Supercharge Your Fertility with These Top 5 Superfoods
Many nutrients are required for optimal fertility. Vitamins B6 and B12, choline, the fat-soluble vitamins A, D, E and K, essential minerals calcium, iron and magnesium, trace minerals iodine, selenium and zin and the omega-3 fat DHA are particularly important. Ideally, food should form the foundation of your nutrient intake and there are certain foods that I refer to as superfoods because they are especially rich in these important nutrients.
Supercharge Your Fertility with These Top 5 Superfoods
Try to include these foods regularly to supercharge your fertility:
1. Eggs
Eggs are a rich source of complete protein, healthy fats and cholesterol. The yolks contain an abundance of the important fertility nutrients and are actually the primary dietary source of choline for many of us (the other richest source is liver, which most of us aren’t eating regularly). If you’re not sensitive to eggs, then aim to include 2-3 per day. If you are sensitive or allergic to eggs or you simply don’t like them then it’s important to focus on eating liver regularly and/or look at supplementing.
2. Green Veggies
If I had to choose one color vegetable to prioritize, it would be green. Leafy greens are especially beneficial for fertility because they are crammed with essential nutrients such as calcium, folate, iron and vitamin K, as well as fiber. Choose from arugula (rocket), chard, collard greens, kale, spinach and watercress and eat a variety. Aim to eat one portion (about 1-cup, tightly packed or the size of a loose fist) with every meal. If it seems strange to eat greens at breakfast, try adding them to a smoothie or serve with eggs.
3. Liver
This one often comes as a surprise, but liver scores highly in the fertility nutrition stakes. It’s so nutritious that it’s been dubbed nature’s multivitamin, and for good reason. Liver is one of the most nutrient-rich foods available, containing significant amounts of vital fertility nutrients including vitamin A, vitamin B6, vitamin B12, choline, copper, folate, iron, vitamin K2, selenium and zinc. If you haven’t eaten liver before start including it once a week and choose organic chicken liver, which has the mildest flavor. Hide small amounts in your favorite recipes by freezing it, then grating it and adding it to the pan for the last minute or two of cooking time. Liver is suited to recipes like Bolognese, chili and curries. You can also add to homemade burgers.
4. Nuts and Seeds
Nuts and seeds contain good quality plant protein, healthy fats and fiber. They are little nutritional powerhouses, rich in antioxidants, B vitamins including folate, calcium, vitamin E, iron and zinc. The best nuts to include in your fertility diet are almonds, Brazil nuts, hazelnuts, macadamia nuts, pecans and walnuts. Seeds to include are chia, flax, hemp pumpkin, sesame and sunflower seeds.
5. Oily Fish
Be conscientious about including fish in your fertility diet, especially cold-water oily (fatty) fish, which is the richest source of the essential omega-3 fat DHA. DHA is vital for fetal brain development as well as lowering inflammation in the body. Oily fish ticks a lot of important fertility nutrient boxes including vitamin B12, choline, iodine, iron, selenium and zinc. Choose fish species with high levels of DHA and low levels of heavy metals and contaminants. Good choices include Atlantic mackerel, herring, rainbow trout, sardines and wild Alaskan or sockeye salmon. Include oily fish in your fertility diet 2-3 times per week and mix things up by trying different varieties.
Medical Disclaimer:
The information provided in this blog is intended for general informational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider or qualified medical professional with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog.
