Pregnancy and Fertility Nutrition Tips - Nutrients that Boost Your Fertility

Individual nutrients and their beneficial effects onboth male and female fertility are welldocumented, with scientific evidence showingthey can be very effective in re-balancehormones, regulating menstrual cycles,improving the quality of the sperm and offeringprotection against the free radical damagederived from toxins within the diet and as wellas the environment.
The most importantnutrients are: Folic Acid is an essential nutrient as along withvitamin B12 it works to ensure the baby's geneticcodes are intact.
It is also important for thedivision of cells within the body and is vital in bothconception and pregnancy, as this is a time ofrapid cell multiplication.
Folic acid has also beenproven to help prevent Spina bifida in a baby.
Leafy greens, brewers yeast, black eye peas &whole grain cereals are good sources of folic acid.
Zinc is an essential component of geneticmaterial and a deficiency in this importantmineral can cause chromosome changes ineither you or our partner, leading to reducedfertility and an increased risk of miscarriage.
It isalso required for the reproductive hormonesoestrogen and progesterone.
Zinc is also found inhigh concentrations in the sperm where it isneeded to make the outer layer and tail of thesperm and is, therefore, essential for the healthof your partner's sperm and, subsequently, yourbaby.
Good sources of zinc include meat, fish,oysters, nuts, eggs and leafy greens.
Selenium has anti oxidant qualities which help toprotect against the effects of free radicals withinthe body that can cause chromosomal damage.
It is also needed to maximise sperm formationand is required for testosterone production.
Brazil nuts, sesame seeds, tuna, cabbage andwhole grains are good sources of selenium.
B complex - The B vitamins help to create newblood cells for the growing baby and are also keyfor brain development and cell division as well asthe development of the nervous system, withvitamin B12 and vitamin B6 having specificimportant actions The B vitamins can be found inmany nuts, seeds and whole grains as well asyeast extract.
Essential Fatty Acids These essential fats includethe omega 3(fish oils) and omega 6 (seeds & oils),both of which have important roles to playespecially in reproductive and immune health.
They are also crucial for healthy hormonefunctioning.
Essential fatty acids break down inthe body to produce prostaglandins which healthysemen is rich in.
They also help to promote goodlevels of healthy, mobile sperm.
EFA's areessential for the correct structural developmentand functioning of the brain and the retina of theeye.
Vitamin E has powerful anti oxidant qualities andit is this antioxidant activity that helps to makesperm more fertile.
Vitamin E can be found innuts, seeds, oily fish, avocado, beans and sweetpotatoes.
Vitamin C is another nutrient with anti oxidantqualities and is essential in a male's diet as it canhelp to prevent against agglutination of sperm(clumping together) and therefore aids inincreasing fertility.
It's anti oxidant nature alsohelps to enhance sperm quality and protectsperm & the DNA within it from damage.
Greenvegetables, peppers, kiwi fruit, tomatoes, citrusfruits and berries all contain this vital vitamin.
Vitamin A There is a lot of confusion regardingthe use of vitamin A.
It comes in two formsretinol (from animals) and beta carotene (fromvegetables).
It is the retinol form of vitamin Awhich causes concern regarding foetal safety;however the beta carotene form does not carryany risks before or during pregnancy.
Vitamin Ahas powerful antioxidant qualities, helps toprotect against cell mutation and is required forhealthy eyes.
Beta carotene containing foodsinclude carrots, sweet potatoes, apricots,tomatoes, squash and watercress.
L-Arginine & L- Carnitine are two amino acidsrequired for the normal production andfunctioning of sperm, aiding sperm quantity,quality and motility.
Deficiencies in L-arginine arelinked to immature sperm development.
Gerad Kite runs Kite Clinic, London's premier acupuncture clinic for pregnancy and fertility [http://www.
kiteclinic.
co.
uk/acupuncture-pregnancy-fertility.
php?n=3&s=0].
This article was written by Lisa Smith, Kite Clinic's nutritional therapist.
Lisa holds a diploma in Optimum Nutritional Therapy as well as Advanced Optimum Nutrition Theory.
She has also completed an Advanced Course in Kinesiology and is a member of the British Association for Nutritional Therapy.