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Fertility Nutrition Men's Fertility

The Fertile Dozen: 12 Fertility Boosting Foods

Elizabeth Willett - M.A., Certified Herbalist
July 17, 2021
Reviewed by Christine Traxler, MD

Clean whole foods are foundational in any health-promoting diet, particularly The Fertility Diet. The foods we eat provide nutrients that protect our cells and the integrity of our DNA. This form of protection becomes more and more important as we age, due to years and years of being exposed to toxins, xenohormones, and free radicals that are harmful to fertility health, specifically to eggs and sperm.

You’ve very likely heard about The Dirty Dozen and Clean Fifteen foods, right? These are foods that are either best purchased organic or that don’t need to be organic. Well, to play off of that idea, we want to share with you the 12 fertility-boosting foods that you really should include in your Fertility Diet. Be sure to eat The Fertile Dozen and let me share with you why.

1. Apples – Apples are a favorite! They are low on the glycemic index to help encourage healthy blood sugar balance and are low-calorie and high in fiber, which is important for helping the body naturally detoxify excess estrogen that adversely affects fertility. For the full health benefits, eat the skins, as 2/3rds of the fruit’s fiber is in its skin. Buy organic!

2. Brazil nuts – Brazil nuts are most known for their selenium content, but also offer zinc and L-Carnitine. Zinc benefits immune health, as well as male fertility and sperm health as do selenium and L-Carnitine. Selenium, in particular, is necessary for proper sperm formation. Eat 2-3 raw Brazil nuts a day. It’s that easy!

3. Broccoli – Broccoli is another favorite! It is rich in phytonutrients and compounds like DIM and fiber, that help the body to get rid of excess estrogen. Brussels sprouts, cabbage, and kale are other cruciferous vegetables that help the body do this too. Organic is not necessary.

4. Hemp Seeds – Hemp Seeds (hemp hearts) are an excellent, popular source of essential fatty acids (EFAs); just 3 Tablespoons = 3,000mg omega-3 EFAs. They also contain omega-6, gamma-linolenic acid (GLA), and naturally contain all 20 amino acids, nine of which the human body cannot produce on its own. Hemp seeds are rich in protein and fiber. PS. Hemp seeds do NOT cause psychotropic reactions like smoking Cannabis does. Choose US or Canadian-grown hemp seeds (not those grown in China).

5. Lentils – Lentils are an inexpensive iron-, fiber- and protein-rich legume known as a pulse. Lentils are a fertility-friendly food because they are rich in folate. One cup of cooked lentils provides 90% of your daily folate needs. These don’t have to be organic.

6. Papaya – Papaya is an excellent source of antioxidants like vitamin E (to protect our egg and sperm DNA integrity). It is also rich in carotenes (vitamin A), vitamin C, folic acid, potassium, and dietary fiber. It is a low glycemic index fruit to support healthy insulin levels instrumental in healthy hormonal balance. Papaya contains the digestive enzyme papain that acts as a pain reliever, blood thinner/anticoagulant, and an anti-inflammatory agent; all of these are supportive of painful or inflammatory fertility health conditions. It may boost immune system health as well. Papayas do not need to be purchased organic.

7. Raspberries – Raspberries are high in antioxidants that protect the body from free radical damage. Berries are believed to be protective of uterine tissues and supportive of egg and sperm DNA. They are also a low glycemic food and are rich sources of vitamins and minerals. Fun Fact: Red Raspberry leaves are one of the most well-known uterine tonic herbs. Organic berries of all kinds are best!

8. Spinach – Spinach is a must for everyone’s Fertility Diet. It is one of the most nutritious superfoods on the planet; packed with the antioxidant vitamins K, A, C, and E, vitamins B2 and B6, manganese, folate, magnesium, iron, calcium, potassium, dietary fiber, copper, protein, phosphorus, and zinc. Spinach is also a good source of omega-3 EFAs, niacin, and selenium. Always choose organic, or grow your own (it easily grows in pots)!

9. Spices – Spices like turmeric, ginger and cayenne promote circulation throughout the body and are herbal anti-inflammatories and analgesics.

  • Turmeric (Curcuma longa) is a powerful antioxidant that can help the body regulate menstrual bleeding and is liver protecting.
  • Ginger root (Zingiber officinale) helps support normal detoxification and proper digestion and soothes the stomach.
  • Cayenne (Capsicum annuum) has the powerful ability to warm the body, helping the body clear colds, soothe achy joints and slow bleeding.

Each of these are Womb Warming Herbs, just add a few pinches of the herbs of your choice to healthy drinks or recipes; they’re spicy! They do not need to be organic.

10. Swiss Chard – Swiss chard is an antioxidant- and fiber-rich dark green leafy vegetable rich in iron, folate, vitamins B6 and E, helping the body to have a healthy inflammatory response. Choose organic!

