Wednesday, 10 September 2014

7 Reasons Drinking Wine Is Good for You

Wine is the nectar of the gods. It is one of the oldest and the most precious alcohol drinks known to mankind. I think nothing can be better than enjoying a glass of wine after a tough day. This wonderful beverage will widen your blood vessels and help relax your body. Many people have a habit to consume wine every day. It fills their body with positive life energy and provides life contentment. My friends always say that a glass of wine every day can keep doctor away. I couldn’t believe, but now I realize that wine consumption has a great number of benefits for both physical and emotional well-being. Drinking wine in moderation can boost your immunity and help you lose weight. Moreover, it preserves your memory and makes you more cheerful. This article will change your attitude toward wine. You’ll get to know how wine can make your life better. Just remember, moderation is the key here.

1. It can improve your digestion

Most people believe that drinking wine is the best relaxing way to develop and maintain a healthy gut balance, because it has a big number of good gut bacteria. It may help your body digest food and prevent you from various diseases, since there’s a direct link between digestive and immune system. Moreover, many researchers concluded that red wine consumption is extremely effective in decreasing pathogenic bacteria in the gut. Wine is rich in B-vitamins, beneficial enzymes and omega three fatty acids. If you are still hesitating what beverage to choose during your meal, then try to drink a glass of red wine.

2. Wine is a source of youth

Many wise people believe that the fountain of youth is filled with red wine, because there’s an anti-aging compound that plays a great role in preventing cell-aging. People who drink wine have more chances to live a longer life than those who prefer to drink beer or other kinds of alcohol. Wine includes resveratrol that stimulates different positive processes and chemical reactions in your body. Numerous useful substances found in wines can rejuvenate your body by activating chemicals that protect against age-related diseases. There’s no need to look for new and sophisticated methods to look younger if you can consume wine with pleasure, but in moderation.

3. It’s high in antioxidants

According to the research, wine contains powerful antioxidants and essential vitamins. Red wines are more useful since they have the largest amount of antioxidants. If you don’t drink alcohol, you may receive a dose of these healthy substances by drinking a grape juice, which has similar antioxidant content. A glass of wine a day will help you relax your blood vessels and strengthen your cardiovascular health.

4. It heals your heart and improves overall health

Red wine is good for your heart since its healing qualities relax and stimulate your cardiovascular system. Moderation is a very important point if you decide to drink red wine daily. Be careful, because big amounts of alcohol can be harmful to your health. Moderate drinkers have a wonderful memory and productivity of their mental function. Furthermore, moderate consumption of wine prevents blood-sugar trouble and cuts the risk of colon cancer. Plus, it makes you emotionally balanced and happy.

5. It helps you enjoy the moments of appreciation

I think that wine is for savoring, not gulping. It can help you make a pause in your busy life and gather the circle of your best friends. It will break fears and help you socialize with people around you. Those who cannot drink wine should know an interesting thing. Scientists have claimed that thinking about a glass of wine can help you relax. It means that your thoughts can change your behaviors according to what you expect. The power of positive thinking can make miracles.

6. Wine is a wonderful alcoholic drink

Every time I drink wine, I feel the connection to the land and history of wine. I respect history and people who had dedicated their lives to the production of this wonder of nature. I have always dreamt to visit a wine country and learn something about the ancient process of wine production. Nothing can be better than time spent with your friends somewhere in the middle of the wine country. It’s a great pleasure to enjoy the wine on the land where it’s grown and feel the warmth of the sun that throws light on the grapes.

7. It’s a great fun

When I drink wine I always feel fine. Wine has always been a symbol of joy and creativity. It releases endorphins which are the hormones of happiness. But you should be careful while drinking and having fun, if you don’t want to suffer from a hangover next day. My favorite author Ernest Hemingway once noticed a wonderful thing about wine, “Wine is one of the most civilized things in the world and the most natural things of the world that has been brought to the greatest perfection, and it offers a greater range for enjoyment and appreciation than, possibly any other purely sensory thing.”
Wine is a majestic thing that can fill your life with joy, positivity, new acquaintances and creativity. Furthermore, it can improve both your physical and mental health. You should consume wine in moderation, if you don’t want to suffer from alcohol addiction, anxiety and depression. Do you consume wine on a regular basis? What other interesting benefits of wine do you know?

