One of the factors that influence a woman’s fertility is the percentage of body fat. Too little body fat can cause the cessation of menstruation so fertility will also decrease.
If so, do women have to eat lots of fatty foods to increase their fertility? What foods should pregnant women consume? Here is the full review.
Effect of fat percentage of fertility
A woman’s body has two main reproductive hormones, one of which is estrogen. Estrogen functions in the maturation of the female reproductive organs, especially for breast development, pubic hair growth, and the menstrual cycle.
Most of the estrogen produced by the ovary, which is a pair of glands in the reproductive organs that also produce eggs. In addition to the ovaries, this hormone is also produced by fat cells and adrenal glands found in the kidneys.
The number of estrogen changes throughout the menstrual cycle. The production of the hormone estrogen reaches its peak during the middle of the cycle, then decreases during menstruation. This hormone production will stop completely when you experience menopause.
Fatty foods do not directly increase fertility. However, fat is the raw material for forming estrogen. If you are deficient in fat, your body cannot produce enough estrogen needed in the normal menstrual cycle.
A low amount of estrogen can reduce the frequency of menstruation, even stop it altogether. Estrogen deficiency can also trigger menopause-like symptoms, such as:
- Hot flashes
- Sleep disturbance
- Decreased sexual desire
- Vagina dries
- Sudden mood changes (mood swing)
Estrogen deficiency also inhibits ovulation, which is the process of releasing eggs from the ovaries. If ovulation does not occur, sperm cannot fertilize an egg. As a result, fertility rates decline and pregnancy will be more difficult.
Fatty foods that help increase fertility
Eating fatty foods Provides benefits for fertility. Adequate fat intake supports ovulation so that fertilization can occur. This is why you need to get fat intake to experience pregnancy.
However, you still have to look at the type of fat consumed. Types of fat that can help fertility are unsaturated fats, including omega-3 fatty acids.
Unsaturated fats are healthy fats that can reduce cholesterol, relieve inflammation, and are good for heart health. Fatty foods of this type can also increase estrogen production so that it is beneficial for fertility.
Here are some fat-rich foods to increase fertility:
- Salmon, tuna, herring, mackerel, and anchovies.
- Avocados, both fresh and in the form of oil.
- Walnuts, pistachios, pecans, and almonds.
- Olives and oils.
- Canola oil, corn oil, and soybean oil.
- Pumpkin seeds, sunflower seeds and flax seeds.
- Eggs and chicken meat.
- Dark chocolate.
Fatty foods that need to be avoided
On the other hand, there are also types of fat that can inhibit your fertility, namely saturated fat and trans fat. Both are widely available in processed food products, junk food, several types of margarine, and high-sugar food products.
This bad fatty food has the opposite effect. A high-fat diet can trigger insulin resistance, which is a decrease in the body’s response to the insulin hormone that regulates blood sugar.
The insulin resistance, then causes various metabolic disorders, including inhibiting ovulation. The impact is ovulation does not occur, neither does menstruation, fertilization, and pregnancy.
Fatty foods can indeed increase fertility, but the fat in question is unsaturated fat that makes the body healthy. Limit consumption of saturated fats because it hurts fertility.
In addition to fat, it also complements your daily intake with carbohydrates, protein, fiber, and vitamins and minerals. Make sure everything is on the daily menu because your body needs a variety of nutrients to support pregnancy.
If you are in doubt about the right food composition for your fertility, please consult with your doctor or nutritionist.
Can Pregnant Women Eat Fatty Foods?
Pregnant women must maintain their diet as well as possible so that their health and fetal health remain optimal. However, the cravings during pregnancy may make you want to eat a lot of food, one of which is fatty foods like meat, fish, pizza, and so on. So, can you eat fatty foods while pregnant? The following explanation.
What are the consequences of consuming fatty foods while pregnant?
Pregnant women must consume a variety of healthy foods such as vegetables, fruits, whole grains, protein, and foods containing fatty acids to support the development of the fetus. What about fatty foods, does this mean it’s not good for consumption while pregnant?
Eating fatty foods during pregnancy is okay. Because the benefits of fat for health are very many, one of which is for the preparation of childbirth and breastfeeding.
However, this does not mean you can be free to eat fatty foods while pregnant? Yes. A study revealed that eating fatty foods while pregnant can inhibit a baby’s brain development.
Fat intake that is too high from food can reduce levels of serotonin in infants. Serotonin is a natural chemical in the brain that regulates mood. If the level of serotonin is low, the baby will be prone to experience anxiety and depression when he grows up.
The more portions of fatty food during pregnancy, the higher the calories. This can cause the fetus’s metabolic process to be disrupted. In the end, the baby’s weight at birth is lower risk than normal weight.
List of good fatty foods consumed during pregnancy
Although pregnant women are still encouraged to eat fatty foods, you still have to choose the type of fat that is good for health. Instead, choose foods that contain unsaturated fats that are rich in EPA and DHA, two types of omega-3s that are beneficial for physical health and infant intelligence.
Examples of food sources of unsaturated fats include avocados, salmon, almonds, and corn oil. It should be noted that everything excessive is not good, so it still limits the amount of unsaturated fat intake to keep it safe for your health.
Eating a quarter to half an avocado a day is enough to meet the needs of fat during pregnancy. By choosing the right type of healthy fat, fetal brain development will be more optimal. It is also useful for preventing mood swings during pregnancy.