ABC’s of a Fertility Diet: Antioxidants

You probably understand that nutrition can play a powerful role in your health, therefore effecting your fertility. But do you know how or why? There are many effects diet can play in fertility depending on your fertility issue. For instance one of the most effective natural therapies for PCOS is eating a very specific diet that helps to reduce the insulin resistance caused by this issue. So don’t underestimate the power of food when creating your fertility plan. Today we are going to look at one aspect of fertility nutrition – Antioxidants.

Why antioxidants are important for fertility

Nutrition and whole foods is important because of what they contain and provide for the body. Here is simple over view of antioxidants, one of amazing compounds found in whole foods and and one of the main reason you should eat a wide variety of fruits, vegetables, and grains:

Antioxidants

Antioxidants are compounds found in foods or produced by the body that protect the body from free radicals and the damage they can do to tissues of the body. There are hundreds of antioxidants and they all play a different role. When I first heard about antioxidants I thought they all did the same thing, but the reality is different antioxidants effect and protect different cells/organs of the body.

One of the main roles of antioxidants  is in protecting cells from free radicals. Free radicals are unstable molecules that can damage cell structures and lead to numerous illnesses. When an antioxidant encounters a free radical, it engulfs it, and creates a weaker free radical that can not do further harm. A sister antioxidant then reactivates the spent antioxidant so it is available to go on protecting. This amazing cycle is continuously happening in your body without you thinking about it.

Now you may be asking, what does this have to do with fertility? The answer is everything. All of the organs, fluids, and players in the reproductive system are made up of cells which need protecting. Health cells = healthy fertility.

The good news is cells are turning over all of the time. The antioxidant rich foods that you eat and antioxidant supplements that you consume can all have an impact on the health of your cells. One area that we want to nourish and protect is the egg. During the cycle of an egg from “storage” to ovulation there is an opportunity for the egg to be impacted by toxins or nutrients. Antioxidants can provide protection from these free radicals so the DNA is intact and you have a health egg for conception.

Antioxidants for Fertility

Vitamin E – Lab experiments have shown that vitamin E was able to extend the life of the common type of human cell.  I think this is because vitamin E helps to reduce the oxidative stress on our cells. This could have a positive effect on both egg and sperm health by protecting them from damage. Vitamin E has also been shown to prevent miscarriage in mice. Many people do supplement with vitamin E but usually only consume alpha tocopherol, there are at least three others that you should be including in your E supplementation (tocotrienols and mixed tocopherols). Foods that vitamin E is found in: cereal brans; rice bran, wheat bran, and oat bran

Lipoic Acid – Lipoic Acid is one of my favorite antioxidants because it helps to reactivate all of the other antioxidants and rejuvenates itself. It also turns bad genes “off” and boosts glutathione which is critical for liver detoxification (and helping your liver to get rid of toxins and excess hormones). Lipoic Acid can be found in spinach, potatoes, and red meats.

COQ10 – COQ10 is involved in production of ATP so a lack of this antioxidant could cause a shortage of energy to every system in the body, including the reproductive system. A study in Fertility and Sterility shared that CoQ10 helped to increase the sperm motility in semen. COQ10 is found in salmon and organ meats, but to make sure you are getting enough supplementation is recommended.

Vitamin C – Vitamin C is easily accepted into the cells to provide protection from free radicals.Vitamin C has been shown to help protect sperm from free radical damage. Humans are one of the few animals who does not produce there own vitamin C. So we must get it from our diet or supplementation. Vitamin C is found in many fruits and vegetables including red peppers, cranberries, broccoli, cabbage, tomatoes, potatoes, and citrus fruits.

Pycnogenol – Pycnogenol has anti-inflammatory properties which has been shown to help with the pain caused from ednometriososis. Pycnogenol has been shown to work even better than aspirin in preventing blood clots, and it does not have the potentially dangerous side effects  associated with aspirin such as gastrointestinal distress, prolonged bleeding, or bleeding ulcers. Pycnogenol is created from pine bark, so supplementation is recommended.

Ginkgo Biloba - Ginkgo is one of the best remedies for impotence. One of the main causes of  male impotence is atherosclerosis (clogged arteries). It may be really surprising to hear that half of the impotency cases are not caused by hormonal or psychological problems, but by clogged arteries. Here is why – in order to maintain an erection, blood flow must be clear and unabstructed. If the blood flow becomes clogged because of atherosclerosis, than blood flow will be impared. In studies with ginkgo it took up to 8 weeks for the men to first begin to see an improvement, by 6 months of therapy, 50% of the patients regained potency. The benefits are taken from ginko’s ability to increase circulation and relax the smooth muscles so the arteries are able to supply blood to the penis to dilate. The Male Performance herbal blend contains ginkgo as its first ingredient.

The Fertility Diet – Rich in Antioxidants

The Nutrient Dense Fertility Diet is naturally rich in antioxidants as it focuses on eating a wide variety of fertility superfoods, fruits, vegetables, grains, and clean meats. Making sure to eat “from the rainbow” will help to get you a variety of antioxidants and supportive compounds. A salad a day with lots of different veggies and a smoothie that includes spirulina and blueberries will take you a long way.