Women who regularly consume plant-based, low fat, high fiber (greater than 25 grams per day) appear to have lower levels of estrogen and therefore are more likely to have irregular periods than omnivores. This isn't to say a diet with a protein component from all animal sources is any better either. A recent study from Havard School of Public Health found that women who ate foods containing higher amounts of trans fats, animal proteins and carbohydrates, among other dietary factors, were more likely to have an ovulatory disorder. One of their specific dietary recommendations was to replace some of the beef, pork or chicken you eat with vegetable protein like beans and nuts. According to this same study, when five percent of total calories eaten come from vegetable protein instead of animal, the risk of ovulatory infertility drops by more than 50 percent. In addition to trans fat being bad, very low fat diets overall (less than 20 percent of total calories) have been shown to be detrimental for female fertility too. Soy is certainly a healthful food, but intakes of soy at the 20-200g per day mark have been known to increase menstrual cycles by about a day (so to put that into perspective, four ounces of firm tofu contains 13 grams of soy protein; one soy burger about 10-12 grams; and one cup of soy milk contains roughly 10 grams). Perhaps more well known is that caffeine intake is something to watch out for too. Not only do can higher intakes of caffeine be harmful for baby, studies have shown that intake over 300-500mg of caffeine per day (about three coffees or more) have decreased chances of conceiving by about 27 percent or found that conception was half as likely when compared to women who consumed little coffee. Similar to high levels of intense physical activity, alcohol may influence fertility by decreasing hormone levels and disrupting normal monthly cycles. Not all studies involving alcohol have shown alcohol affecting fertility, however there are two in particular which have shown a 39 percent lower risk of conception in women consuming five drinks weekly, and a 66 percent reduced chance for conception for women consuming greater than ten drinks per week. Interestingly enough, alcohol doesn't affect male fertility. To eat well to fuel fertility, eat a diet rich in whole grains, fruits and vegetables, lean proteins and low fat dairy, omega-3 rich fish and eggs, and don't forget a multivitamin with at least 400 micrograms of folic acid daily.
There isn't as much research on male fertility with respect to diet, but we do know some dietary compounds can be protective. In particular for males, zinc and antioxidant nutrients appear to be important. Intakes of zinc less than 5mg per day (less than half what an adult male needs daily) have been associated with decreased hormone and semen levels. Zinc is very important for both fetal and adult growth. The best sources of zinc are seafood, meat, seeds, and cooked dried beans, peas and lentils. It's easy enough to get through diet too. A two and a half ounce piece of beef provides more than half the daily need. Sperm have also been shown to benefit from antioxidants like selenium, vitamins C and E and beta-carotene. Selenium rich food sources include plant foods like rice, wheat and Brazil nuts. Vitamin C rich sources include fruits, vegetables, cereals, beef, poultry, and fish. Best places to score vitamin E would be almonds, wheat germ, and safflower, corn, and soybean oils. And to get your daily dose of beta-carotene think colours, specifically dark orange coloured foods and leafy greens, like sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangoes, collards, spinach, and kale.
Weight plays a very large role in fuelling fertility. It's believed that weight issues cause about 12 percent of infertility. Being either over or underweight can impact infertility for both men an women. In fact, weight loss through calorie restriction and increased physical activity is the recommended initial treatment for infertility. Too much weight loss or a low body weight can be detrimental though. In normal weight women, weight loss exceeding ten to fifteen percent of usual weight decreases estrogen, and can result in irregular or absent menstrual cycles. Similar to women, extreme weight loss in men decreases fertility as well. When both man and women are overweight this can spell double trouble for increasing their chances of getting pregnant.
As seen in The Telegram June 3, 2013
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