There is a wealth of data showing how the foods we eat can have a powerful impact on our fertility and the many root causes of fertility problems. The foods we eat literally power our cells and influence our menstrual cycles, ovulation, egg quality, gut microbiome, immune system, thyroid function and even vaginal microbiome - all of which impacts fertility. Powerful right?
Many women in their childbearing years are deficient in key nutrients for fertility including:
-Zinc
- Protein
- Vitamin D
- B6
- Omega-3s
- Folate
- Iron
- Iodine
- Calcium
- Magnesium
Focusing on an optimal fertility diet (along with a good quality prenatal) is important during your preconception phase and during pregnancy to restore nutritional deficiencies that may be present and so that you can enhance your fertility, have a healthy pregnancy, optimise your baby's health and your postpartum healing journey.
Here are some fertility foods to include in your diet:
Brazil nuts - great source of selenium which is an antioxidant and key nutrient for thyroid and hormone health.
Flaxseeds - supports a healthy gut & oestrogen balance.
Eggs - great source of choline which is essential for baby’s brain development. Make sure that you are eating the yolk as this is where you will find the choline.
Fish - high in omega-3s for baby’s brain development and your hormone balance. Caution with heavy metal exposure in fish. Always choose smaller fish from good sources or take a supplement that includes 3rd party testing for heavy metals & oxidation.
Avocado & Olive oil - great source of healthy fats & nutrients to nourish
Grass fed liver - great source of bioavailable minerals such as iron.
Leafy greens - high in essential nutrients for fertility such as folate, vitamin C and vitamin K.
Cruciferous vegetables (broccoli, cauliflower, Brussel sprouts, mustard greens, kale & radish) - supports healthy hormone balance by improving detoxification. Ensure these are cooked if you have a thyroid problem.
Probiotic rich foods - for a healthy gut microbiome which is essential for happy hormones & fertility
Legumes - Rich in fibre for a healthy gut. Make sure that you soak overnight and cook properly to deactivate the anti-nutrients such as phytic acid as this compound can block the absorption of nutrients.
Berries - Rich in antioxidants & nutrients
Key Principles for a Fertility Diet:
Purchase organic where possible (this is important for fertility and reducing toxin exposure)
Focus on good quality protein, healthy fats and complex carbohydrates in each main meal
Whole foods diet rich in veggies
Regular meals
Limit/avoid caffeine and alcohol
Drink filtered and mineralised water
As always, I would love to support you along your fertility journey so please feel free to book a consultation for personalised holistic care.
Allison xo
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