Risks of tobacco

Tobacco is a plant. Its leaves are smoked, chewed, or sniffed for a variety of effects.
  • Tobacco is an addictive substance because it contains the chemical nicotine.
  • Tobacco contains more than 19 known cancer-causing chemicals (most are called "tar.")




HEALTH RISKS OF SMOKING OR SMOKELESS TOBACCO
There are many more reasons to quit using tobacco. Knowing the serious health risks may help motivate you to quit. When used over a long period, tobacco and related chemicals, such as tar and nicotine, can increase your risk of many health problems.


Heart and blood vessel problems:
  • Blood clots and aneurysms in the brain, which can lead to stroke
  • Blood clots in the legs, which may travel to the lungs
  • Coronary artery disease, including angina and heart attacks
  • High blood pressure
  • Poor blood supply to the legs
  • Problems with erections because of decreased blood flow into the penis
Other health risks or problems:
  • Cancer (especially in the lung, mouth, larynx, esophagus, bladder, kidney, pancreas, and cervix)
  • Poor wound healing, especially after surgery
  • Lung problems, such as emphysema and chronic bronchitis, or asthma that is harder to control.
  • Problems during pregnancy, such as babies born at low birth weight, premature labor, miscarriage, andcleft lip.
  • Decreased ability to taste and smell
  • Harm to sperm, which contributes to infertility
  • Loss of sight due to an increased risk of macular degeneration
  • Tooth and gum diseases
  • Wrinkling of the skin
Smokers who switch to smokeless tobacco instead of quitting tobacco completely still have a number of health risks:
  • Increased risk of mouth or nasal cancer
  • Gum problems, tooth wear, and cavities
  • Worsening high blood pressure and angina
HEALTH RISKS OF SECONDHAND SMOKE
Those who are regularly around the smoke of others (secondhand smoke) have a higher risk of:
  • Heart attack and heart disease
  • Lung cancer
  • Sudden and severe reactions, including those involving the eye, nose, throat, and lower respiratory tract
Infants and children who are regularly exposed to secondhand smoke are at risk of:


  • Asthma (children with asthma who live with a smoker are much more likely to visit the emergency room)
  • Infections, including virus-caused upper respiratory infections, ear infections, and pneumonia
  • Lung damage (poor lung function)
  • Sudden infant death syndrome (SIDS)
Like any addiction, quitting tobacco is difficult, especially if you are acting alone. There are a lot of ways to quit smoking and many resources to help you.
  • Family members, friends, and coworkers may be supportive or encouraging.
  • Talk to your health care provider about nicotine replacement therapy and smoking cessation medications.
  • If you join smoking cessation programs, you have a much better chance of success. Such programs are offered by hospitals, health departments, community centers, and work sites.


Goal

Reduce illness, disability, and death related to tobacco use and secondhand smoke exposure.

Overview

Scientific knowledge about the health effects of tobacco use has increased greatly since the first Surgeon General’s report on tobacco was released in 1964.
Tobacco use causes:
  • Cancer
  • Heart disease
  • Lung diseases (including emphysema, bronchitis, and chronic airway obstruction)
  • Premature birth, low birth weight, stillbirth, and infant death
There is no risk-free level of exposure to secondhand smoke. Secondhand smoke causes heart disease and lung cancer in adults and a number of health problems in infants and children, including:
  • Severe asthma attacks
  • Respiratory infections
  • Ear infections
  • Sudden infant death syndrome (SIDS)
Smokeless tobacco causes a number of serious oral health problems, including cancer of the mouth and gums, periodontitis, and tooth loss. Cigar use causes cancer of the larynx, mouth, esophagus, and lung.

Why Is Preventing Tobacco Use Important?

