Who hasn’t decided to go on a diet to lose weight, right? The quest for the perfect body makes many people search for the ideal diet to help achieve that dream weight. Nowadays, there is a wide variety of diets. However, some are known not just for potential weight loss, but also for the variety of nutrients in the foods that make them up. Just like everything we eat affects our bodies, the same goes for fertility! The amount of nutrients we consume daily will increase or decrease our chances of conception, and that’s why paying attention to the diet we follow is an important step for those trying to get pregnant. A nutrient-poor diet, besides causing weight problems, can also make it harder for you to conceive, since the body is a perfect orchestra that needs to be in harmony for all its functions to work properly. Speaking of diets rich in nutrients, the Mediterranean diet is one of the most well known. It originated in Europe, in the region near the Mediterranean Sea (that’s where the name comes from!). It is considered one of the healthiest eating patterns in the world. But do you know why? 
Well, to begin with, you need to know what the Mediterranean diet is. It is characterized by its abundance of fresh and natural foods, minimally processed. In addition, there is a high intake of olive oil, which is one of the main fat sources. Dairy products, that is, foods that contain milk, should be consumed in moderation, as should red meat. Nuts and seeds are also part of this diet. And, of course, a good wine goes well with all of that, provided it is consumed in moderation. Because it is a diet that was born near the sea, fish consumption is high, and the combination of all these foods provides the necessary nutrients for maintaining our bodies, preserving basic functions and also reproductive functions. In the Mediterranean diet, there is no room for fried foods and processed products, with salads and fresh foods predominating.
Benefits of the Mediterranean Diet
The benefits of this diet are studied worldwide. Because of all the nutrients involved, the life expectancy of residents in countries where the Mediterranean diet is common is high, and for this reason it has become a choice in other regions as well. For the heart, the Mediterranean diet brings very positive results. Due to the higher consumption of fresh foods and reduced intake of trans fats and ultra-processed foods, LDL – the good cholesterol – levels are very high, while HDL – the bad cholesterol – levels are kept low. In this way, cardiovascular diseases are prevented since all the essential nutrients for good heart function are being consumed. For fertility, the Mediterranean diet helps due to its combination of little animal protein with plenty of plant protein, as well as fiber intake. A 2010 study indicates that the Mediterranean diet is associated with high conception rates even in women of advanced age. There are also studies indicating higher success rates in women undergoing fertility treatment who follow this diet. A 2018 study showed positive results for women who stuck to the Mediterranean diet for six months before undergoing fertility treatment. They had a significant increase in pregnancy chances when compared to women who did not follow this diet.
Main nutrients in the diet
- Omega-3: found mainly in fish, omega-3 plays an important role in the menstrual cycle as well as in egg development.
- Vitamin D: this vitamin helps regulate progesterone and estrogen levels, enabling a regulated menstrual cycle, which also increases the chances of conception.
- Selenium: this antioxidant helps control cholesterol in the body and plays a part in follicle development.
- Zinc: an adequate intake of zinc helps in the early stages of egg development, improving cell division and thus the chances of fertilization.
- Folic acid: reduces the risk of baby malformations, as well as problems that can occur during pregnancy, such as preeclampsia and premature birth.
A diet that provides a wide variety of nutrients will have a positive impact on your body and, consequently, on your fertility. Therefore, eating foods that are healthy and rich in vitamins and nutrients is an important step toward getting that long-awaited positive result. Even if you don’t choose the Mediterranean diet, it’s recommended to choose foods that help maintain your health and also increase your chances of conception. Make good choices and good luck! Important Tip: For couples trying to conceive, ideally your diet should be rich in vitamins and minerals, though we know daily life can make this hard. That’s why it’s recommended that couples take multivitamin supplements that provide all the necessary nutrients and vitamins. Famivita has a line of products developed especially for this purpose. Learn more about them here. See also: Vitamins for Breastfeeding – Which Can I Take?
