“What’s your top foods for fertility, Kathy?”
Ooh if I had a Pound/Euro/Dollar for every time I’ve been asked that I’d have a massive pile of coins by now!
Of course, I really think that eating a variety of nutrient-dense foods is the key to a fertility-friendly diet I do have some fave foods that are tasty and provide many of the goodness we need to make and carry a healthy baby.
So, here are my top 5 foods for fertility. They may not be everyone’s choice, but they are mine. BUT they’re in no particular order here …
#1 Nuts and Seeds
My personal addiction is almonds, but I’m talking almonds, walnuts, pecans, hazelnuts, cashews. And their nut “butters”. And even the oils for drizzling.
F-A-B-U-L-O-U-S sources of good fats which we need for a healthy body and mind generally. AND as part of our stash of foods for fertility.
Almonds are a good source of zinc and the all-important FOLATE (folic acid) too which women and men need for baby-making.
Nuts also have Vitamin E which is helpful for women’s fertility and for sperm function in guys.
And what about those seeds? Also top foods for fertility. Pumpkin, sunflower, sesame. flax.
Great for fab fats and Vitamin E. Sunflower seeds have lots of magnesium. And that’s important for female fertility and in pregnancy.
Of course, nuts and seeds are veggie and vegan friendly too.
#2 Beans, Peas and Lentils a.k.a Legumes
The humble legume is not so humble.
They are a great source of folate or folic acid. It’s best known for it’s role in preventing spina bifida but we now know it’s really key for fertility.
Get yours from legumes and also leafy greens, nuts and wholegrains. AND women should supplement when trying to fall pregnant.
Beans, peas and lentils are also protein packed. And eating good quality protein with each meal and snack balances blood, sugar, energy, mood and hormones. Gotta be good, right?
And once again, suitable for vegetarians and vegans. Love those lentils!
#3 Leafy Greens
I know I always say healthy eating is not all about the kale and it ISN’T!
BUT green leafy veggies are packed with goodness. Real fab foods for fertility.
They have folate and Vitamin B6. Vitamin B6 is needed for women’s hormones production and balance and for a healthy pregnancy.
Your Mum was right, you should eat you greens!
Remember my guidance on choosing organic veggies and fruits? Read more here.
#4 Oily Fish
As well as containing protein, oily fish – salmon, mackerel, sardines – are an excellent source of good fats.
I buy my salmon organic or wild, if I can.
Oily fish also has good levels of Vitamin B6, Vitamin B12, Vitamin E, zinc. Real powerhouses!
Eat yours for breakfast as well as lunch or dinner.
#5 Strawberries (and Other Fruits)
I usually suggest eating 7 portions of fruits and veggies daily, at least where 1-2 portions are fruits.
Strawberries are a good choice, as they are less sugary AND have Vitamin C. Vitamin C is great for sperm health and some studies show it plays role in ovulation. Who knew?
Other Vitamin C foods for fertility are blueberries, kiwi fruit, mangoes, citrus fruits, red peppers, watercress, parsley and Brussels Sprouts.
Can I be sneaky and make a plea for adding a SIXTH recommendation?
Drink plenty of filtered or bottled (glass bottles only) water to flush out terrible toxins and keep you hydrated.
That’s my top 5 foods for fertility? What say you?
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