Warning for Women Considering Motherhood

The relationship between nutrition and fertility should not be overlooked from a reproductive health perspective. A healthy and balanced diet for both women and men helps maintain healthy reproductive cells and preserve hormonal balance.

Fertility has been the subject of numerous studies in the medical field. Environmental and genetic factors that enhance fertility are closely monitored by couples wishing to have children. Nutrition is among the important factors that influence fertility.

Noting that the relationship between nutrition and fertility plays an important role in human and reproductive health, Family Medicine Specialist Dr. İyigün Gedik from Acıbadem LifeClub Healthy Living Services states: "Healthy eating is a fundamental factor supporting fertility for both women and men. Adequate intake of vitamins, minerals and protein can increase the quality of reproductive cells (sperm and egg), maintain hormonal balance, and support the healthy functioning of reproductive organs.

A human being develops from an embryo formed by the union of an egg and sperm. For a healthy reproductive system, the quality of egg and sperm must be high. To positively affect the reproductive system, ideal weight must be maintained, exercise must become part of daily life, and a balanced diet must be developed," she said.

Obesity: Fertility's Enemy

Specialist Dr. İyigün Gedik emphasized that both men and women maintaining ideal weight through balanced and controlled nutrition is very important for reproductive health: "In men, excessive fat tissue can have a hormone-like effect, causing a decrease in testosterone levels. This negatively affects reproductive functions. Uncontrolled diabetes developing from poor eating habits can damage reproductive functions by leading to conditions such as erectile dysfunction in men.

In women of childbearing age, obesity has much more negative effects than in men. Having very low body weight will also negatively affect reproductive functions. It has been shown that reproductive functions are related to ideal body weight.

It is known that reproduction can be negatively affected in women following high-fat diets. Following a balanced and controlled nutrition regimen starting from puberty will have positive effects on reproductive health."

What Foods Should Be Consumed?

Emphasizing that nutrition strategies should be the focus when taking the first steps toward parenthood, Dietitian Zehra Elban from Acıbadem LifeClub states: "Increasing fertility, achieving ideal body weight for healthy pregnancy planning, and adopting correct eating habits are among the most important steps on this journey. Because having your body mass index in ideal ranges reduces the risk of infertility. Having your mineral and vitamin stores at the correct levels is critically important for maternal and infant health."

Dietitian Zehra Elban listed the foods that should be consumed for correct eating habits as follows:

1. Omega-3 Fatty Acids

Salmon: Supports fertility for both women and men. Its high omega-3 fatty acid and selenium content improves reproductive health.

Walnuts: Contains omega-3 and omega-6 fatty acids. Improves sperm quality in men.

2. Plant-Based Proteins

Beans and Lentils: Rich in fiber and protein. Plant-based protein sources can reduce the risk of ovulatory infertility. Additionally contain folic acid, which is important for healthy embryo development.

Quinoa: Rich in protein, zinc and folic acid. Provides nutrients necessary for pregnancy and fetal growth.

3. Foods High in Magnesium

Asparagus: Rich in folic acid, vitamin K, vitamins A, C and B. Also contains zinc and selenium, which support reproductive health.

4. Foods Containing Vitamin D and Healthy Fats

Yogurt: A source of vitamin D and calcium. These nutrients can improve ovulation. Additionally, consumption with fruits such as strawberries enriched with antioxidants multiplies its benefits.

Avocado: Contains monounsaturated fats, vitamin K, potassium and folate. These compounds help with vitamin absorption and regulating blood pressure.

5. Foods High in Antioxidant Levels

Blueberries, Artichokes, Kale and Red Cabbage: These are foods rich in antioxidants. Antioxidants neutralize free radicals and prevent cell damage, which supports overall reproductive health.