How does air pollution affect fertility?
Fine dust particles in the air such as PM2.5 and PM10 are very small in size, easily entering the blood and reaching many organs in the body, including the reproductive system. This condition can cause:
Increased oxidative stress, affecting egg and sperm quality.
Hormonal disorders, which disrupt the menstrual cycle or ovulation.
Reduced sperm count, quality, and mobility.
Sleep disturbances, stress and fatigue indirectly affect reproductive hormones.
These effects tend to increase during the period of poor air quality, especially in early winter and the long fog season.
Foods that support reproductive health during times of air pollution
Foods rich in antioxidants: Foods rich in antioxidants help neutralize free radicals that damage eggs and sperm, especially during menstruation. Berries, citrus fruits, goji berries, guava, bell peppers and dark green leafy vegetables help protect reproductive cells and increase resistance.
Foods rich in omega-3: Omega-3 helps reduce inflammation, improve sperm quality and hormonal balance. Flaxseeds, chia seeds, walnuts, fatty fish and beans rich in good fats are a useful source of supplement when the body is affected by air pollution.
Foods rich in zinc, vitamin E and selenium: Zinc, vitamin E and selenium are important for sperm health, helping to increase the quantity, mobility and endurance of cells. Pumpkin seeds, almonds, sunflower seeds, eggs, and whole grains are ideal choices to supplement these nutrients.
Diet for pregnant women
Pregnant women are more sensitive to pollution and need to pay more attention to nutrition:
Drink enough water to support detoxification.
Eat foods rich in iron and folate.
Choose seasonal fruits, warm meals, prepare at home.
Avoid spicy, fried foods.
Increase light herbal teas such as ginger, basil to reduce inflammation.
Limit going out when the air index is high.
Nutrient groups to increase
Vitamin C: Vitamin C helps boost immunity, support the lungs and regenerate vitamin E. Supplements from oranges, guava,hanxi, broccoli and cabbage help the body fight oxidative stress and protect cells.
Vitamin E: Vitamin E protects cell membranes from pollutants. Olive oil, sunflower oil, almonds and sunflower seeds are abundant sources, helping cells stabilize and limit damage.
Beta-carotene: Beta-carotene reduces inflammation and supports mucosal health. Carrots, radishes, spinach, coriander and amaranth help increase tissue health and improve the immune system.
Omega-3: Omega-3 fights oxidative stress, supports the lungs and reproductive organs. Chia seeds, flaxseeds, walnuts, and fatty fish help reduce inflammation and maintain cell stability.