Tobacco use is the single most preventable cause of death and disease in the United States. Each year, approximately 443,000 Americans die from tobacco-related illnesses. For every person who dies from tobacco use, 20 more people suffer with at least 1 serious tobacco-related illness. In addition, tobacco use costs the U.S. $193 billion annually in direct medical expenses and lost productivity.

Healthy People 2020: A Framework for Ending the Tobacco Use Epidemic

Healthy People 2020 provides a framework for action to reduce tobacco use to the point that it is no longer a public health problem for the Nation. Research has identified a number of effective strategies that will contribute to ending the tobacco use epidemic.Based on more than 45 years of evidence, it is clear that the toll tobacco use takes on families and communities can be significantly reduced by:
  • Fully funding tobacco control programs.
  • Increasing the price of tobacco products.
  • Enacting comprehensive smoke-free policies.
  • Controlling access to tobacco products.
  • Reducing tobacco advertising and promotion.
  • Implementing anti-tobacco media campaigns.
  • Encouraging and assisting tobacco users to quit.
The Healthy People 2020 Tobacco Use objectives are organized into 3 key areas:
  1. Tobacco Use Prevalence: Implementing policies to reduce tobacco use and initiation among youth and adults.
  2. Health System Changes: Adopting policies and strategies to increase access, affordability, and use of smoking cessation services and treatments.
  3. Social and Environmental Changes: Establishing policies to reduce exposure to secondhand smoke, increase the cost of tobacco, restrict tobacco advertising, and reduce illegal sales to minors.

Helping Smokers Quit

Preventing tobacco use and helping tobacco users quit can improve the health and quality of life for Americans of all ages. People who stop smoking greatly reduce their risk of disease and premature death. Benefits are greater for people who stop at earlier ages, but quitting tobacco use is beneficial at any age.

Understanding Tobacco Use

Many factors influence tobacco use, disease, and mortality. Risk factors include race/ethnicity, age, education, and socioeconomic status. Significant disparities in tobacco use exist geographically; such disparities typically result from differences among states in smoke-free protections, tobacco prices, and program funding for tobacco prevention.

Emerging Issues in Tobacco Use

From 2009-2010, major advances were made in the campaign to end the tobacco use epidemic, including:
  1. The U.S. Food and Drug Administration (FDA) was granted the authority to regulate the sales, advertising, and ingredient content of all tobacco products marketed in the United States.
  2. The Federal Government increased the Federal tobacco excise tax by $0.61 to $1.01 per pack.
  3. 25 states and the District of Columbia (DC) had comprehensive smoke-free laws eliminating smoking in workplaces, restaurants, and bars, and 14 States and DC had cigarette excise tax rates of at least $2 per pack.

Health Benefits of Jackfruit (Kathal)

Jackfruit is also known by another name in India such as Katahal, Kathal, jack tree, jakfruit, Kathalai, jack, jak and etc. It belongs to the mulberry family means Moraceae and widely found all over the world. It was first originated in the regions of South and Southeast Asia as well as Indian southwestern rain forests; however it is highly found in the Indian states of Kerala (declared as a state fruit), Maharashtra and coastal Karnataka.

                                                  



It is widely cultivated in the tropical regions of India since 3000 to 6000 years including other countries like Bangladesh (declared as a national fruit), Thailand and Vietnam (major producer), Malaysia, Sri Lanka, Nepal, Mauritius, Cambodia, Africa, Indonesia, Philippines, Brazil, Caribbean nations of Jamaica and etc. It is a summer season vegetable widely found during summer season from April to September.