11. Walnuts – Walnuts are an easy source of omega-3 EFAs that are needed for healthy hormone production, as well as healthy brain development for your growing baby. Just 1/4 cup of raw walnuts contains about 2,270 mg of omega-3s! Always purchase raw walnuts, as heat damages the essential fatty acids.

12. Whole grains – Whole grains, ones that are still in their original form and not processed, are wonderful sources of antioxidants, copper, manganese, B vitamins and iron and, perhaps most important, soluble fiber, which helps to reduce cholesterol and supports healthy elimination and blood sugar regulation, while boosting the immune system. They are also anti-inflammatory. Try oatmeal (not quick-cooking or instant), quinoa, barley, buckwheat, spelt, millet and brown rice.

Each of these foods can be added to a variety of Fertility Smoothies or smoothie bowls, yogurt parfaits, or snacks, or try our 7 Fertility Superfoods Salad. Consider lightly steaming dark greens – broccoli, Swiss chard and spinach to enhance the bioavailability of the nutrients they offer.

If you have a favorite recipe that contains one of The Fertile Dozen, feel free to share it in detail below. For recipe inspiration and ways to use these foods, consider the:
21 Day Fertility Diet Challenge
10 Day Fertility Smoothie Challenge
Cooking For Fertility Cookbook

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About the Author

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Elizabeth Willett - M.A., Certified Herbalist

Elizabeth Willett is the Senior Herbalist and Lead Educator at NaturalFertilityInfo.com. She holds a BS in Mass Communications (2000) from Minnesota State University, and a Master of Arts degree (MA, 2010) in Holistic Health Studies with a specialization is herbalism from St. Catherine University in St. Paul, MN. Liz has written over 200 articles on women's fertility and brings a vast wealth of knowledge and expertise in holistic health and healing to Natural Fertility Info.com

5 Steps To Improve Your Fertility Naturally

  • Learn the 5 different areas to focus on for optimal fertility health
  • Learn how to support hormonal health with herbs and essential oils
  • Tips on transitioning to a whole food fertility diet.
  • Self-care therapies to support your reproductive health

@NaturalFertilityInfo

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Mar 24

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Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 24

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🚩The good news is that each of these red flags can be fixed through lifestyle upgrades and natural therapies! 

Type ‘STEPS’ in the comments below if you want to learn which steps are most important for fertility and hormone health. Let’s turn those red flags green. 💚

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Mar 23

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🌱Learn how to balance your HORMONES naturally 👇

Here are 3 practical and affect ways to support your hormonal health.

One of the keys to see the best results is to stay consistent and learn as much about your body as you can.

1️⃣ Use liver supporting herbs

Herbs such as milk thistle have been shown to help the liver in it's natural ability to get rid of toxins and chemicals in the body.

This can make a big difference when it comes to hormone balance.

2️⃣ Do the Fertility Cleanse 1-2x per year

Support the body in it’s natural ability to get rid of excess hormones by doing a fertility cleanse.

3️⃣ Stop using skin care and cleaning products that contain hormone mimicking chemicals

Xenohormones mimic estrogen in the body and can cause imbalance.

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇

#hormonehealth #hormonalhealth #periodhealth #naturalfertility #fertilitytips #fertilitydiet

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Mar 23

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Should men do a Fertility Cleanse as well? 💪

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

naturalfertilityinfo

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Mar 22

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

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Mar 22

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

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Mar 22

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☕Reproductive Support Tea contains herbs that support, tone, and nourish the female reproductive system while supporting hormone balance.
It’s a soothing and effective fertility tea that provides just the right mixture of beneficial fertility herbs designed to help:

1️⃣ Nourish the uterus*
2️⃣ Support fallopian tube health.*
3️⃣ Help maintain normal ovarian function.*
4️⃣ Encourage normal uterine health.*
5️⃣ Support hormonal balance.

This tea is one of two teas in our Fertility Cleanse Kit. 

👇 To learn more about the Fertility Cleansing type CLEANSE in the comments below and I will send you my Guide To Fertility Cleansing. 👇 

What tea are you drinking today??

naturalfertilityinfo

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Mar 21

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

View

Mar 21

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing

naturalfertilityinfo

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Mar 20

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🥚 In the past, a common belief was that the only factor which determines ovarian and egg health was age. 

Based on new studies, we now know that this may not be true. 🤯

There are many factors that can have an impact on the health of the ovaries and eggs including environmental factors, hormones in the diet, and stress, just to name a few.

In addition, having healthy fertility is based on many additional aspects to consider, including:
➡️ Proper circulation
➡️ A healthy fertility cycle
➡️ Balanced hormones
➡️ Healthy eggs

Egg health is one of the cornerstones of healthy fertility. 

The health of your eggs (ova) can affect whether or not fertilization and implantation will occur as well as the viability of a pregnancy.

During the cycle of an egg’s journey towards ovulation, there is a window of opportunity, a period of time, when certain factors can affect the health of the eggs that are preparing for ovulation. ⏳

This journey takes about 90 days. 

