Looking to boost your chances of conception naturally? Omega-3s might just be THE solution! These precious fatty acids are the unsung heroes of fertility. In this article, we'll explain what omega-3s are and how they're beneficial for your health. We'll also tell you why incorporating them into your diet can improve your reproductive health... and also promote a healthy and fulfilling pregnancy. Let's get started!
Reminder: what are omega 3s?
Omega-3s are polyunsaturated fatty acids that are very important for the proper functioning of your body. They come in three main types:
- alpha-linolenic acid (ALA);
- eicosapentaenoic acid (EPA);
- docosahexaenoic acid (DHA).
These essential fatty acids play a key role in the structure and function of cell membranes, particularly those of the brain and retina.
However, the body cannot synthesize them in sufficient quantities on its own. It is therefore through diet that we can achieve our omega 3 ratio.
ALA, for example, is found mainly in plant sources such as rapeseed oil or walnuts. In contrast, EPA and DHA are mainly found in fish oils and oily fish.
What are the benefits of omega 3 for female fertility?
If you're looking to take care of your fertility, omega-3s are a great ally! By helping regulate hormones, they contribute to a balanced menstrual cycle and regular ovulation. A small but significant bonus: they improve egg quality... and thus increase the chances of conception.
Omega-3s are also beneficial during pregnancy , supporting the fetus's brain and eye development. Eating foods rich in this fatty acid can therefore reduce certain risks of complications, such as preeclampsia or premature delivery.
Be aware that these types of acids are also known for their anti-inflammatory properties, which helps create a healthy uterine environment, which is important for embryo implantation.
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How do omega 3s have a positive impact on male fertility?
The benefits of omega-3s are equally crucial for male fertility. These fatty acids improve sperm quality because they increase:
- the number;
- mobility;
- sperm morphology.
Once again, we strongly recommend that the future father eat a diet rich in omega 3. This can improve the fluidity of cell membranes and thus facilitate better sperm production.
Their famous anti-inflammatory properties also benefit men, as they protect reproductive cells from oxidative stress, a common cause of male infertility. Add to that the fact that this type of acid plays an important role in the production of hormones, including testosterone, which is essential for healthy sperm production.
So, by improving sperm health, omega 3 helps give you a better chance of pregnancy.
Boost your fertility with omega 3
How to get more omega 3 into your diet?
Increasing your omega-3 intake is easy. You can choose fatty fish such as:
- salmon;
- mackerel;
- sardines.
And if you're a vegetarian, you'll also find what you're looking for to stock up on omega 3. There are many sources of ALA in plant-based foods, such as:
- chia seeds;
- flax seeds;
- nuts;
- linseed oil;
- rapeseed oil.
Finally, if you are also a woman in a hurry or you don't cook... Give yourself a good cure:
- vegan omega 3 food supplement ;
- or fish oil-based food supplements.
And that's it!
How much omega 3 should I consume?
According to Santé Magazine , to benefit from all the essential nutrients of omega 3, it is recommended to consume:
- ALA: approximately 2 g per day, or 1% of daily energy intake.
- EPA: 250 mg per day for the general population and 500 mg for pregnant or breastfeeding women.
- DHA: 250 mg per day for the general population and 500 mg for pregnant or breastfeeding women.