Benefits of Jackfruit (Kathal)

Jackfruit is a gorgeous fruit (used as a fruit when ripened) and vegetable (used as a vegetable when raw) almost liked by all the people. It looks and tastes very nice whether it is used as a fruit or vegetable. It is highly beneficial for the health as it is loaded with the multiple health ingredients such as vitamin A, vitamin C, calcium, potassium, thiamine, iron, niacin, riboflavin, selenium, zinc, copper, magnesium, fatty acids, protein and etc. Some of the really amazing health benefits of the jackfruit or Kathal are mentioned below:
Benefits of Jackfruit for Immunity
  • Jackfruit or Kathal is an excellent source of the vitamins like C and A which have antioxidant property and boosts the immune system functioning.
  • As it enhances the body immunity, it protects form various seasonal and common diseases such as cold, flu, cough, fever and etc.
Benefits of Jackfruit for Cancer
  • Because of being a rich source of phytonutrients, antioxidants, flavonoids and fatty acids, it is very useful for the cancer prevention.
  • High level of antioxidant compounds makes it able to protect body from the harmful effects of oxygen free radicals thus prevents from various cancers of colon, breast, stomach, lung, prostate, oral cavity and etc.
  • Its antioxidant nature prevents from the oxidative stress and DNA damage (which promotes cancer cells development) caused due to the free radicals.
  • Its richness of dietary fibers cleans out all the toxins from colon which reduces the chance of occurrence of colon cancer.
  • Vitamin A and carotenes found in it helps in protecting from the lung and oral cavity cancers.
  • It is rich source of some other phytonutrients called isoflavones, lignans, saponins and etc having anti-cancer and anti-aging property thus keeps body away from the cancer and early aging.
  • Copper mineral found in it actively participate in the thyroid metabolism, production and absorption thus keeps away from the disorders of this gland.
Benefits of Jackfruit for Heart
  • Kathal helps in maintaining normal blood pressure as it rich source of potassium which is required to maintain the sodium and body fluid level in order to balance the electrolyte level thus reduces the risk of hypertension, stroke, heart failure, heart attack and etc cardiovascular problems.
  • It is very heart friendly as vitamin B6 found in it helps in reducing the blood level of homocysteine.
  • By lowering down the bad cholesterol level in blood it prevents the formation of plaque in the arteries, blockage of arteries and etc.
Benefits of Jackfruit for Digestive System
  • Eating kathal on regular basis helps in improving the digestion as it contains high amount of dietary fibers which provides it laxative property.
  • It helps in preventing from the digestive disorders including constipation, piles and etc by regulating the bowel movements.
  • It is strong anti-ulcerative in nature which makes it able to cure ulcers as well as various digestive system disorders.
Benefits of Jackfruit for Skin
  • It prevents skin from the symptoms of early ageing due to environmental pollution, free radicals, UV rays, oxidative stress, smoke, tension and etc.
  • Its antioxidant property helps in nourishing the skin and slows down ageing by destroying free radicals and other causes.
  • It keeps skin hydrated and moisturized as well as protect from various skin diseases.
  • It contains vitamin A which helps in maintaining the skin integrity and mucus membranes integrity.
  • Massaging the skin with the pulp of kathal makes skin smooth and glowing as well as provides relief from dryness and pigmentation.
Benefits of Jackfruit for Bone
  • Kathal has high amount of calcium and phosphorus which are mostly required by the body to strengthen and promote healthy growth and development of the bone.
  • It prevents from the bone related health issues such as osteoarthritis, osteoporosis and joints problem by increasing the calcium density of bone.
Benefits of Jackfruit during Pregnancy
  • It prevents a woman from the anemia during pregnancy by maintaining the hemoglobin level.
  • It is the rich source of bundle of vitamins like A, C, E, K, iron, niacin, folate, pantothenic acid, B6 including minerals such as manganese, copper and magnesium which actively involves in the process of blood formation.
  • Its high availability of vitamin C enhances the body capacity to absorb required amount of iron in order to fulfill the hemoglobin count as well as prevent and cure anemia.
  • Vitamin A found in it promotes proper cell production, eye vision, fetal development and etc during pregnancy.
  • Vitamin B3 helps in regulating the hormones, boosting immunity level as well as controlling stress level among women during pregnancy and breastfeeding.
Other Health Benefits of Jackfruit
  • It acts as an energy booster as it provides instant energy because of its richness of high amount of carbohydrate, protein and calorie.
  • It also contains form of simple sugars such as fructose and sucrose which quickly involves in boosting the body energy.
  • Vitamin A found in it is very beneficial for the eye health as it improves the eye vision as well as protect from various eye disorders like degeneration of retina, cataract, age related macular degeneration and etc.
  • It is very beneficial for the person suffering from the asthma and other respiratory disorders.
  • It is rich source of flavonoid pigments like beta-carotene, beta-cryptoxanthin, xanthin, lutein and etc which have strong antioxidant property and prevents body from age related degenerative changes.
  • It slightly involves in the weight loss strategy as it is an excellent source of easily digestible simple sugars and dietary fibers.
  • It helps in treating some disorders like sleeplessness, anxiety, high blood pressure, neurosis, stress, loss of memory, poor concentration and etc.
  • The latex found in the kathal is very useful in treating pharyngitis, dystopia, opthalmities and etc.
  • The mixture of latex and vinegar helps to treat snakebites, abscesses, glandular swellings and etc.
  • Kathal root is very good home remedy for treating fever, skin diseases, diarrhea and etc.

