Boosting Fertility Nutrition with Carrots

Infertility is becoming more common in the United States. According to UCLA health statistics (2020), approximately 15 percent of U.S. couples will experience fertility problems at some point in their lives. Although many factors play a role in both male and female infertility, increasing health research points to the North American diet as a major cause of the problem.

When it comes to boosting men and women’s fertility nutrition, there are a number of possible modifications and additions that can be included and carrots are one powerhouse vegetable that should not be overlooked. Rich in beta-carotene, vitamin A, and antioxidants, the nutritional makeup of carrots offer many fertility benefits to both men and women.

Key Nutrients That Affect Female Fertility

There is no doubt, when trying to conceive, women’s nutrition can play a vital role in fertility health and creating a healthy foundation for conception to occur. Among the many essential nutrients that impact women’s fertility, some key ones include vitamin A, vitamin K, and folate.

• Vitamin A: Vitamin A is essential for a healthy reproductive system in women, and a lack of this nutrient can lead to problems with ovulation and infertility.
• Vitamin K: Vitamin K is important for blood clotting, but it has also been shown to help prevent miscarriage in pregnant women with low levels of this nutrient, which can lead to abnormal menstrual bleeding.
• Folate: This water-soluble B vitamin plays an important role in DNA synthesis and cell division, critical for healthy egg production. A lack of folate can lead to increased homocysteine levels, which affects the quality and functioning of eggs.

Nutrients That Affect Sperm Quality

Women’s fertility isn’t the only aspect of reproductive health that can be affected by nutrition, many nutrients can also affect sperm quality. Among them, vitamin A, vitamin K, and folate are crucial to spermatogenesis, the quality of the sperm, and the functioning of the sperm.

• Vitamin A: Vitamin A is crucial in the production of sperms. Studies have shown that individuals deficient in vitamin A suffer from a lower sperm count than individuals who have a normal nutrient level.
• Vitamin K: Vitamin K is necessary for the activation of proteins that are involved in blood clotting. One of these proteins, called “coagulation factor II” or prothrombin, is also essential for sperm to fertilize an egg.
• Folate: This water-soluble B vitamin plays an important role in DNA synthesis and cell division, critical for healthy sperm production. A lack of folate can lead to increased levels of homocysteine. This amino acid affects the functioning of sperms, and high levels of the chemical can cause neural tube defects in the fetus.

How Carrots Are a Fertility Superfood

Contrary to common belief, carrots are not high in vitamin A, rather, it is high in the carotenoid, beta-carotene, which is then converted into vitamin A in the body. This vitamin A contributing source of beta-carotene is a key chemical that can improve both men and women’s fertility and improve the results of assisted reproductive technology and fertility treatments. In fact, in one study, beta-carotene was found to improve sperm motility by 6.5 percent to 8 percent.

Along with the nutrients mentioned above, there are other essential building blocks of the nutrients found in carrots that build it up into the fertility superfood that it is. Rich in additional nutrients such as vitamin C, B6, biotin, fiber, potassium, thiamine, and rich in antioxidants, carrots are known to protect heart and eye health, and studies have even evaluated the effectiveness of carrots at reducing the rates of bladder, cervical, prostate, colon, larynx, and esophageal cancers.

Carrot Juice Recipes for Fertility Health

While including fresh raw carrots into daily meals is an optimal solution for incorporating this superfood into a fertility-friendly diet, fresh-juiced carrots can provide some convenient benefits as well. Whether taken on the go and sipped during a long commute or served as a quick workday pick-me-up that doesn’t involve the loud crunching, juicing carrots provides a concentrated form of the vitamins, minerals and enzymes they contain with the ability to consume more carrots at one time than snacking on carrot sticks. It should be noted however that the one nutrient that will be lacking in carrot juice, is fiber.

That being said, for those looking to include a carrot juice pick me up in their routine, here are two simple and delicious juice recipes to enjoy guilt-free. Just remember to not peel the carrots before juicing, as the skin contains a lot of beta-carotene.

Incorporating Carrot Pulp into Recipes

One noticeable trait of juicing fruit and vegetables is the abundance of leftover nutrient-dense pulp. In fact, approximately six grams of fiber end up in the pulp left over after juicing only four large carrots. This fiber can be essential to regulating digestion, maintaining healthy cholesterol levels and regulating blood sugar.

Rather than toss the remaining dried pulp after making carrot juice, put the pulp to use with these tasty options.