5 Foods and Nutrition Recommendations That Enhance Your Natural Fertility

5 Foods & Nutrition Recommendations That Enhance Your Natural Fertility

There are a number of ways to enhance fertility naturally. Fertility Yoga is one of them it helps you relax (& reduce stress) which can lead to balancing your body and hormones (read more); likewise nutrition is a key factor…

As a Health and Fertility coach I would give you 5 recommendations:

  1. Add fibre and vitamins (vitamins C & B mainly) to your diet: vegetables, fruits and whole grains
  2. Incorporate more vegetarian sources of iron: nuts, seeds, whole grains, tofu and legumes
  3. Increase intake of vegetable protein and lower animal protein
  4. Stop consuming low-fat or fat free dairy. A Harvard University study showed that women who ate more than two portions a day of low-fat dairy foods were 85 percent more likely to be infertile due to ovulatory disorders than those who only ate it less than once a week.
  5. Increase the intake of mono-saturated fats (like avocado, olive oil, coconut oil, etc.) and decrease the intake of Trans/saturated fats (like dairy butter, greasy meat, cheddar cheese, etc.)

Fertility issues can be a consequence of malnutrition; being overweight or underweight can affect your chances of conceiving.

The 5 Foods That Enhance Your Natural Fertility are:

  1. Avocado: Eat one avocado a day. Research has shown that the consumption of salad with avocado and olive oil mixture can help women to get pregnant.
  2. Broccoli & broccoli leafs: This is a super fertility food, it contains a fibre and compounds (calcium, manganese, folic acid, etc.) that helps balancing hormones.
  3. Artichokes: They are low in calories and fat, but high in vitamins and folic acid. Additionally they where a symbol of fertility in ancient Egypt.
  4. Almonds: Adds good & healthy fats (monosaturated) to your diet and contains Zinc which is crucial for conception. They are a symbol of fertility[1] and this is why they are a tradition in weddings of different religion and traditions.
  5. Spinach: Rich in in Folic acid (1 cup = 263 mcg of folate (65% DV)), Manganese and Iron. Prefer raw organic spinach since it will give you far more nutrients than boiled or steamed.

Try to avoid excess caffeine and alcohol

This also applies to those couples undergoing IVF (in-vitro fertilization).

It takes two to tango, men are also in this equation so this 5 foods will also enhance male fertility (including sperm count): “Men who are looking to have a baby also have a responsibility to maintain a healthy body weight and consume a balanced diet, because male obesity may affect fertility by altering testosterone and other hormone levels,” Schantz said [2]

Follow my blog and Instagram for fertility boosting recipes and happy healthy eating habits

Nina Tascon-Pink (@birthyogamama)

Fertility, Birth & Health Coach

Yoga Teacher

[1] Thomas, Robert B. (1997) Jordan almonds likely a fertility symbol, http://www.deseretnews.com/article/570995/Jordan-almonds-likely-a-fertility-symbol.html?pg=all

[2] Schantz, Brooke (2013), Loyola University Health System,  http://loyolamedicine.org/newswire/news/infertility-problems-here-are-some-eating-tips-boost-fertility

Broccoli and Pepper Brown Spaguetti

I love pasta! I think I have some Italian in me. Last year I was fortunate to spend one month in Italy, and yes, I ate pasta everyday 🙂 It was a dream come true LOL. When I was a kid I asked for pasta every day and my father said that it was unhealthy to eat so much pasta, crying and upset I use to run into my room and shouted “I should have been born in Italy, italian kids eat pasta every day”.

Well now a days we eat pasta twice o three times a week, and we prefer brown organic kind or sometimes gnocchi.

I prepared with the veggies that I had in my fridge:

– broccoli
– sweet peppers
– 1 clove of garlic

Using olive oil, stir fried them on a medium heat.

Boil the water add a bit of sea salt and olive oil. Add Biona Organic Brown Pasta to cook for 5 mins.

Strain the pasta when “Al-dente” not so soft neither hard. Place it on a bowl and add olive oil (2 table spoons per serving)

Serve the veggies on top of the Spaghetti.

Add parmegiano reggiano you eat dairy

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Quinoa, Peppers and Avocado

Now that is a bit chilli in London (just like the weather in Bogota, Colombia or Quito Ecuador), we enjoy warm delicious, healthy comfort food. This Quinoa es perfect to invite friends over for dinner or surprise your partner or kids with something colourful, filling and tasty.

Ingredients for 3 servings:

3 Small Sweet Peppers (Preferably Yellow, Red and Orange or Green the colours are essential for this recipe)
1 clove of garlic
2 tablespoons of olive oil
2 carrots
1 avocado
30 grams of pine nuts
200 grams of Quinoa
Parley or Corianderquino, peepper ,avocado, green leafs, balsamic

Cut pepper into julienne type pieces, carrots into small squares, and finely chop the garlic. Add the olive oil into a sauce pan, then fry garlic for 1 minute then stir fry peppers and carrots  for 5 minutes in medium heat, add pinenuts and stirfry for anothr 5-7 minutes.

In the mean time cook quinoa just like you cook Rice, two measurements of water for one of quinoa. Wash quinoa in at least 3 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a large sieve. Add quinoa to a separate pot of boiling salted water and cook 10 minutes, bottom layer of water vaporises. Move quinoa with a fork and then bring the stove to a low heat and cover it with a lid.

When ready add it to the sauce pan with the veggies and mix them all. Top it with parsley or coriander and avocado squares leaves for taste and decoration. Add salt and pepper. If you like spicy food add chilli flakes.

Avocado & Cucumber Summer Soup – Entrée

My friend Susy Dieppa invited me for lunch and gave this soup as an starter. I love it, its so delicious, healthy and easy to make!

Ingredients:

  • 2 Avocados
  • 1 Lemon
  • 1-2 small cucumbers
  • Chilli flakes, coriander seeds (you can sprinkle anything you like Croutons or Fresh Coriander)
  • Sal and pepper

Servings 4/5 people as an starter.

Blend two avocados and one cucumber (if not organic take the peel off). Add the juice of one lemon. Check the consistency, if it looks more like guacamole then add more cucumber until it has a thick soup texture.

Add salt and pepper and top with chilli flakes and coriander seed.

 

Avocado Cucumber Summer Soup
Avocado Cucumber Summer Soup