Benefits of Jackfruit Leaves

  • Jackfruit leaves have been used for years in order to treat skin problems, fever, boils, wounds, diabetes and etc.
  • The mixture of ash of jackfruit leaves, corn, coconut shells with coconut oil is very helpful to heal ulcers.

Benefits of Jackfruit Seeds

Jackfruit seeds are yummy tasting loaded with the vitamins and protein which are most important elements of health nourishment. Some of the beneficial aspects of the kathal seeds are mentioned below:
  • It actively helps in fighting with the wrinkles on the skin if paste of some jackfruit seeds (dipped in cold milk for sometime) is applied regularly to the wrinkled skin for a month.
  • It helps in enhancing the muscle power because of its richness of high level protein.
  • It contains lots of anticancerous nutrients in the form of phytonutrients and helps body to fight cancer.
  • Consuming jackfruit seed powder provides relief from the indigestion and other digestive disorders.
  • It helps in providing a glowing complexion to the skin whether it is applied topically or consumed orally.
  • It helps in preventing from the constipation and piles because of its high fiber contents.
  • It gives skin a flawless look if the paste of jackfruit seeds (soaked into milk and honey) is applied to the face for few minutes till it gets dry and then washes off.
  • It stimulates hair growth by motivating healthy blood circulation and proper nourishment to the scalp.
  • It is the rich source of vitamin A which hair from getting dry, rough, brittle and light.
  • It helps in keeping healthy digestion thus prevents from unknown hair fall.

Diet for healthy egg and sperm


What you eat has a crucial effect on both your general health, like energy and mood, and your fertility. Your body uses the nutrients from the food that you eat and the supplements that you take to repair cells, produce hormones and ultimately produce healthy eggs and sperm. In many ways your fertility depends on what you eat.
Good nutrition does not mean having to give up all the foods you like, just eating more of the right foods and cutting back on the others. Moderation is the key. It’s fine to allow yourself the occasional indulgence so long as you are eating healthily at least 80% of the time. And if food cravings have been a problem for you in the past, you’ll notice that they will disappear because your body is getting all the nutrients it needs from food that is completely satisfying – so you don’t ever feel hungry.
When you are trying for a baby it is essential that you are eating a healthy diet with a balanced intake of protein, carbohydrates, healthy fats, vitamins and minerals. This will not only give your baby a good start in life but will also give you the best chance of conceiving.
The general advice for healthy eating is to have a well balanced diet which includes:
  • Plenty of fruit and vegetables a day
  • Complex carbohydrates – whole grains like brown rice, oats and wholemeal bread
  • Organic foods where possible
  • Oily foods such as fish, nuts, seeds and oils
  • Avoid trans fats
  • Increase your intake of fibre
  • More fish and organic eggs than red meat
  • Avoid additives, preservatives and chemicals such as artificial sweeteners
  • Reduce or avoid sugar, both on its own and hidden in food
  • Reduce or eliminate caffeine, e.g. coffee, tea, chocolate, colas and alcohol
  • Eliminate processed foods as much as possible

