Importance of nutrition & 8 nutrients affect on women's reproductive health



Do you know the importance of nutrition in female reproductive health? 

Nutrition not only affects the general health of a woman, but also directly affects reproductive health.  The balance of hormones can be affected by factors from food.

I. The importance of nutrition in female reproductive health 

The importance of nutrition in female reproductive health

A balanced diet will help women have an ideal weight and better fertility. / ph: pexels

For women, nutrition can help increase the quality of eggs, stimulate ovulation, increase the ability of eggs to nest, maintain levels of female sex hormones, avoid the risk of miscarriage.

 A balanced diet will help women with the ideal BMI of 19-24 have better fertility because the hormone estrogen is produced from the ovaries and fat cells.  This hormone directly affects the ovulation process.  If women are too thin, the production of estrogen is deprived, and too fat women produce too much of this hormone.  The deficiency or excess of hormones affects reproductive health.  In addition, many other nutrients also affect the hormonal balance and improve the quality of the eggs.  So what nutrients have an effect on women's reproductive health? 

II. 8 nutrients affect on women's reproductive health

1. Zinc

 In women, zinc has the effect of promoting ovulation and fertility, supporting the production of sex hormones.  Zinc is found in many foods: oysters, oysters, beef, sheep, chicken, lean pigs, milk, eggs, fish, shrimp, crab ... in which the most are oysters.

2. Magnesium

Women who have a magnesium deficiency in their body have difficulty conceiving.  Because magnesium plays an important role in activating the production of reproductive hormones.  If you want to get more magnesium, you can choose to eat pineapples, bananas every day, and whole grains. 

3. Folic acid

In the list of "what to eat to easily conceive" indispensable foods containing folic acid.  During the period before attempting to become pregnant, the wife needs to consume 400 micrograms of folic acid per day.  Regular supplementation of this micronutrient before 3 months of conception will ensure the healthy development of the baby's nervous system, avoid spina bifida and incipient pregnancy.

Food sources of folic acid: Citrus fruits, whole grains and green leafy vegetables such as spinach, cauliflower, lettuce, lettuce ... 

4. Omega 3 fatty acids

Play an important role in stimulating hormones in the body.  Omega-3 fatty acids help to eliminate fibroids as well as prevent uterine cancer.  Studies have shown that omega 3 fats promote ovulation.  DHA from fatty fish can increase progesterone - one of the most important hormones a woman needs to maintain the health of her fetus after conception.  Omega-3 fatty acids help better blood circulation.  Essential fatty acids such as palmitoleic, linoleic, oleic and palmitic help reduce vaginal dryness.  Moreover, fatty acids from plants also reduce cramps and abdominal pain when it comes to menstruation.

 To increase fertility, you should make sure to include about 1,000-2,000 mg of omega 3 fatty acids in your diet.  Not only that, when supplementing with the necessary amount of omega 3 before pregnancy will help the baby grow well both during and after pregnancy.

 Omega-3 fatty acids include 3 forms: DHA (docosahexaenoic acid), ALA (alpha-linolenic acid) and EPA (eicosapentaenoic acid).  They are found in the following foods: Cold water fish (wild salmon, sardines, herring ...);  vegetable oils (soybean oil, canola oil, sunflower, olive oil ..., walnuts, almonds, peanuts ...; soy products (tofu, soy milk) ...

5. Protein 

A diet with enough protein will help improve egg quality.  Egg whites, poultry, fish and legumes are all high-quality protein sources you should add to your family's daily diet.  

6. Vitamin E

 As one of the most important vitamins for the functioning of the body, vitamin E also plays an important role in the reproduction process.  A diet poor in vitamin E can lead to infertility, and it is also a key ingredient in improving cell health and function.  Vitamin E is also the essential compound found in eggs.  In addition to protecting cell membranes against the damaging effects of free radicals, vitamin E also acts as an effective antioxidant that improves immune function.  In addition, vitamin E also contributes to improving sexual ability, helping the ovule (egg) develop better.

Foods rich in vitamin E: Sprouts of whole grains, raw sprouts, some vegetables, in oily seeds such as sesame oil, peanuts, soybeans, sunflower seeds, avocados ...

7. Vitamin C

One of the most common vitamins involved in fertility is vitamin C. Vitamin C's role in enhancing the synthesis of the hormone progesterone (a sex hormone that helps maintain pregnancy).  Progesterone helps to regulate the menstrual cycle, strengthen the uterine wall, and relieve stress and anxiety.  Progestone is often indicated for cases of difficulty conceiving or keeping pregnancy.  Natural sources of vitamin C that are good for the body include citrus fruits, broccoli, and green bell peppers.

8. Group B vitamins

To help prevent symptoms of pregnancy, before conception women need to consume about 10mg vitamin B6 per day.

 Vitamin B6 is found in foods such as almonds, sunflower seeds and in familiar tropical fruits such as oranges and strawberries, bananas ... 

Other group B vitamins have also been shown to increase progesterone content, and to have a normal effect on the menstrual cycle.  Food sources of B vitamins are cereals, beans, meat, fish ...

Importance of nutrition & 8 nutrients affect on women\'s reproductive health

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