficient water intake can lead to dehydration, potentially affecting these reproductive processes.
Choice of beverages
Choice of beverages also impacts fertility; herbal and green teas are fertility-friendly choice. These choices contribute to overall hydration without negatively impacting fertility, aligning with the principles of diet and fertility support. Whereas it is better to limit the consumption of caffeinated beverages, as excessive caffeine intake has been associated with fertility challenges. Soda, energy drinks, and sugary beverages should also be avoided due to their potential negative impact on hormonal balance. Moderate caffeine consumption is generally considered safe, excessive intake can interfere with fertility. Caffeine may disrupt hormonal balance and affect the delicate processes required for successful conception.
Similarly, moderate alcohol consumption might not significantly impact fertility, excessive drinking can have adverse effects. Alcohol can disrupt hormonal balance and affect sperm and egg development.
Diet that Helps When it comes to boosting fertility, the foods you choose can make a significant impact. Let’s delve into three key categories that play a vital role in supporting reproductive health.
Effective diet planning is a powerful tool in supporting reproductive health. Balanced and nutrient-rich meals provide the body with the necessary building blocks for reproductive health. When planning meals for fertility, aim for a balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Include a variety of colourful fruits and vegetables, lean proteins, whole grains, and healthy fats in each meal. A mix of vegetables and fruits of different colours provides phytonutrients. This diversity not only provides a spectrum of nutrients but also adds visual appeal to the meals. Incorporate sources of lean protein, such as poultry, fish, beans, and legumes, to support reproductive tissues and hormone production.
Foods to Avoid for fertility
When it comes to fertility, being mindful of certain reproductive system-friendly foods is just as important as incorporating fertility-boosting ones. Let’s delve into the specifics of limiting or avoiding certain substances that might affect your chances of conception. High sugar and processed food intake can have a negative impact on fertility. These foods often lead to rapid spikes and crashes in blood sugar levels, which can disrupt hormonal balance. Additionally, processed foods may contain additives and preservatives that could potentially affect reproductive health.
To support fertility, focus on whole, unprocessed foods. Choose natural sources of sweetness, such as fruits, and minimize your intake of sugary snacks and desserts. Reading food labels and opting for fresh, whole foods will not only benefit your fertility but also contribute to overall well-being.
While there is no one-size-fits-all solution, incorporating these dietary changes and staying consistent in your approach can contribute positively to fertility journey.
DNA found in organelles called mitochondria (mtDNA) is inherited exclusively from the mother, owing to by sperm can respond to environmental conditions and influence the traits (phenotypes) of offspring, including whether or not they develop metabolic disorders(2–5). Tomar et al. (6) find that, in both mice and humans, specific mitochondrial RNAs in sperm act as sensors of paternal diet and mechanisms that include the elimination of mtDNA from sperm before fertilization(1) . However, various types of RNA carried mitochondrial quality. This potentially regulates offspring metabolism
The best path to robust fertility is maintaining a healthy weight and eating a balanced diet. But you may be Conceiving a baby can take time — only 30% of couples get pregnant in the first month of trying. One in four couples may still be trying after a year.
foods Best for fertility able to give your fertility a boost by including these foods:
Walnuts
Walnuts are an easy-to-eat food that boosts ovulation and keeps sperm healthy. They are rich in omega-3 fatty acids, which increase your likelihood of conceiving The best path to robust fertility is maintaining a healthy weight and eating a balanced diet. But you may be Conceiving a baby can take time — only 30% of couples get pregnant in the first month of trying. One in four couples may still be trying after a year.
foods Best for fertility able to give your fertility a boost by including these foods:
Walnuts
Walnuts are an easy-to-eat food that boosts ovulation and keeps sperm healthy. They are rich in omega-3 fatty acids, which increase your likelihood of conceiving. Walnuts also contain vitamin E, an antioxidant that helps increase sperm count and motility (movement).
One study focusing specifically on walnuts and male fertility found eating just one handful (about 42 grams) of walnuts daily for three months produced healthier sperm. Semen samples of participants who ate walnuts yielded a higher concentration of active sperm than previous samples.
Tomatoes
Tomatoes are a good source of vitamins A and C. But they also contain lycopene, the phytochemical that gives many red fruits and vegetables their color. Lycopene is known to improve sperm count and movement.
To get the most lycopene from your tomatoes, cook them. While the heat may decrease the amount of vitamin C in tomatoes, it boosts the lycopene content — and the nutritional value. Heating tomatoes for just two minutes (to a temperature of 190.4 degrees Fahrenheit) increases the lycopene by 54%. After 25 minutes, the lycopene rises by 75%. As a bonus, your body absorbs lycopene better from cooked tomatoes than from fresh.
If you can’t eat cooked tomatoes, other forms still provide a good amount of lycopene. Choose fresh tomatoes, sundried tomatoes or tomato paste. But be aware of tomato paste’s naturally high sugar content and look for products that don’t contain added sugar.
Citrus fruits
Citrus fruits are full of vitamin C, another antioxidant shown to positively affect sperm. They are also high in polyamines — compounds critical to the reproductive process for both males and females. Walnuts also contain vitamin E, an antioxidant that helps increase sperm count and motility (movement).
One study focusing specifically on walnuts and male fertility found eating just one handful (about 42 grams) of walnuts daily for three months produced healthier sperm. Semen samples of participants who ate walnuts yielded a higher concentration of active sperm than previous samples.
Grapefruit
Lemons
Oranges
Tangerines
Full-fat dairy
There are no guidelines about how much dairy to consume if you are trying to conceive. But for females, there is evidence connecting full-fat dairy products to a lower risk of ovulatory infertility, which occurs when you can’t produce eggs or release them regularly.
Full-fat dairy is an excellent source of vitamins A, E and D. Cheeses also contain high levels of polyamines, with hard cheeses and raw milk cheeses such as Parmigiano-Reggiano, camembert and asiago having the highest amounts.
Beans and lentils
Don’t look past beans and lentils if you’re looking for fertility-boosting power. They are good sources of spermidine — a polyamine positively associated with fertility — and folate. Researchers associate higher folate levels with higher implantation rates of fertilized eggs and clinical pregnancy with assisted reproduction. In men, higher folate levels result in better sperm count and quality.
Beans and lentils also provide plant-based protein. According to research, women who get their protein from plants have a reduced risk of infertility from an ovulation issue.
Sardines and salmon
Eating seafood while trying to conceive can be tricky. The omega-3 fatty acids help with fertility, but females hoping to conceive should avoid foods high in mercury — it can reduce fertility and cause abnormal menstrual cycles.
Finding the right balance of high omega-3 fatty acids and low mercury can be challenging, but it’s worth it. Couples with both partners consuming eight or more seafood servings per cycle got pregnant in less than half the time of couples consuming less.
Sardines and salmon (canned or wild) are excellent choices. But they aren’t the only options. Other low-mercury sources of omega-3 fatty acids include:
Anchovies
Canned mackerel
Herring
Oysters
Foods to avoid while trying to get pregnant
A healthy fertility pregnant, males and females should stay away from:
Added sugar found in sugar-sweetened beverages, baked goods and ultra-processed carbs
Heavy alcohol use, diet isn’t only about the foods you add. It’s also about the things you avoid. While trying to get
defined as more than two drinks a day
High levels of caffeine, which reduces fertility in both sexes
Red and processed meat, especially those high in saturated fat.