Carbohydrates

Carbohydrates are your key energy source. There are two types – complex and simple. Complex carbohydrates include vegetables and whole grains, such as rye, oat and wheat, and legumes, such as peas and beans. Simple carbohydrates include white sugar, fruit and fruit juices.
For optimum fertility you should limit your intake of simple carbohydrates (with the exception of fruit) and eat plenty of unrefined complex carbohydrates. This means choosing whole grain bread, brown rice, whole grain cereals and pasta instead of the refined white versions, as well as eating at least five portions of vegetables a day. Whole grains are packed with fertility boosting nutrients such as zinc, selenium and many B vitamins and they are an essential part of a hormone-balancing, fertility-boosting diet.
Steer clear of white flour and other refined grains which have little or no nutritional value because of the processing. In order to digest and absorb refined foods your body has to use its own vitamins and minerals, thus depleting your stores. Refined carbohydrates in the form of sweets, cakes, pies, pastry, white flour and white sugar all produce a sudden rise in blood sugar and trigger hormonal imbalances, so it is important to avoid them. Fruits are the exception here as although they are simple carbohydrates they are also packed with fertility-boosting nutrients. You shouldn’t cut fruit out but make sure you eat it with proteins, such as nuts or seeds, which can slow down the effect on blood sugar. Make sure too that fruit juices are diluted.

Fibre

Fibre is needed to keep your bowels healthy. It isn’t difficult to increase your fibre intake. You don’t need to add bran to everything (bran can actually block the absorption of vital nutrients such as iron and zinc) – just eat more unrefined carbohydrates.
Eat a mixture of soluble fibre, such as fruit, oats, vegetables and beans, and insoluble (meaning it doesn’t dissolve in water), found in whole grains and nuts. Meals loaded with vegetables, cereals, whole grains, nuts and seeds should provide you with all the fibre you need.

Protein

Protein is important for your fertility because it helps to maintain blood sugar balance and gives your body the even supply of amino acids it needs for building and repairing cells, manufacturing hormones and a healthy reproductive function. Since your body can’t store protein the way it does carbohydrates and fat, you need a constant supply and should aim to eat some high-quality protein with every meal.
Different protein sources vary in the amount of other nutrients they contain, so it’s important to eat a wide variety. Good sources of protein include oily fish, eggs, pulses, beans, nuts and seeds. Try to have a handful of nuts and seeds every day or use a salad dressing made with a good-quality nut or seed oil. Instead of meat eat beans such as lentils, nuts and seeds like sunflower, sesame and quinoa, which are good sources of fertility-boosting protein. Research shows that eating an egg for breakfast not only gives you a protein boost but also keeps you feeling fuller for longer. Up to five eggs a week is perfectly safe for most people. Choose organic, free range eggs when possible.
Red meat consumption has been linked to fibroids and endometriosis, both of which are oestrogen-dependant conditions that can affect fertility. The saturated fats in red meat and poultry produce inflammatory prostaglandins – hormone-like substances which can trigger symptoms of endometriosis. High intake of beef, red meat and ham increase the risk of endometriosis by 80 per cent, whereas women with the highest intake of fresh fruit and vegetables lowered their risk by about 40 per cent.

Fats

Unfortunately, fat in general has a bad reputation and many women especially tend to avoid it as a matter of course. But it is the saturated fats found in animal meat and the trans fats found in processed food that are harmful and can reduce fertility. Essential fatty acids found in nuts, seeds and oily fish, on the other hand, play a crucial role in fertility and the development of a healthy baby.
If you don’t eat enough essential fats, hormone production may be compromised.
Fats which have undergone a chemical process called hydrogenation can contain trans fats and should always be avoided. Found in fried foods, cakes, biscuits, chips and pastries, they can cause problems with ovulation. And because semen is rich in prostaglandins which are made from essential fats it is especially important for men to avoid trans fatty acids too as they interfere with absorption of essential fats.
If a product has the words ‘hydrogenated vegetable oil’ on the list of ingredients then choose another brand.

