Fat Chat.
Let’s talk fat (as in the macronutrient) when it comes to fertility.
First of all, I don’t like to make a specific definition and be a good fat, bad fat cop - let’s just say that some fats are beneficial and some aren’t so great when it comes to fertility.
Fats are necessary for balanced hormones. That doesn’t mean it’s a free pass to go eat lots of fatty foods. The type of fat you’re getting into your daily meals is what is important. Fats are also key when it comes to the transportation of fat soluble vitamins (hello vitamins A, D, E and K).
I grew up in the era when all fats were demonised and ‘low-fat’ become the food mantra to a ‘healthy’ way life. If it didn’t have ‘low-fat’ on the front of it then I wasn’t interested. Fast forward a few years and I soon realised I could be doing my body more harm than good by always choosing low-fat, zero-fat options.
You may not realise it but certain foods can be pro-inflammatory in the body, especially types of fats including oils. Decreasing inflammation in the body is key to optimising egg health and preparing the body for implantation. That’s why replacing heavily processed fats with good fats like Extra Virgin Olive Oil is a great way to start reducing inflammation. Omega 3 fatty acids are also anti-inflammatory and associated with good brain function in children; so it’s good to include them in your diet. Think wild salmon, walnuts, avocados, olive oil, flaxseeds and chia seeds.
Diets high in trans fats have been linked to lower fertility rates and anovulation. What on earth are trans fats? They can occur both naturally and synthetically, it’s the artificial versions we should be looking to reduce where we can. Artificial trans fats can be found in things like margarine, baked goods and pastries along with deep-fried foods. WHO recommends that trans fat intake be limited in men and women to less than 1% of total energy intake. That means less than 2.2g/day in a 2,000 calorie diet.
References
Jorge E Chavarro, Janet W Rich-Edwards, Bernard A Rosner, Walter C Willett, Dietary fatty acid intakes and the risk of ovulatory infertility, The American Journal of Clinical Nutrition, Volume 85, Issue 1, January 2007, Pages 231–237, https://doi.org/10.1093/ajcn/85.1.231
https://www.who.int/news/item/09-09-2020-more-than-3-billion-people-protected-from-harmful-trans-fat-in-their-food