Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
7 days diet plan for improving fertility and boosting reproductive health
Why a fertility meal plan matter
- The maturation of eggs and sperm typically takes around 90 to 120 days. Even 2-3 months before what you had eaten it will affect you right now. What you eat is really matter for your reproductive health.
- We need to ensure that our reproductive health depends on types of nutrients like zinc, selenium, folate, and omega 3s and antioxidant to produce healthy sperm and eggs.
- Hormone like (Estrogens, Progesterone and Testosterone) need to produce on right amounts to keep your reproductive health healthy and progressive for long time.
- A balance meal support women to regulate their menstrual cycle and ovulation and support male to optimize testosterone and sperm
- Support weight and metabolism both overweight and underweight condition can exploit the fertility hormones and fertility meal plan stabilize blood sugar and insulin level to prevent Infertility from PCOS.
How Diet impacts fertility
- Sex hormone like estrogen, progesterone,and testosterone are built from healthy nutrients and healthy fats rich foods like soyabeans, seeds, nuts and fatty fish which are the building block for sex hormone.
- Eggs and sperm require rich in antioxidants food like berries, amla, jamun, sweet potato, pumpkins, walnuts and almonds. Which is helpful to protect DNA and cell membrane that keep embryo healthy.
- Women need to build and reserve of iron, vitamin D, calcium and folate for further fertility and men need zinc and selenium for healthy sperm development.
- Deficiencies of healthy fats and vitamins leads to poor quality of eggs and sperm. Which can become further chances of infertility in women and men also.
Essential nutrients for reproductive health
There are many nutrients that is building blocks of our reproductive health.
For women
- Folate Benefits – DNA synthesis and support ovulation.
Sources – Lentils (moong Dal, Toor dal and chana dal), beans, orange and beans. - Iron Benefits – Egg maturation and prevents anaemia.
Sources – spinach, pumpkin seeds and lentils. - Calcium Benefits – support embryo implantation.
Sources – Milk, sesame seeds and almonds. - Vitamin D Benefits – Supports ovarian function.
Sources – salmon, sunlight, milk and mushrooms - Omega-3 fatty acids Benefits – Reduce inflammation and regulate ovulation.
Sources – Mustard seeds, chia seeds and paneer.
For men
- Zinc Benefits – boosts testosterone and sperm count.
Sources – pumpkin seeds and chickpeas. - Selenium Benefits – Protects sperms DNA
Sources – Ragi, jowar and soyabeans. - Vitamin E Benefits – improves sperm motility.
Sources – Almonds, sunflower and seeds.
Key nutrients to include in your Fertility Diet
Proteins sources for Hormonal Balance
Hormones like insulin, FSH and LH are made from essential amino acids which is protein based. Without protein our body struggle to produce fertility hormone and increase the chances of poor sperm and eggs counts.
Sources:
Beans, lentils, tofu, paneer, fish, Greek yogurt, pumpkin seeds, chia flax, sunflower, hemp seeds, almonds and so on.
Healthy fats for Hormone production
Fats are also another building and supportive elements for fertility. Sex hormones are made from cholesterol and fatty acids. Fatty acid like omega 3s improves egg quality and cervical mucus, it also reduces inflammation in uterus while menstrual cycle.
Essential fats for hormone production
- Omega 3
- MUFA
- Stearic acid
- Palmitic acid
Antioxidants for egg & sperm health
- Vitamin c
- Vitamin E
- Selenium
- Zinc
- Glutathione
- Lycopene
Vitamins & minerals for Conception
For women
- Folate
- Vitamin D
- Iron
- Calcium
- B6
- B12
For men
- Zinc
- Selenium
- Vitamin C
- Vitamin E
- CoQ10
7 days Fertility meal plan
Day 1
- Breakfast – Moong dal chilla and 1 boiled egg.
- Lunch – Chickpeas curry with brown rice
- Dinner – Grilled salmon with rice or pulkas add some lemon for vitamin c.
Day 2
- Breakfast – 2 Boiled eggs, bread with added paneer.
- Lunch – lentil soups with some salad like cucumber and carrot
- Dinner – Vegetable and moong dal khichdi or grilled tuna fish
Day 3
- Breakfast – Vegetable poha with buttermilk
- Lunch – Rajma curry with brown rice with onion salad.
- Dinner – Palak paneer with whole wheat chapatis.
Day 4
- Breakfast – idle sambar and banana shake.
- Lunch – soyabean curry with roti and curd with cucumber carrot salad.
- Dinner – Dal tadka with roti with onion salad.
Day 5
- Breakfast – Ragi dosa with coconut chutney.
- Lunch – aloo paratha with cucumber raita.
- Dinner – vegetable soup and chickpea chaat.
Day 6
- Breakfast – sprouted lentil like (moong Dal, chana and chickpea) chaat with butter milk.
- Lunch – Masoor dal curry with regular rice.
- Dinner – salmon tikka or grilled tuna fish.
Day 7
- Breakfast – Moong dal dosa with tomato chutney and coconut water.
- Lunch – Mix veg sabzi with roti and cucumber curd salad.
- Dinner – matter panner and roti.
Foods to Avoid when trying to conceive
- Excess caffeine – we usually take 3 cups of tea or coffe which contain 320 mg/day which can delay the conception and increase the risk of miscarriage risk.
- Alcohol – it contains harmful toxins that can disturb hormonal cycle. It can also affect the quality of eggs in women that it will turn the bigger risk in early miscarriage.
- Refined carbs – Product which is made by maida and white rice which increase the blood sugar level and affect the hormones, and it worsen the PCOS and Irregular cycles.
- Processed food & Sugary drinks – processed food contains unhealthy fats and preservatives which slows down the metabolism and increase the risk of blood sugar, insulin level and lower the quality of sperm and eggs.
Lifestyle Tips to support Your fertility meal plan
Your diet is only one piece of fertility puzzle. Hydration, exercise and stress management also has essential role in hormone balance and reproductive health and increase the chances of conception.
Hydration
We all know how water is important for our health, and it play also crucial role in our reproductive health. sperm is seminal fluid which is made by water and its quality depend on how much water we are drinking and cervical mucus in ovaries is also made of water which help the sperm to reach and fuse with egg. Water increases the blood of reproductive organ which is essential for fertility.
Exercise and stress management
While reproduction it requires proper blood flow so sperm can reach to eggs easily. Exercise increases the blood flow and mange stress which can disturb the menstrual cycles.
Conclusion
So, if you read the blog properly you will find how good diet meal improve overall health of your reproductive health and increase the fertility chances. You can follow the fertility boosting diet to increase the level of nutrients to keep your reproductive health for procreation.
If you are struggling with reproductive health issue like poor sperm and egg quality and want to improve to improve it. So, this diet plan will improve your overall reproductive health.
Yes, men do have problem in sperm quality if the sperm is thin then their will most chances of miscarriage. So, men need to follow a good fertility diet.
Processed food, junk food, sugary drinks, refined carbs and high mercury rich fish.
2- 3 litre of water daily is good for fertility health.
It depends on your reproductive health, but you need to follow the 2 – 5 months for better result.
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