Unsaturated fats

Unsaturated fats are divided into monounsaturated and polyunsaturated fats. Monounsaturated fats, such as olive oil, are thought to lower the risk of heart disease. Polyunsaturated fats (classed as essential fats) can also be split into omega 6 oils (found in sesame, corn and sunflower oils) and omega 3 oils (in fish, linseed or flax oil). The body makes hormone-regulating substances called prostaglandins from Omega 3 and Omega 6 oils and they are extremely important for boosting fertility. Symptoms of an essential fatty acid deficiency include dry skin, dry hair, irritability, brittle nails, fatigue, weight gain, high blood pressure, PMS, arthritis, poor wound healing, hair loss and cracked skin, especially on the heels and fingertips.
Fish that are predatory and live a long time can contain higher levels of mercury because the heavy metal accumulates over time and the fish also feed on other mercury-contaminated fish. So it’s best to avoid shark, swordfish and marlin. The Foods Standards Agency recommends no more than two portions of oily fish a week during pregnancy and to limit tuna to either two fresh tuna steaks a week or four medium cans of tuna (canned tuna does not count as an ‘oily’ fish because the oils are lost in the canning process). Fish oil supplements (not cod liver oil because of the high vitamin A) are fine as long you know they are from a reputable company so that you know they have been screened and are free from contaminants. It really is worthwhile paying a bit extra to get the best.

Phytoestrogens

Phytoestrogens are substances found in food which are thought to have a hormone-balancing effect. They are mainly found in legumes such as lentils, soya beans and chickpeas. Phytoestrogens are being studied all around the world for their effectiveness in lowering cholesterol and preventing heart disease, but they also play a role in balancing male and female sex hormones.
There has been concern in recent years that eating soya harms female fertility but this is only when consumed in large doses. Have soya products no more than five times a week and avoid any soya products that contain the word ‘isolate’, which means they are not made from the whole beans and are not in the form traditionally eaten.
Research has also suggested that soya could negatively impact on the ability of the sperm to fertilise eggs. However, the way in which this was tested (by exposing sperm to genistein – an isoflavone in soya – in a dish) does not replicate the effects that might be experienced by eating the foods.

Vital Minerals and Vitamins

Vitamin A: You need good levels of vitamin A at the point of conception because it is essential to the developing embryo. High doses of vitamin A from animal sources, e.g. liver, are not advised as this can also cause birth defects, but vegetable sources of beta carotene, which your body can turn into vitamin A, are safe. Vitamin A as beta-carotene is found in carrots, tomatoes, mangoes, pumpkins, cabbage, egg yolk, parsley, red peppers, carrots and broccoli.
Vitamin B6: This is important for reproductive health, the formation of female sex hormones and the regulating of oestrogen and progesterone levels. Women who have plenty of vitamin B6 in their diet are also only half as likely to miscarry in the critical first weeks of pregnancy. It is thought that B6 – found in high levels in potatoes, bananas, eggs, peanuts, mushrooms, oat flakes, soya beans, seaweeds, sunflower seeds, salmon and mackerel – plays a key role in the development of the placenta.
Vitamin B12: Another B vitamin that is important for your fertility. Vitamin B12 is found in eggs, seaweeds, sardines and tuna.
Other B vitamins: Vitamins B5, B1 and B2 are all essential for a healthy pregnancy. Vitamin B5 or pantothenic acid is found in whole grains, mushrooms, green vegetables, beans, chick peas, soya beans and brown rice; B1 is found in whole grains, dried beans, peas, lentils, soya beans, eggs and green leafy vegetables; and B2 is in whole grains, green vegetables, eggs, soya beans, peas and mushrooms.
Folic acid: Until recently this B vitamin was known mainly for its role in preventing spina bifida in babies but now conclusive research has shown its vital role in fertility. Food sources include green beans, leafy vegetables, broccoli, green peas, asparagus, salmon, alfalfa sprouts, chickpeas, tomato juice, orange juice, oranges, strawberries, bananas, grapefruit and whole meal bread. However, this is such an important nutrient that all experts recommend taking it as a supplement in the preconception period.
Vitamin C: This is a powerful antioxidant which can be helpful for both male and female fertility. Vitamin C is found in raw fruits and vegetables, especially citrus fruits, blueberries, kiwi fruit, mangoes, red peppers, strawberries, green sprouting vegetables like Brussels sprouts, watercress and parsley.
Vitamin E: Another powerful antioxidant and important for both male and female reproductive health. Food sources include cold-pressed unrefined oils, whole grains, egg yolk, green leafy vegetables, avocados, lettuce, peanuts, sesame seeds, soya beans, unrefined cereals, nuts, oily fish and broccoli.
Calcium: An important mineral when aiming to conceive as the woman needs adequate calcium for the baby’s teeth and bones. Although many of us do rely on dairy products for our calcium intake always bear in mind that there are many other non-dairy sources, such as sardines, salmon, prunes, almonds, oranges, papayas, watermelon, spinach, nuts, sesame seeds, pulses, leafy green vegetables and whole grains.
Zinc: This mineral is vital for the health and maintenance of reproductive hormones in both men and women. Zinc is needed for the production of sperm and the male hormones. Food sources include eggs, apricots, whole grains, dried fruit, seaweed, sunflower seeds, all vegetables, watermelon, mushroom, beetroot, oily fish, onions, nuts, peas and beans.
Selenium: A good antioxidant. Good food sources for selenium include herring, tuna, garlic, eggs, carrots, mushrooms, whole wheat, broccoli and garlic.
Magnesium: Needed along with calcium for healthy bones and teeth. Food sources include dairy products, nuts, green vegetables, eggs, avocado, dried apricots, brown rice, bananas and sunflower seeds.