The steps you take today will impact the health of your eggs 3 months from now. 

That is why I talk so much about taking a MINIMUM of 90 days to prepare for pregnancy or IVF/IUI. 

🙂 The good news is that there are steps you can take to help support the health of your eggs. There is too much info to put into this tiny caption but….

Type EGG if you would like me to send you my Egg Health Checklist that takes you through all of the steps to take.👇👇

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Mar 20

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5 Steps you can take to help support your fertility naturally…. 👇

1️⃣ Cleanse and prepare the body for conception

2️⃣ Nourish the body with fertility supportive foods

3️⃣ Protect and remove any substances that are causing harm

4️⃣ Learn how to fertility chart and read your monthly cycle

5️⃣ Add lifestyle habits that help to support fertility health

🌼 To learn more on how to support your fertility naturally, type STEPS in the comments below to join my free mini-course - 5 Steps To Improve Your Fertility Naturally, where I go into detail on each of the 5 steps. 👇

#naturalfertility #fertilitytips #gettingpregnant #hormonehealth #hormonalhealth

naturalfertilityinfo

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Mar 19

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing"

naturalfertilityinfo

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Mar 19

Open
What does the Fertility Cleanse Kit include and how to use the kit. 

A common misconception when it comes to fertility is that if there is an issue it is most likely going to be with the woman. 

This is simply not true. 

Statically fertility issues impact men just as often as women and lifestyle factors can make a big difference. 

The Male Fertility Cleanse Kit helps to support men to cleanse and detox excess hormones, toxins, increase circulation and promote hormone balance. 

👇 Drop MEN in the comments below & I will send you my Male Fertility Checklist with all the details on which herbs, supplements and foods to focus on in addition to cleansing 👇

#malefertilty #naturalfertility #gettingpregnant #fertilitytips

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Mar 18

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Is it okay to start a kit and the Fertility Cleanse at the same time?

Do you have natural fertility questions? Type them below. We are happy to help!

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Mar 18

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📈 Fertility charting will help you to better understand your current hormonal state, when or if you are ovulating and other information about your cycle that will help to bring clarity to your fertility path.

Some things you will be able to see on a fertility chart….📈

🌸Thyroid function
🌸Estrogen dominance/deficiency
🌸When and if you are ovulating
🌸Progesterone state
🌸Length of follicular phase
🌸Length of luteal phase
🌸Pregnancy

👇To begin learning how to fertility chart, type CHART into the comments below and I will share a link to my getting started to fertility charting guide. 👇 

#fertility #fertilitycharting #fertilitytips #fertilitycoach #naturalfertility

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Mar 17

Open
The Fertility Cleanse kit is one of the best ways to prepare for conception. 

It's the first step we suggest for most couples when they start trying to get pregnant. 

With over 680 five star reviews, the Fertility Cleanse Kit is by far a customer favorite. 

You can find the Fertility Cleanse Kit on our website. Link in the bio... @naturalfertilityinfo

Want to learn more? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪

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Mar 17

Open
🌱 Using a greens powder such as FertiliGreens daily can be an easy way to get more greens in your diet….. But if you are new to green powders the taste may catch you by surprise.

💚I do think FeriliGreens is some of the best tasting greens powder out there, but here are to some tips to make taking your daily dose tastier… especially if you are new to taking the :

✅ Mix FertiliGreens into your fertility smoothie
✅ Mix with 8 oz of water and add a little juice for taste
✅ Mix with water and some chocolate stevia drops
✅ Mix with water and some cocoa powder and vanilla stevia drops

Do you take a greens powder daily? What is your go-to method.

I personally take mine mixed in water + all my powdered and liquid supplements mixed with some cocoa powder and chocolate stevia drops 😋

👇 If you would like to learn more about foods and nutrition shortcuts specifically for fertility start a 21 Day Fertility Diet Challenge. Type FOOD in the comments below and I will send you the link 👇

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Mar 16

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🧘🏽‍♀️ Rose Fertility Meditation.... Take 2 minutes to unwind and support your fertility with this gentle meditation.

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Mar 16

Open
Your journey towards motherhood is unique, but you don't have to go it alone 

🤍 Surround yourself with positive and uplifting people who believe in you and your dreams 💫 

#fertilitycommunity #supportsystem #inspiration

naturalfertilityinfo

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Mar 15

Open
Get ready to prep your body for conception with Fertility Cleansing 101 🌿

The time leading up to pregnancy is crucial in creating a healthy foundation for your growing baby. That's where fertility cleansing comes in!

By cleansing the uterus and liver through the use of herbs, you'll be supporting your body in preparation for conception. 

The Fertility Cleanse encourages the liver to cleanse the body of toxins and excess hormones, while also supporting the uterus in cleansing old stagnant blood and increasing circulation.

Ready to get started? 

👇 Type CLEANSE in the comments below and I'll send you my Guide To Fertility Cleansing. 💪 

#FertilityJourney #ReproductiveHealth #Cleansing
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