This week we are going to talk about minerals. Now I know a lot of times minerals don’t really get a lot of attention but they are just as important to our health as vitamins are. This post specifically talks about zinc, copper and magnesium and their important role in fertility. There are several enzymes needed to protect a woman’s reproductive organs and they are dependent on the trace elements zinc, copper and magnesium.
A certain amount of zinc is needed in the body to produce mature eggs that are ready for fertilization. Zinc helps maintain follicular fluid levels so that the egg can travel through the fallopian tubes to make it to the uterus so that the egg can attach to the wall. Zinc is also used to keep hormone levels stable throughout the menstrual cycle. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report.
Copper is related to estrogen metabolism which helps regulate your cycles and is required to maintain pregnancy. Estrogen helps the uterus grow to support the baby, helps maintain the uterine lining and helps with blood circulation for mom and baby. Estrogen also helps stimulate hormone production for all the hormones needed during the time of pregnancy.
Magnesium supports proper blood supply to the uterus and is also important for the production of progesterone. Progesterone is a hormone that’s important in the menstrual cycle and is sometimes called “the pregnancy hormone”. Progesterone causes the uterine lining to thicken and helps prepare an ideal environment in your uterus for a fertilized egg so that it can continue to grow and be healthy.
Studies have shown that women are not getting enough minerals in their diet. Excessive stress depletes minerals in the body leading to women becoming deficient in these important minerals that then ultimately lead to issues with fertility or sometimes even miscarriages. There may be a chance you are so deficient in these minerals that you need a supplement to boost your depleted levels until you can maintain levels from food alone. If you suspect you are abnormally low, you may take a Spectracell test that specifically tests these minerals and can give you a better idea on your deficiency status. However, if you are simply low on these minerals, there are many foods you can consume that can help boost your levels.
Here is a list of foods to eat to obtain these important minerals.
Zinc:
Primary Sources: oysters, liver, lean beef, egg yolk, fish, lamb, pork, turkey
Secondary Sources: crab, pumpkin seeds, dark chocolate, nuts
Copper:
Primary Sources: liver, oysters and other shellfish, nuts, calamari, lobster, sun-dried tomatoes
Secondary Sources: sesame seeds, sunflower seeds, pumpkin seeds, dark leafy greens, dark chocolate, black pepper
Magnesium:
Primary Sources: dark leafy greens, pumpkin seeds, almonds, fish, avocados, yogurt, bananas
Secondary Sources: nuts, dried fruit, dark chocolate, soaked beans, sunflower seeds
I hope this fertility series thus far has shown the importance of overall health and how important it is to reduce stress and eat a nutritious whole foods diet. Studies have actually shown that the women’s diet and nutrition before the pregnancy affect the health of the baby just as much as your diet while pregnant. Your body relies on the nutrients and overall health of your body while pregnant so it is important to really focus on you and your health at least 6 months to a year before trying to get pregnant. Your body is remarkable and knows when it is ready to support and care for a healthy baby so try to listen to what your body is saying and help prepare it for the amazing journey of bringing a little human into the world.