Mediterranean diet: Nutritional benefits of the Mediterranean diet are well known. It’s good for the brain and heart and keeps the metabolism healthy. Studies show that can lower risk of cancer and may even extend your lifespan.
And now another benefit is added to the list. You can improve fertility and pregnancy outcomes to the Mediterranean diet benefits.
This diet is good for any health condition and lowers inflammation in the body. Researchers say that women can improve chance of conception by adding Mediterranean diet on their routine. Some say that it even benefits sperm health.
The diet for fertility has nothing to do with counting calories or removing entire food groups. You can even adapt it to include foods that may be important for you culturally. It’s really helpful to women who are trying to become pregnant. And if they continue taking the diet, it may help even them before, during and after pregnancy too.
Know the Mediterranean diet
Mediterranean diet is more of an eating style or pattern. It does not exclude animal products but emphasizes on plants. It includes nourishing fats like olive oil and omega-3 fatty acids, minimally processed ingredients, and foods high in polyphenols (chemicals found in plants with health benefits).
Fatty fish like salmon, walnuts, chia seeds, and flax are rich in Omega-3. Fatty acids are anti-inflammatory and are also associated with improved fertility. Fruits and vegetables get their vibrant colors from polyphenols – blueberries, oranges, spinach and purple cabbage are rich in polyphenols.
Studies find polyphenols lowers inflammation, reduces oxidative stress, and balances hormones —all factors important for fertility.
Boosts fertility for both partners
Studies on fertility and nutrition often focus on inflammation because of its close tie to reproductive health. Sperm and egg cells are particularly vulnerable to damage from inflammation and oxidative stress, so anything that cools things down could support fertility.
Chronic inflammation in the body can stem from a range of causes but diet is a major culprit. Diets high in saturated fat, refined sugars and red meat while low in fruits, vegetables and fiber are all linked to menstrual irregularities and infertility.
Following the Mediterranean diet for fertility has been shown to increase the chances of conception, improve sperm health, and even improve outcomes for assisted reproductive technology (ART).
It’s naturally high in foods that lower inflammation and keeps foods that may cause problems to a minimum—making diet a non-intrusive way to enhance fertility.
Lowers gestational diabetes and preeclampsia risk
Gestational diabetes and preeclampsia (high blood pressure during pregnancy), can be serious and scary for the mother and baby if not controlled.
According to a study of 7500 pregnant women, Mediterranean diet reduced the risk of developing preeclampsia by 28%. The risk reduced more for women over 35.
Another study found women who followed a Mediterranean diet reduced preeclampsia risk by 20%. Black women who are more vulnerable to preeclampsia, saw 26% reduced risk.
What to eat on Mediterranean diet
You can include Mediterranean diet during pregnancy or even otherwise from the below listed items:
• Fiber-rich grains like quinoa, oats and brown rice
• Fruits and vegetables
• Nuts and seeds
• Legumes and beans
• Lean proteins like fish and poultry
• Healthy fats like olive oil, avocado and nuts
• Herbs like oregano, basil, thyme, rosemary
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for a qualified medical opinion. Take the methods, and claims mentioned in this article as suggestions only; DNP India does not confirm or refute them. Consult a doctor before implementing any such suggestions/ treatment/medicine/diet.
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