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

Vegan Quinoa Stirfry (Aubergine, Peppers, Broccoli, Onion)

Ingredients for 3 servings:

  • 2 Sweet Peppers (Preferably Yellow and/or Green the colours are essential for this recipe)
  • 1 clove of garlic
  • 2 tablespoons of coconut or olive oil
  • 1 Onion
  • 1 big avocado or two small ones
  • 100 grams of brocolli
  • 200 grams of Quinoa
  • Pasrley
  • Himalayan pink salt or sea salt

Vegan Quinoa

Slice the aubergine and place them inside a deep pot with salty water (3 tea spoons of salt). You can live them for 10 mins or more.

Cut peppers and onions into julienne type pieces and finely chop the garlic. Add the the oil into a sauce pan or a wok, then fry garlic for 1 minute then stir fry onions, peppers and brocolli and  for 10 minutes in medium heat.

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.

Serve the quinoa and then decorate with the veggies or if you preffer, add the quinoa into the sauce pan (or wok) with the veggies and mix them all for a minute. Top it with parsley and avocado squares leaves for taste and decoration. Add salt and pepper. If you like spicy food add chilli flakes.

Halloumi Rocket and cherry tomato

On a sunday night I usually want to eat comfort food, which for me means something with cheese!

This Halloumi Rocket and cherry tomato salad fulfils my cravings:

Ingredients
2 Servings
– 150g Halloumi Chesse
– 100 g Rocket Lettuce
– cherry tomatoes
– 30 pine nuts
– balsamic vinegar pearls
– olive oil and pepped (optional)

Preparation

On a pan using medium/high heat, cook the thin slices of Halloumi cheese. When cooked place it on a bed of rocket lettuce. Decorate it placing the cherry tomatoes around the lettuce and sprinkle pine nuts on top. Carefully with a spoon place some balsamic vinegar pearls on top of all the salad. Add pepper!

*halloumi cheese is quite salty no need to add salt.

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Vegetable Fritters & Protein Dips by Cook It with My collab

I invited today to my blog my great friend, cook and entrepreneur Juliana Zarate. You need to try this is you like spicy, vegan, protein rich food!

Ingredients

Avocado/Tofu dip
1/2 Avocado
100 gr tofu
3 leaves Mint
1 tablespoon wasabi
1 teaspoon of Dijon Mustard
1 teaspoon olive oil
Pinch of salt
Optional: 1 tablespoon of water
Optional: Black sesame seeds to decorate

Mix all ingredients except for the black sesame seeds in a processor. Add water if the mix is too dry.
Serve of a bowl and decorate with slack sesame seeds.

Black Bean dip
1 tin organic black beans
1/4 red onion
1/2 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon paprika
1/2 teaspoon chilli flakes
1 teaspoon olive oil
2 Garlic cloves
1 Tablespoon of vinegar
Water
Salt & pepper to taste
1 red chilli
5 sprigs of coriander
Optional: 1 Grated carrot

Roughly chop 4 sprigs of coriander & the red chilli. Mix in a bowl with 1/2 teaspoon of vinegar and a pinch of salt and set aside.
Heat a pan over medium-high heat, then add the oil onions, garlic and grated carrot*. Allow to cook for 5 minutes or until they begin to soften (add water if the pan dries).
Add a splash of vinegar, chilli, paprika, cumin & cinnamon, mix to combine and cook for 1 more minute.
Drain and wash the black beans, then add it to the pan. Mix to combine and cook for 4 minutes. Add water whenever the pan dries.
Add salt & pepper to taste, then add to a processor and mix everything plus the remaining 3 sprigs of coriander. Process until obtaining a smooth texture.
Serve in a bowl with a topping of coriander & chilli.

Vegetable fritters

1 tablespoon white wine
1 teaspoon of vinegar
4 mint leaves
1/2 teaspoon chilli flakes.
1 tablespoon of olive oil
1/2 Butternut squash
1 Courgette
Sea salt & pepper to taste

1. Wash & peel the butternut squash, then cut it lengthwise into 1/2 cm thick slices
2. Wash the courgette. Then slice it diagonally into long strips.
Wash and chop the min leaves as small as you can.
Heat a pan over medium heat, add half the oil and place the butternut squash. Make sure they are coated in oil. Cook over medium heat for approximately 4 minutes each side or until they begin to blacken. Add a bit more oil if the pan dries out. Remove from the pan.
Return the pan to the hob over medium-high heat, add the remaining oil, the courgette slices the chilli, a splash of wine, and the chopped mint. Stir fry until they begin to brown and remove. Be careful not to break the slices. Remove from the pan.
Stack each butternut squash slice with a courgette squash. Add sea salt over.
Eat each stack with protein dip over it.

Note: should you have time, bake the squash in the oven with olive oil for 25 – 30 minutes instead. Only add salt after you have baked the squash.

vegan meal

More of this and plenty of valuable nutrition information very soon on on my blog and on Cookit.co

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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