FSH (follicle stimulating hormone) is essential for fertility and reproduction, among other things. There are many factors that lower the levels of FSH produced by the body, and this can lead to reduced fertility. Therefore, it is important to take steps to improve your body’s FSH levels if you are trying to conceive. Start with Step 1 below for more information.
Increasing FSH Levels Through Diet
Eat more foods containing essential fatty acids. Essential fatty acids are important in the production of hormones in the body, including FSH. Essential fatty acids include omega-6, omega-9 and omega-3.
- The foods that provide the body with omega -3 are fish oil and flax oil and oily fish (salmon, trout, mackerel, sardines, herring and anchovies). Women are encouraged to eat at least two servings of oily fish per week to increase the level of omega -3 in the body.
- A good source of omega-6 are borage oils (which can be taken in supplement form), while good sources of omega-9 include avocados, sunflower oils, nuts and seeds.
Consume more dark green and sea vegetables. Dark green and sea vegetables provide the body with the vitamins and minerals necessary for a healthy endocrine system, which, in turn, is necessary for FSH production.
- Dark green vegetables include kale, spinach, broccoli and cabbage, while sea vegetables include things like nori, kelp and wakimi. Spirulina can also be taken as it provides the body with proteins and minerals.
- Women who wish to improve their FSH levels are advised to eat at least five portions of these foods per day. This can be done by blending green veg into a morning smoothie, eating a green salad for lunch and including at least two portions of green or sea veg with dinner.
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