Over the years there has been a steady decline in women’s fertility in Pakistan and many women actively look for remedies to help them become more fertile and increase their chances of conception. The current fertility rate for Pakistan in 2022 is 3.300 births per woman, a 1.87% decline from 2021. This means that one in every five couples in Pakistan is unable to have a child (Source: Oladoc). As more and more people seek help, we’re here to ask our onboard dietitian Fareeha Jay if nutrition actually plays a vital role in increasing chances of becoming more fertile and eventually conceiving.
“There are many factors that may affect fertility. Nutrition is only one aspect of it”, explains Fareeha Jay
We must remember that we cannot just rely on nutrition alone and cannot blame nutrition as there can be many other factors which might be at play. However, nutrition can play a great part in making you more fertile and optimising the chances of conception. A healthy well-balanced diet will help support overall health which would also support your reproductive health. Today we’re going to share with you some foods that may improve fertility:
1) Whole Grains
Whole grain foods such as brown bread, brown atta roti, brown rice, and brown pasta are high in fibre. They are slower released in the blood, causing lower insulin levels. Having low insulin levels are essential for women who are trying to conceive. Wholemeal also has folate and zinc that play a role in the quality of an egg.
2) Plant-Based Protein
Try incorporating plant-based protein into your diet. Include lentils, beans, chickpeas, nuts, seeds, and soya in your diet. These foods may reduce the risks of infertility.
3) Green Vegetables
Green vegetables are a source of folate which is one of the most important nutrients for fertility. Women trying to conceive should be taking folic acid supplements but it’s important to include a folate-rich diet as well. Try including, spinach, lettuce, cabbage, broccoli, and spring onions.
4) Fish
Oily fish such as mackerel, sardines, and pilchards help promote fertility. If the availability of this specific fish is a problem, then there can be two other options. You can have omega 3 supplements. Make sure the supplements contain DHA and EPA (fatty acids). Another alternative to fish can also be chia seeds, flax seeds, and walnuts. They have ALA (fatty acids) and the body has to then convert it into EPA and DHA. This conversion is not so efficient. However, if other choices are limited then make sure you are including them in your diet.
The information in this article was provided by Fareeha Jay. She is a Registered Dietician based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;
Instagram: https://www.instagram.com/dietitian_fareehajay/
Twitter: https://twitter.com/FareehaJay
Youtube: https://www.youtube.com/channel/UCSXc-Vg8wc2SdY8Jh7TK45A
