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00:00:00 What you eat can have a big impact on your fertility. I'm Raquel Munroy, a fertility nutritionist based here in the UK. And what I always ask my clients to do is to increase their antioxidants in their diet. Now what I want to talk through today is what antioxidants are, why are they good for fertility, and what foods you can start incorporating into your diet now that will help increase
00:00:25 your chances of conception. Now antioxidants are compounds that help to protect our body's cells from free Now antioxidants are compounds that help to protect our body's cells from free radicals. Free radicals are unstable molecules which we produce through processes such as metabolism, but also from external factors such as exposure to pollutants, pesticides, chemicals, ultra
00:00:49 processed foods, smoking. Now what happens is that then increases oxidative stress in our body and this damages our cells and increases inflammation. our cells and increases inflammation. Now there are various ways that antioxidants can help improve your chances of conception and to help to just make you healthier is that they, number one, antioxidants
00:01:12 can definitely improve egg and sperm health. Now egg and sperm cells are really susceptible to oxidative stress and when they become damaged it can then really impact your chances of conception. For women what oxidative stress does is it can interfere with ovulation and of course course
00:01:30 impact egg health. And for men sperm can be dramatically impacted by oxidative stress which can lead to low sperm utility, low sperm count, morphology and also high DNA fragmentation which is damaged in cells and sperm. It's also helped to regulate your hormones, it's excellent for enhancing your uterine
00:01:56 lining. Now one of the key things is vitamin E we know is excellent for thickening the Now one of the key things is vitamin E we know is excellent for thickening the lining of the uterus and especially for those who may have suffered from miscarriage or going through into IVF. A really healthy uterus makes it more receptive to implantation.
00:02:17 The other way that it can help to improve your chances of conception are through increasing and enhancing blood flow to the reproductive organs. Antioxidants also help to fight inflammation which we know, inflammation in the Antioxidants also help to fight inflammation which we know, inflammation in the body such as from conditions like endometriosis has a real impact on fertility. So the first thing you can start incorporating now are things like your green
00:02:46 leafy vegetables. Now these are excellent, these are an excellent source of vitamin C which is one of the key antioxidants. So things like kale, broccoli, brussel sprouts and also your citrus roots, lemon and grape lemon and grape fruit are really all high vitamin C so you can start incorporating that into
00:03:04 your diet. And also the cruciferous vegetables are an excellent source of vitamin K so your kale and your broccoli and so on is really really high in vitamin K. Another antioxidants that you need to start including is vitamin D. Now we know with vitamin D low vitamin D status has been linked with an increased risk of miscarriage and preterm
00:03:27 birth. So with vitamin D the ideal source is of course the sun but as we head it into So with vitamin D the ideal source is of course the sun but as we head it into autumn and winter food sources and supplementation is an excellent option. So your food sources are things like mushrooms and of course animal products like milk, butter, eggs or all excellent sources.
00:03:51 Vitamin A as I mentioned before great for improving the lining of the uterus so things like avocado are really good and also your nuts and seeds that you pumpkin like avocado are really good and also your nuts and seeds that you pumpkin seeds and so on, sesame seeds are all excellent sources of vitamin A. And when it comes to nuts, bersil nuts are really good source of selenium which is important
00:04:13 for fertility, it's excellent for the thyroid and we know thyroid function is important when it comes to reproduction. So I hope that's helped and I just want to...
