Mediterranean Diet: The Fertility Diet?

We often hear that we are what we eat, right? In fact, our eating habits affect our bodies and contribute positively or negatively to our health and quality of life.

It’s no different when it comes to fertility! There is a list of foods that are most recommended for those trying to conceive¹. Yam, for example, because it is rich in estrogen, is known as a natural ovulation inducer, in addition to offering many other health benefits for women.

The combination of vitamins is essential to provide our body with the best conditions not only to get a positive pregnancy test, but also to maintain a pregnancy and have a healthy baby.

Thinking about the importance of maintaining a healthy diet, have you ever heard of the Mediterranean Diet? It has become the darling of the moment due to the foods it is based on and the many benefits it can offer. If you’ve never heard of it or if you still have some questions, let’s find out a little more about this famous diet throughout this article!

Origin of the diet

The Mediterranean diet originated in the region of Europe bathed by the Mediterranean Sea—that’s where its name comes from! Despite that, it was actually developed by an American physiologist named Ancel Keys, who, along with his team, noticed that in countries like the Netherlands, Italy, and Greece, people had fewer cardiovascular diseases despite consuming foods high in fat².

Since then, this diet has been regarded as a model of healthy eating because it is made up of natural foods, rich in fiber, vitamins, and antioxidant nutrients that are very beneficial to the body.

Evidence of success

The Mediterranean diet has been studied as a diet that provides the nutrients necessary to increase fertility and, consequently, the chances of pregnancy³.

The reproductive system benefits greatly thanks to this diet’s composition of nutrient-rich foods, such as fish and seafood (rich in omega 3), olive oil and vegetable oils (which help control cholesterol), whole grains (high in fiber), and an abundance of fruits, vegetables, and greens—and, much to many people’s delight, red wine (which is a natural antioxidant).

Some studies show that following a diet based on these Mediterranean patterns can positively impact conception chances.

Results from some research seem positive even for women trying to conceive through in vitro fertilization. Speaking in numbers, there is a possibility of a 40% increase in chances of achieving a pregnancy.

The impacts of healthy eating are no secret to anyone. A balanced diet helps with weight loss, prevents heart disease, helps control blood pressure, and on top of all that, supports fertility.

So how about adopting a Mediterranean lifestyle, using foods and nutrients to your advantage, and increasing your chances of conception? To do this, include a more balanced and diverse diet in your routine, which will provide the nutrients and vitamins necessary to keep your body healthy and prepare it for pregnancy.

Tips for Planning Your Menu

Of course, each person should follow a menu that takes into account their preferences, tastes, and the availability of certain foods in their region. Following the Mediterranean diet to the letter may not always be so easy, but some tips can help you assemble your meals to get as close as possible to the Mediterranean diet. Some of them are:

• Choose whole grains Foods such as bread, rice, pasta, and flour form the basis of the Mediterranean diet, but preference should be given to whole grain versions. These foods are higher in fiber and, besides helping the digestive system work and preventing problems like constipation, they also affect the amount of sugar the body absorbs.
• Include legumes Beans, chickpeas, soybeans, lentils, and flaxseed should be part of the Mediterranean diet, as they are important for metabolism and for strengthening muscles. They are rich in plant proteins and carbohydrates and can be a good addition when building a nutritious menu.
• Eat fruits, vegetables, and greens Fruits, vegetables, and greens are also a staple of the diet, as they help you feel full and are sources of protein while supplying important vitamins and minerals to the body. Prefer seasonal foods, as they’re fresher. This group is important because it is high in fiber, vitamin A, vitamin C, and essential minerals like potassium.
• Include milk and dairy products This food group should be part of your diet because it provides calcium, some proteins, and vitamins like B2 and A. In addition to milk, you can also consume its derivatives, such as yogurt, cheese, and other dairy products. However, preference should be given to low-fat products like skimmed milk and natural yogurt.
• Favor fish and seafood We know that fish and seafood are rich in omega 3. But in addition, they also have proteins and healthy fats, which help both with circulation and reducing cholesterol. They are also important sources of B-complex vitamins, iron, zinc, and copper. Fish is preferable since it’s a lean meat.
• Choose olive oil and vegetable oils Olive oil is one of the main elements of the diet, as it contains good fats that help control cholesterol and prevent heart disease. In addition to olive oil, you can also use other vegetable oils, such as avocado or flaxseed oil.

Foods to Avoid

After seeing the basis of eating on the Mediterranean diet, let’s look at some foods you should avoid when building a menu based on this famous diet:

• Red meat Red meat isn’t forbidden, but it should be consumed in moderation, as it contains saturated fat that can increase the risk of certain chronic diseases, such as diabetes and hypertension. When using red meat, it’s best to remove all its fat.
• Processed and ultra-processed foods Many of these foods are already known for their high content of fat, sugar, and salt, as well as many preservatives, artificial additives, and saturated fats. For this reason, they should be avoided. Ideally, avoid consuming anything that is already ready-made. This group also includes sweets, which contain high amounts of sugar. Therefore, the best choice is to avoid them whenever possible, substituting with fruit.

  

  As we’ve seen, the benefits of the Mediterranean diet are many. And if combined with physical activity, they can be even greater. So, if you’re in the process of trying to conceive, taking care of your health can be an important step. And in this regard, the Mediterranean diet can be a great ally in making your dream come true!