Diet guide: 9 best foods that improve sperm quality, boost reproductive health, regulate hormones
Reproductive health is not only about hormones — healthy hormones come from genetics, diet, and nourishment at the cellular level. For long-term reproductive health it is vital to ensure you have a balanced, nutrient-dense diet, keep yourself adequately hydrated, and avoid processed foods.
Best diet to boost reproductive health Whether you need it for conception or just to improve your hormonal health and reproductive fitness, what you eat matters! Nutrition, the fundamental factor in our daily lives, also has a direct effect on the hormonal regulation, egg and sperm quality, menstruation and fertility outcome, says Dr Aanya Khurana, reproductive health specialist and founder of Mantra Glo clinic, Vasant Kunj, Delhi. Here are 9 of the most foods that will help boost your reproductive health (Images: Pexels)
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Health benefits of Green Leafy Vegetables (Spinach, Kale and Swiss Chard) Leafy greens provide folate, iron and calcium that play essential roles in ovarian function, hormone regulation, and maintaining a normal menstrual cycle. For this reason, folate is imperative to women who are trying to conceive, as it prevents neural tube defects during early pregnancy.
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Avocado benefits Avocados are an excellent source of healthy monounsaturated fats, vitamin E, and potassium that can enhance egg quality and promote regular ovulation. Explains Dr Khurana, “Both men and women require good fats for hormone production and cellular development."
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Benefits of walnuts Walnuts are another excellent source of omega-3 fatty acids, important for male sperm quality and motility, and reducing female reproductive tract inflammation. Just a handful a day can have an impact.
Benefits of Berries (Blueberries, Strawberries, Raspberries) in daily diet Packed with antioxidants, these colourful fruits protect sperm and egg cells from free radical damage and increase healthy blood flow to the genital organs. Try for a pint of fresh berries per day.
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Health benefits of eggs Eggs are high in choline, vitamin D, and protein and provide nutrients necessary for the health of the ovaries, hormone balance, and the development of a fetus. Adding one egg per day to your diet provides a fertility-friendly kick.
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Benefits of pumpkin seeds in daily diet Pumpkin seeds are rich in zinc which is needed for testosterone production and sperm production in men and magnesium which can help ease PMS and is necessary for hormone balance in women.
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Fatty Fish (Salmon, Sardines, Mackerel) in daily diet Fish that are high in omega-3s encourage healthy blood flow to the reproductive organs, stabilize hormonal cycles, and fight inflammation. For maximum reproductive benefit, Dr Khurana recommends eating fatty fish (like salmon, sardines, or anchovies) 2–3 times a week.
Health benefits of Greek Yoghurt Greek yoghurt is your go-to to for calcium together with probiotics and b12 which are essential for hormonal balance and can help regulate your menstruation phase, as well as help with cervical mucus and gut health (which is everything to your hormone balance).
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Health benefits of Dark Chocolate With 70 percent cacao or higher, dark chocolate provides arginine and flavonoids that improve blood flow and libido. This takes the form of a small square to help you maintain your sexual health every day while also tackling that sweet tooth. (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
