As folate helps prevent certain birth defects are encouraged women seeking to conceive to take it in supplement form.
However, men also need. University of California researchers found that, in case of failure, the percentage of sperm fell. Consumption of foods rich in folate, a natural form of folic acid, could meet their objectives besoins.Vos 600 micrograms of folate per day, the equivalent of a cup of lentils and a cup of spinach cooked.
Helpful hint: like green vegetables lose up to 40% of their folate when cooked, eat them raw as often as possible. Lean red meat, oysters, crab and other foods rich in zinc humans, the Zinc deficiency leads to a low sperm count and low motility, decreased sperm emission. In women, it can lengthen the menstrual cycle, which reduces the frequency of ovulation, possible cause of infertility. Your goals: in studies, the doses administered to men ranged from 220 to 500 mg per day. As two servings of beef accounts for only 11 mg, the supplement may be indicated. The recommended dose for non-pregnant women is 8 mg. fatty fish, flaxseed, nuts and other common foods rich in omega-3 The body uses omega-3 to produce eicosanoids, hormones that increase intake blood to the uterus, increasing the chances of conceiving and promote the development of the fetus. They also decrease the risk of the baby being born prematurely or that its weight is less than normal. Your goals: 1000 mg per day, or one serving of salmon, ¼ cup walnuts or 2 tablespoons of flaxseed . Helpful hint: The pregnant or trying to conceive should avoid eating shark, swordfish, fresh or frozen tuna, secular, marlin and orange roughly, due to their high content of mercury. Orange pepper, broccoli and other foods rich in vitamin C. In a study of 150 infertile women, administration of 750 mg of vitamin C daily increased their fertility. After six months, the rate was 25% compared to 11% for the placebo group. Moreover, their progesterone levels were also high. Your goals: to reach the goal of 750 mg, you may need to take a supplement. A cup of cooked broccoli provides 100 mg, one cup of orange juice, 124 mg. Milk, cheese, yogurt and other foods rich in vitamin D In tests conducted on male rats at the University of Wisconsin, the Administration of calcium and vitamin D has restored fertility. Other studies indicate that a few seconds before the sperm fertilizes the egg does his calcium level increases, providing the necessary energy. Finally, the results of a study conducted at Columbia University shows that calcium and vitamin D have restored menstruation in women with polycystic ovary syndrome. Your goals: Calcium: 1,000 mg for men and 1300 mg for women, the equivalent of three or four glasses of milk. Vitamin D 1000 IU per day that provide two portions of 125 g salmon and 2 cups of milk. Coffee, colas and other foods or drinks high in caffeine one theory is that caffeine alters hormone levels and therefore disrupts ovulation. It is true that constricts blood vessels and slows the flow of blood to the uterus, which could interfere with the implantation of the egg. In addition, it raises the risk of insulin resistance, a condition that can interfere with ovulation. On the other hand, the Organization of Teratology, a group that studies the effect of various substances on fetal development, concluded that consumption of less than three cups of coffee a day (300 mg of caffeine) n ‘ influenced probably not on the fertility of women. For men, it’s a different story. According to Brazilian researchers, caffeine seems to delude motility and velocity of sperm. Nutritional Supplements Vitamin C: This vitamin increases the fertility rates. DOSE: 750 mg per day. Folic acid: as soon as they decide to conceive, couples should take a folic acid supplement. DOSE: 600 mcg daily for men and women. Calcium and vitamin D: Avoid calcium derived from oyster shells or bone meal, which contain lead, harmful the fetus. DOSE: 1300 mg of calcium per day for women. Warning: calcium supplements increase the incidence of prostate cancer; men should refrain from taking it. Vitamin D 1000 IU of vitamin D per day for men and women. Omega-3 H in the form of fish oil capsules or liquid flaxseed oil. To prevent rancidity, take a product that contains vitamin E. DOSE: 1 g per day. Zinc: Long-term use of a zinc supplement requires that we take, in addition, 1 or 2 mg copper per day to avoid becoming deficient. DOSE: doctors recommend men to take in the short term, 100 mg daily and in the medium term, 50 mg. In the long term, do not take more than 40 mg per day without consulting your doctor.