Diet and reproductive health: Eat scientifically to have a better pregnancy!

Author: Zou Yaoyu Shanghai Ji'ai Genetics and Infertility Diagnosis and Treatment Center, Obstetrics and Gynecology Hospital, Fudan University

Reviewer: Fu Jing, Chief Physician, Shanghai Ji'ai Genetics and Infertility Diagnosis and Treatment Center, Obstetrics and Gynecology Hospital, Fudan University

In modern society, people's material living standards have greatly improved, and there are a wide variety of foods. We have transitioned from simply demanding "eating enough" to pursuing "eating well". But for prospective parents who want to improve their fertility, "eating enough" and "eating well" are not as important as "eating scientifically" and "eating healthily".

1. Impact of nutrition on reproductive health

Our bodies need enough nutrition to maintain normal physiological functions. Malnutrition or overnutrition, especially the balance of trace elements, vitamins and three major nutrients (including carbohydrates, lipids and proteins) in the body is closely related to female reproductive function and affects the entire reproductive process of women, including ovarian reserve, egg development, fertilization, embryo development, embryo implantation, etc.

Vitamin C and vitamin E have antioxidant effects and help protect reproductive cells from free radical damage. Protein is a nutrient necessary for building and repairing body tissues. It is essential for sperm production and quality, and also helps maintain normal ovarian function and hormone balance. Non-unsaturated fatty acids, such as omega-3 fatty acids, which are rich in fish, help improve blood circulation and promote the normal function of reproductive organs. The intake of these nutrients is essential for maintaining the health of the reproductive system.

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2. Balanced diet makes the nutrition intake more comprehensive

The 2022 edition of the Dietary Guidelines for Chinese Residents states that the diet should be diversified, with grains as the main source and a combination of coarse and fine grains. Eat more vegetables, fruits, and potatoes. At the same time, supplement with enough milk and soy products every day, and take in appropriate amounts of protein such as fish, poultry, and meat. The principles to follow for a balanced diet include:

(1) Diverse and reasonable food combinations: Adhere to a dietary pattern that is mainly composed of cereals. Daily meals should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and legumes. On average, you should consume more than 12 kinds of food per day and more than 25 kinds of food per week, with a reasonable combination.

(2) Eat more fruits and vegetables, dairy products, whole grains, and soybeans: Eat whole grains and soy products regularly, such as instant oatmeal, corn, buckwheat noodles, quinoa, whole wheat bread, etc., and eat nuts in moderation.

(3) Eat fish, poultry, eggs, and lean meat in moderation: Fish, poultry, eggs, and lean meat should be consumed in moderation, with fish being the first choice. Eat less fatty, smoked, and pickled meat products.

(4) Less salt, less oil, control sugar and limit alcohol: Develop a light diet, eat less high-salt and fried foods, and adults should not consume more than 5g of salt and 25-30g of cooking oil per day. Control the intake of added sugars to no more than 50g per day, preferably less than 25g. The daily intake of trans fatty acids should not exceed 2g, and sugary drinks should not be consumed or consumed less. Friends who love sweet foods can consider using sugar substitutes instead of white sugar. Be alert to excessive sugar and salt content in condiments such as soy sauce, ketchup, and mayonnaise.

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3. Dietary advice during pregnancy preparation

In addition to a balanced diet during pregnancy, you should also pay attention to the following points:

Increase your intake of folic acid: Folic acid helps prevent neural tube defects in the fetus. It is recommended to consume 400 to 800 micrograms of folic acid per day. Foods rich in folic acid include green leafy vegetables (such as spinach and broccoli), citrus fruits, beans, and fortified cereals.

Avoid drinking: Any form of drinking (including wine, alcoholic beverages, alcoholic chocolate, etc.) may affect your ability to conceive and maintain a pregnancy. Studies have shown that the timing of drinking (relative to the different stages of the menstrual cycle) and the amount of drinking can determine the severity of its negative effects. Drinking during the ovulation period may affect ovulation and hormone secretion, thereby reducing the chance of conception; drinking during the luteal phase may interfere with the embryo implantation process and increase the risk of early miscarriage. Drinking can also reduce the number, quality and motility of sperm, interfere with male hormone balance, and thus affect reproductive function. Therefore, it is recommended to avoid any form of alcohol when trying to conceive.

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Through a reasonable diet and nutritional supplements, reproductive health can be effectively improved and family happiness can be promoted. I hope everyone can eat scientifically and eat healthily!