Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance.
Food sources: Eggs, fatty fish, dairy, and cod liver oil, excersise under sunlight 20 mins per day.
Vitamin E is known to improve sperm health and motility in men. Vitamin E is also an important antioxidant to help protect sperm and egg DNA integrity.
Food sources: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.
It is necessary for sperm motilit. It is also an important antioxidant that helps to protect cells from free radical damage, protecting DNA.
Food sources: seafood and organ meats, CoQ10 supplementation
For women with luteal phase defect, Vitamin C improves hormone levels and increases fertility chance. As for men, vitamin C improves sperm quality and protect sperm from DNA damage; helping to reduce chromosomal problems.
Food sources: Abundant in plants and fruits, including red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes, and citrus fruit.
Lipoic acid is a very important antioxidant. It not only helps to protect the female reproductive organs, but also to improve sperm quality and motility..
Food sources: In small amounts, found in potatoes, spinach and red meat
Vitamin B6 helps to regulate blood sugars, alleviates Post menstrual syndrome, and relieves morning sickness. B6 also help with Luteal Phase Defect.
Food sources: Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, , garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sproutsB12:
Help improve sperm quality and production. It also boost the endometrial lining in egg fertilization, decreasing the chances of miscarriage.
Food sources: Clams, oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.
One of the best-known vitamins necessary for pregnancy is folic acid. This vitamin helps prevent spontaneous abortion, neural and heart developing problems in fetus.
Food sources: liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens.
An essencial component to produce red blodd cells. Lack of Iron results to lack ofovulation, poor quality of eggs and sperm
Food sources: Lentils, spinach, sesame seeds, kidney beans, pumpkin seeds (raw), venison, garbanzo beans, navy beans, molasses, beef.
Selenium is an antioxidant that protect the eggs and sperm from free radicals, which can cause miscarriages, chromosomal damage and birth defect. Selenium is also necessary for the creation of sperm.
Food sources: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, turkey, Brazil nuts
Zinc is a component of more than 300 different enzymes in the body to keep things working well. Lack of Zinc can cause hormon imbalance, therefore the reproductive system may not be fully functioning. Zinc is especially important for men, as it helps boost sperm levels, improve the form, function and quality of male sperm.
Food sources: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, shrimp.
Essential Fatty Acids:
Omega-3 acids help regulate hormones in the body, increase cervical mucous, promote ovulation. DHA and EPA help for the neural development of the fetus.
Food sources: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seeds.