Healthy Diet is always important for all people in any age and even more important for a couple trying to conceive. Most of the couple can be conceive naturally without changing their diet at all, but for some couples it may require some determination and affords, especially if you have try to conceive after a few months without success. Nutrients deficiency or intake of wrong kinds of nutrient may be the causes, because bearing a baby requires a lots of nutrients and co operation of the all the reproductive organs as well as your brain and glands.
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Most people view nutrients are something good for our body. In fact there are 2 types of nutrients, some are good, some are so so and some are very bad for our body, specially for women trying to conceive.
A. Macro-nutrients
1. Carbohydrate
carbohydrate is also known as sugar, it provide us with the largest percentage of energy between 40 to 55% of total calories. It can be classified into 2 types
a) Simple sugar
It is made up with monosaccharides (single sugar) such as glucose, frutose and disaccharides ( 2 single sugars connected together)such as sucrcrose, lastose and maltose.
b) Complex sugar
It is made up with polysacchirades ( many simple sugars connected together) such as starches and modified starches, and non starch polysaccharides (fiber).
The difference between complex sugar and simple sugar is the long chain of sugar and how it effect the sugar levels in the bloodstream after intake. Remember, all of them provide us with energy through liver carbohydrate metabolism.
2. Protein
Protein is also known as polypeptides, they are are organic compounds made of amino acids and can be found in meat, beans, milk, eggs or any source of food which provides our body the raw materials to build its own protein. Since our body can not store protein, we require to take them regularly. Researchers found that intake of plant base protein is more healthy than animal base protein, because it helps to prevent high blood pressure, reduce cholesterol, heart diseases and strokes, if taking together with complex carbohydrate.
3. Fat
Fat is generally included triester of glycerol and fatty acids. and can be souble or insolable under room temperature. Because of mis understanding, we most view fat is bad for our body while we continuously includes them in our diet. In fact, besides serving as energy stores for the body, it helps to maintain our body temperature, and promote healthy cell function as well as enhancing healthy skin and hair. There are 4 kinds of fat and some of them good to our body.
a) The good fat
i) Mono unsaturated fat
Mono saturated fat can be found in oliver oil, peanut oil, canola oil and other sources such as nut and avocado. it is said that it helps to lower the bad cholesterol LDL and raise the levels of HDL in some cases.
ii) Polyunsaturated fat
Polyunsaturated fat can be found in vegetable oils, soybean, etc. It is said that polyunsaturated fat reduces both bad and good levels of cholesterol. Over eating polyunsaturated oil may increase the risk of cancer.
b) The bad fat
Trans fat is considered as devil of all fat, it can be found vegetable shortening, margarines and all oil heated in high temperature. It is said trans fat lower good cholesterol and raises the bad cholesterol.
c) The one in between
Saturated fat can be found in all meas, whole milk, cheese, palm kernel oil, coconut oil, etc. It is said that saturated fat raise both LDL and HDL, thereby reducing intake of saturated fat will decrease the risk of stroke and heart diseases and arterial clotting.
B. Micro-nutrients
Micro-nutrients contain all kinds of vitamins and minerals which are vital in maintaining our body daily normal activity.
1. Folic acid
Besides helping in DNA duplication during pregnancyand converting one animo acids into others that increase the function of our body in building skin, muscle and our body tissues, it also promotes ovulation. It is said that folic acid also decreases the risk of celiac disease, thereby reducing the risk of irregular menstrual cycles.
2. Iron
It helps to stimulate the production of red blood cells, thus increasing the oxygen absorption into the blood stream, resulting in lessening the risk of anemia, turning glucose into energy by stimulating the production of hemoglobin, promoting other enzymes involved in cell division and assisting signals transmitting between the brain and other parts of the body.
3. Vitamin E
Vitamin E helps to improve the immune system in regulating the cell duplication and minimize the risk of cell oxidation, balance the production of sex hormones by regulating the function of glands, increases the production of lubrication in the vagina and promotes the heart function in providing nutrients and oxygen for our body cells and regulates the blood flow to the body.
4. Vitamin C
Vitamin C plays an vital role in increasing the chance of fertility by decreasing the risks of infection and inflammation to the reproductive organs, assisting the digestive system in absorbing vital vitamins and minerals, decreasing the risk of testicle cancer but also decreases the chance of fertility and reducing the risk of abnormal function of a certain class of protein of immune system which binds to the sperm and allows other immune cells to attack them.
5. Vitamin D
Vitamin D helps in improving the maximum absorption of calcium by our digestive system, strengthening the immune system in regulating cell growth, stimulating and regulating the spleen function in production of insulin, promoting the adrenal gland in regulating the production of tyrosine hydroxylase and slow down the production of leptin from the fat cells.
6. Zinc
It helps to improve the chance of fertility by restoring the width of the urinary tract and maintaining proper fluid that help to improve the sperm ejaculation and prevent retrograde ejaculation as well as sperm count, regulates normal cell growth, resulting in lessening the risk of endometrial adhesion and implants, fibroids, cyst, etc. which may interfere with egg fertilization, increasing blood flow to the entire body, including the reproductive organs.
7. Calcium
Calcium besides helps in increasing the blood flow to the body by stimulating the blood muscle to expanse, improving the functions of brain cell in transmitting information between themselves and our body glands, promoting insulin secretion from pancreas and building a strong bone and muscle for awoman to carry the baby to full term.
8. Selenium
Selenium guards our body against the bacteria and virus invasion and prevens the immune system abnormal function in recognizing sperm as foreigner and in producing antibody antigen to attack them, prevent oxidation of sperm cell , thus increasing the sperm quality and quantity and maintains the thyroid glands in secreting thyroid hormone.
9. Magnesium
Besides preventing the formation of blood clots in the blood vessels of the heart and stabilizing the blood pressure level, magnesium also helps to regulate the production of insulin by pancreas, works together to control the movement of our body's muscles and stimulates the production of vasodilator prostacyclins and nitric oxide and alters vascular responses to vasoactive agonists that helps to modulate vascular tone and reactivity.
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