The document discusses the impact of nutrition on fertility, highlighting how food choices can enhance egg and sperm quality and contribute to fetal development. It emphasizes the benefits of a Mediterranean diet rich in antioxidants, the importance of specific nutrients like vitamins, fats, and proteins, and advises on hydration and weight management for optimal reproductive health. Additionally, it addresses the significance of avoiding harmful foods and maintaining a healthy lifestyle to support fertility.

1. Nutrition & Infertility
•Food choices positively affect nutrition choices
•Affect egg and sperm quality
•Supply building blocks for fetal growth & development
•Mediterranean diet is thought to fuel fertility

2. Antioxidants
•Mediterranean diet is rich in antioxidants
•Antioxidants fights inflammation and neutralize free radicals
•Free radicals may damage cellular health and DNA within cell
•Bright colored fruits and vegetables are rich in antioxidants
•Beta-carotene found in deep yellow and orange produce may
prevent early miscarriage
•Watermelon & Asparagus rich in glutathione improves egg quality
•Kale is good for estrogen metabolism

3. Vitamins & Minerals
•Vitamin E & C have well documented antioxidant properties
•Help in decreasing inflammation associated with endometriosis
•Folic acid is good for pre-conception and early pregnancy
•Prevents neural tube defects or serious brain & spinal cord
abnormalities
• Zinc is important for cell division and prevents conversion of
testosterone to estrogen

4. Fats
• Take Heart healthy unsaturated fats
•All fish help to support fetal growth
•Omega-3 fatty acids must be acquired from dietary sources as it
protect the integrity of egg and sperm
•Monosaturated fats have anti-inflammatory properties and
improve regular ovulation
•Avoid trans fats as it triggers insulin resistance

5. Carbohydrates
•Simple carbohydrates are digested quickly and overproduce insulin
•High insulin inhibit ovulation
•Avoid sugar sweetened beverages
•Negative effects on women with PCOS
•Whole grains are good and promote uterine implantation

6. Protein
•Vital for the creation and repair of all body tissues
•Women with high intake of animal protein is more likely to have
ovulatory disorders
•Increase consumption of plant based proteins may amplify fertility
•Ensure that animal protein meats are grass fed
•Egg is an excellent source of choline assisting in infant brain
function

7. Soy
•Soy based products may wield estrogen mimicking properties
•Modify hormonal balance
•No affect on fertility with moderate consumption of whole,
unprocessed or fermented soy

8. Full-Fat Dairy
•Moderate amount may support female fertility
•Regular consumption of low fat dairy may increase the risk of
ovulatory infertility
•Women may benefit from one to two servings of full fat per day
•Heavy dairy consumption leads to poor sperm motility in men

9. Fluids
•Appropriate hydration is must for developing follicles &
transporting hormones
•Avoid caffeine and alcohol as they act as diuretics
•Caffeine can cross placenta, so intake should be under 200 mg per
day
•No more than 2 -3 alcoholic drink per week

10. Weight status
•Maintaining healthy weight is necessary
•Excess energy is stored in adipose tissue and negatively affects sex
hormone secretion
•BMI can majorly affect sperm quantity
•Too much or too little body fat leads to irregular menstrual cycles

11. Food Allergies and Intolerances
•Avoid allergic or sensitive foods
•Ingestion of offending foods will cause inflammatory response
hindering fertility

12. Take Home Message

13. Fats
•Replace saturated fats with mono-saturated for women
•Replace saturated fats with polyunsaturated fats for men
•Portion size is to be taken care of

14. Protein
•More plant based protein
•Minimal processed proteins

15. Vitamin D
•Optimising Vitamin D for those who are trying to conceive
especially in winters
•10mcg supplement for everyone between October to March
•Year round supplements for vulnerable group

16. Iron
•Encourage non-haem iron
• Optimising absorption by ensuring a source of vitamin C with
meal
•Avoid tea, coffee, wine with meals
•Calcium supplement in between meals

17. Zinc & Folate
•Plenty of fruits and vegetables, esp leafy varieties
•Adequate amount of Iodine from birth to child’s second birthday
•Deficient or excessive intake of Iodine linked to decrease semen
parametres
•Adequate iodine stores in women should be there, due to its role In
egg maturation

18. Weight
•Healthy BMI to decrease fertility
•Discuss the obesity subject with sensitivity, without bias or
judgement

19. Advanced Glycation end-
products (AGEs)
•Reduce intake of AGEs for both sexes
•Avoid grilled, barbequed, fried, toasted
•Use acidic marinade
•Avoid highly processed foods