Healthy Diet for a Fertility

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• 519.650.0011

• info_at_onefertilitykw.com

• A Nutritional Guide to Boost Reproductive Health

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• The Foundation of Fertility

• A well-balanced diet is the cornerstone of
  optimal reproductive health.
• Essential nutrients are important for hormonal
  balance, fostering superior egg and sperm
  quality.
• By providing the building blocks for life, a
  nutritious diet significantly enhances the
  chances of conception and a healthy pregnancy.

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• Essential Nutrients for Fertility

Nutrient Food Sources Benefits
Antioxidants Berries, dark leafy greens, nuts, seeds Shield your reproductive cells from oxidative damage, safeguarding genetic integrity and reducing the risk of birth defects.
Omega-3 Fatty Acids Fatty fish, flaxseeds, chia seeds, walnuts Optimize egg quality, enhance sperm motility, and promote hormonal balance, creating a fertile environment for conception.
Folic Acid Leafy green vegetables, fortified cereals, legumes Lay the foundation for a healthy neural tube in developing embryos, reducing the risk of birth defects like spina bifida.
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• Essential Nutrients for Fertility

Nutrient Food Sources Benefits
Iron Red meat, poultry, beans, fortified cereals Prevent anemia, which can impair fertility in both men and women, by ensuring adequate oxygen delivery to reproductive organs.
Zinc Oysters, red meat, poultry, beans, nuts, seeds Support hormone production, enhance sperm health, and bolster immune function, creating a robust reproductive system.
Vitamin D Fatty fish, fortified dairy products, egg yolks, sunlight exposure Optimize hormone production and improve egg quality, paving the way for successful conception.
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• Dietary Detours to Avoid

• Excessive Caffeine Intake High caffeine
  consumption can disrupt hormonal balance.
• Excessive Alcohol Consumption Alcohol can
  interfere with ovulation and sperm quality.
• Restrictive Dieting Drastic calorie restrictions
  can disrupt menstrual cycles and ovulation,
  compromising fertility.
• Unhealthy Fats Consuming too much saturated and
  trans fats can negatively impact hormone levels
  and overall health.
• Excessive Sugar Intake High sugar intake can
  lead to weight gain and insulin resistance, which
  can affect fertility.

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• Vegetarian Fertility A Plant-Powered Approach

• A well-planned vegetarian diet can support
  fertility, but careful attention to nutrient
  intake is essential. Here are some plant-based
  alternatives to animal-based sources of
  nutrients

Nutrient Animal-Based Sources Plant-Based Alternatives
Protein Meat, poultry, eggs, dairy Lentils, beans, tofu, tempeh, nuts, seeds, whole grains
Iron Red meat, poultry, fish Lentils, spinach, fortified cereals, tofu
Calcium Dairy products Dairy alternatives (soy, almond, oat milk), leafy greens, tofu, fortified plant-based milk
Vitamin B12 Meat, poultry, eggs, dairy Fortified cereals, nutritional yeast, supplements
Omega-3 Fatty Acids Fatty fish Flaxseeds, chia seeds, walnuts, algae oil supplements
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• Contact us

• ONE Fertility Kitchener Waterloo
• 4271 King St East, Suite 200Kitchener, ON N2P 2X7

• Timing
• Monday-Friday 7 am-3 pmSaturday-Sunday 8 am-12
  pm

• 519.650.0011

• info_at_onefertilitykw.com

• https//www.onefertilitykitchenerwaterloo.com/

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• Thank you