Water

Water is an essential but often forgotten ingredient in a healthy eating plan. Not only is your body two thirds water but water intake and distribution are essential for hormonal balance. Water also provides the means for nutrients to travel to all your organs, including your reproductive organs, and for toxins to be removed. In addition it helps your body to metabolise stored fat so it is crucial for weight management.
Try to drink at least 1½ litres (or six to eight glasses) of water a day. Herbal teas such as peppermint and chamomile will count as a glass of water or have hot water with a slice of lemon.

Organic Foods

Organic foods often contain higher levels of nutrients and are free from pesticides. The concern is that pesticides can act as Endocrine Disruptor Chemicals and have a negative effect on reproductive hormones for both men and women. So buy organic where possible.

What to avoid

There are some things that can have a negative impact on fertility and should be either eliminated completely or reduced.

Caffeine

Researchers have found that caffeine can have an adverse affect on female fertility and may increase the risk of a miscarriage, so it makes sense to cut caffeine out altogether. Men aren’t immune either and studies indicate that problems with sperm health seem greater with increased coffee intake.
Caffeine is found in regular coffee, black tea, green tea, colas and chocolate. Tea contains tannin as well as caffeine and tannin blocks the absorption of important minerals, so if you drink tea with your meals you are preventing vital nutrients from being absorbed in your digestive tract.
Chocolate contains caffeine too and you can’t cheat by switching to organic dark chocolate! It does have less sugar than milk chocolate but its percentage of cocoa solids will be higher, making the caffeine effect even stronger.
Decaffeinated options for tea and coffee aren’t really a good substitute as we have no idea how many chemicals are involved in the decaffeination process. However, you can use them in the weaning stages to get you off the caffeinated drinks. Begin by substituting decaffeinated coffee for half of your total intake a day and then gradually change over to all decaffeinated. Then, slowly substitute again with other drinks, such as herbal teas and grain coffees. You should, ideally, eventually eliminate decaffeinated coffee as well because coffee contains other stimulants (theobromine and theophylline), which are not removed when the coffee is decaffeinated.
Experiment with herbal teas. Try peppermint, chamomile and also grain coffees which contain chicory and barley.

Alcohol

This is a complete no-no when it comes to fertility for both men and women. It acts as a diuretic (causing valuable fertility nutrients like zinc and folic acid to be excreted) and a toxin to the sperm and egg and to the baby once you are pregnant.