Many myths that developed in the community that certain
vitamins can increase fertility. For example, couples are encouraged to eat
plenty of sprouts because they contain vitamin E is good for fertility.
Opinion was only half right. Although vitamin E is needed
for fertility, vitamins are not the only one you need. You need a combination
of a number of other vitamins and minerals to maintain fertility. Consuming
excessive nutrients consumed some but less than other elements at the expense
of fertility (and health) you. In any event, your diet with balanced nutrition
should be maintained. Here are seven nutrients that when consumed in a balanced
way will increase your fertility:
Vitamin E is essential for male and female reproductive
systems. For women, vitamin E keep the endocrine system and the production of
hormones that good. For men, vitamin E supports the production of sperm and sex
hormones and to prevent damage to sperm DNA.
A study shows that extensive damage to sperm DNA can lead
to infertility. DNA damage was mainly caused by free radicals. Vitamin E as an
antioxidant may prevent damage to sperm DNA.
The recommended intake of vitamin E was 400 UI per day.
The main sources of vitamin E are sprouts, soybeans, liver, and dark green
vegetables.
Vitamin C is important for both men and women. For women,
vitamin C is beneficial hormonal balance, improved fertility, strengthen the
immune system, and helps the absorption of iron. For men, vitamin C prevent
clumping of sperm and increase sperm mobility.
The main sources of vitamin C are fruits such as guava,
soursop, papaya, oranges, mangoes, strawberries and vegetables such as peppers
and spinach. Daily intake of vitamin C is 750-1000 mg recommended.
Although too much vitamin C is not dangerous because this
vitamin is water soluble so if excessive will discharged through urine, excess
vitamin C can lower the pH of the body that are less favorable to sperm and
eggs.
There are two types of vitamin B is beneficial increase
fertility, one for men and one for women. Vitamin B12 can add to and improve
the quality of sperm, while vitamin B6 may increase a woman's fertility. Other
types of B vitamins such as folic acid is also important for the process of
unification of sperm and ovum (conception).
Intake of vitamins B6 and B12 are recommended is 1.3 and
2.4 micrograms per day. Sources of vitamin B6 include carrots, eggs, chicken,
fish, bananas, broccoli and brown rice. While sources of vitamin B12 are liver,
milk and fish.
4. Iron
Iron is essential for the transport of blood and oxygen
throughout the body. Women need to balance the process of ovulation. A study
showed that 40% of members of the group of women who have ovulation problems
became infertile after adding iron consumption.
The recommended iron intake for men and women
respectively is 8 mg and 18 mg per day. Iron is best obtained from natural
sources such as kale, spinach, liver and meat.
Studies conducted university Padua, Italy, showed that
selenium deficiency can cause infertility in men. Like vitamin E, selenium acts
as an antioxidant to prevent oxidation of sperm cells.
The main sources of selenium are red meat, liver and
seafood. The recommended daily intake for adult men is 70 micrograms.
Zinc or zinc is a mineral that is essential for
fertility. This mineral is found in more than 200 enzymes and proteins and is
important for men to help maintain the function of the sexual organs and sperm
production. Zinc deficiency causes a decrease in testosterone, testicular
shrinkage and a reduction in the production of healthy sperm.
Shells containing zinc than most other foods. But beware
those of you who live in and around Jakarta because Jakarta bay mussels from
polluted many suspected heavy metals such as lead and cadmium. Instead of
getting healthier, you can actually become sick from it. Zinc is also found in
liver, beef, crab, mutton, eggs and chicken. The recommended zinc intake is 15
micrograms per day.
To prepare for pregnancy, you need to reserve enough
calcium. Calcium also improves your body's pH, which is beneficial for sperm
and eggs that have been fertilized and a number of other benefits. The best
sources of calcium are milk fresh, green vegetables and meat. A glass of fresh
milk contains about 800 mg of calcium.
Calcium in food is more easily absorbed by the body.
However, calcium supplements provide a more practical alternative. Women who
want to increase their fertility should consume 1000 mg of calcium a day.
Sumber:majalahkesehatan
