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Besides active in moderate exercising and avoid taking alcohol, and artificial ingredients and quit smoking, eating enough vitamins and minerals are always important for enhancing the chance of fertility. Since infertility increase with age ( men and women alike), getting pregnant before the age of 30 is always recommended for people who want to have a family and prevent the risk of infertility.
We have spent sometimes in discussing nutritional supplements in the series of fertility diet. In this series, we will only line out the nutritional supplements in each food groups but emphasize the benefits of foods that increase the chance of fertility and reduce the risks of diseases that affect fertility.
A. Whole grain
Whole grain besides is complex carbohydrate, it also contain high levels of vitamins and minerals that enhance the chance of fertility.
A.1. Brown rice
Brown rice or unpolished rice is a kind of whole, natural grain with very brown color of which only the outermost layer of the rice kernel are removed, thus preventing the lost of nutrients
A.1.1. Nutritional supplements
3. Dietary fiber
6. Thiamine (Vitamin B1)
7. Riboflavin (Vitamin B2)
8. Niacin (Vitamin B3)
9. Pantothenic acid (Vitamin B5)
10. Vitamin B6
11. Folate (Vitamin B9)
A.1.2. Health benefits
1. Insulin sensitive
Since it is a complex carbohydrate and contained high amount of fiber, it helps to release the glucose into blood stream slowly, thus decreasing the risk of insulin sensitive and type 2 diabetes.
Beside containing high levels of magnesium which is necessary for the synthesis of fatty acids to produce energy for our body needs, it also is one of the important component of antioxidant enzyme of which increases the body infighting against the forming of free radical.
3. It also contains a variety of important nutrients for the hair, teeth, nails, muscles and bones.
4. . Heart diseases and stroke
It oil component and lignans have been shown to significantly lower their LDL (bad) cholesterol and triglyceride levels, thus reducing the risk of plaque building up on arterial wall and decreasing the risk of hypertension, leading heart diseases and stroke.
High amount of selenium helps to repair and synthesis in damaged cells by eliminating worn out or abnormal cells.
A.1.3. Side effects
Long term exposure to arsenic can increase the risk of abnormal cell growth, leading to cancer risk.
A.2. Whole wheat
Wheat is a type of glass originally from the Middle East, but now cultivated worldwide for commercial purposes. In its natural unrefined state, it contain many important nutrients that can help nourish the healthy body and enhances fertility in men and women alike.
A.2.1. Nutritional Supplements
2. Dietary fiber
4. Vitamin B Complex
A.2.2. Heath Benefits
1. Healthy weight
Since whole in its natural state, it contains high amount of fiber that can reduce the fluctuation of insulin and the risk of depress of pancreas that can increase appetite and weigh gain.
Since it reduce the risk of insulin sensitive by releasing sugar slowly in to blood stream, thus decreasing the risk of type II diabetes.
As we mention in the previous article, high levels of magnesium reduces the risk of blood clot by dilating blood vessels, thus decreasing the risk of high blood pressure and heart disease and stroke.
4. HDL Cholesterol
Whole weat contains plant sterols and stanols that is proven to be effective in slowing the progression of atherosclerosis by reserving atherosclerosis naturally cause by cholesterol builds up the plaques inside the arteries, leading arteries clogged, resulting in cardiovascular diseases.
5. Breast cancer
High levels of lignan in whole wheat acts as antioxidant that improve the immune function in fighting against irregular cell growth, thus reducing the risk of cancer. Study shows that Avemar extracted, has been shown to inhibit the growth of human breast cancer cells transplanted into mice.
A.2.3. Side effects
1. Gliadin in whole wheat can weaken the immune system, leading to inflammation.
2. Wheat allergy.
Oat is a species of cereal grain grown for its seed and was first cultivated in Europe but is now grown all over the world, especially in Scotland and England. It is one of good crop to plant in the poor soil after crops are harvested in the Fall.
A.3. 1. Nutritional supplements
1. Dietary fiber
3. B vitamins
4. Vitamin E
A.3.2. Health Benefits
Since it contains high levels of fiber, it reduces the risk of type II diabetes and insulin sensitive.
High levels of beta-glucan in oat, helps in reducing the risk of LDL (bad cholesterol), thus reducing the risk of heart disease and stroke.
The property of avenanthramides in oat besides protecting the LDL cholesterol against the forming of free radicals by inducing the functions of copper and selenium against oxidation.
3. Immune system
High levels of selenium improves the immune system in fighting the foreign invasion of virus and bacteria causes of infection and inflammation.
Magnesium is a powerful minerals prevent the platelet clumping together by dilating blood vessels and reducing the risk of dangerous heart rhythms, thus decreasing the risk of cardiovascular diseases.
A. 3. 3. Side effects
1. Aveninin oat may trigger a reaction of coeliacs
2. No others are known
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