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Fertility Nutrition

Top 7 Fertility Foods Available at Your Grocery Store

Hethir Rodriguez - Certified Herbalist and Nutritionist
September 29, 2021
Reviewed by Christine Traxler, MD

Fertility Foods: Foods which are nutrient dense in specific vitamins and minerals that are necessary for a healthy reproductive system and hormonal balance.

There are many foods that are rich in nutrients and are extremely beneficial for healthy fertility. Below is a list of foods that are packed with nutrients that are necessary for healthy fertility, and can be found in almost any grocery store. Studies have shown that deficiencies in some of the nutrients found in these foods (zinc, iron, omega 3) can actually be the cause of infertility in some cases; once the deficiency is reversed, fertility is restored.

Broccoli (hormone cleanser)
Broccoli is a member of the cruciferous family of vegetables. This wonderful vegetable has compounds that help the body to get rid of excess estrogen. Other foods that you can use for the same purpose are brussels sprouts, cabbage and kale. Broccoli can be eaten raw or steamed. I love it lightly steamed; simply steam with some olive oil, salt and pepper.

Berries (antioxidants)
Berries are an important part of the fertility diet because they provide high amounts of antioxidants. Antioxidants are used in the body to protect cells from free-radical damage. Antioxidants help to protect fertility by defending the eggs and sperm from DNA damage and helping to keep tissues of the reproductive system healthy. Berries are great in smoothies, by themselves, with yogurt, on cereal, on top of salads, and as a quick snack. It is important to buy berries organic as they are heavily sprayed with pesticides when grown conventionally.

Pumpkin Seeds (zinc, iron, omega 3)
Zinc, an important mineral for fertility, and is actually one of the nutrients most Americans are deficient in. Zinc is used in many processes of the body, specifically for fertility; zinc is used to create genetic material. So, it is important for sperm health, testosterone levels, the immune system, and healthy DNA. It also helps to protect sperm from chromosomal damage. The richest source of zinc is oysters, but some easy to find-and-eat sources are raw pumpkin seeds and sesame seeds (look for tahini – sesame seed butter, as well).

Walnuts (omega 3)
Omega 3 essential fatty acids are needed for healthy hormone production as well as healthy brain development for your growing baby. Fish is a great source, as are chia seeds, but an easy to find source of omega 3 is raw walnuts. Did you know that 1/4 cup of raw walnuts contains about 2,270 mg of Omega 3 fatty acids! Walnuts can easily be consumed as freshly made walnut milk, on top of fruit or as a snack. Make sure to purchase raw walnuts, as heat damages the essential fatty acids.


Watch The Introduction to the 21 Day Fertility Diet Challenge

  • Learn how to transition to a natural fertility diet by focusing on the important 5
  • Get all the details on how to use nutrition as a tool for hormonal health, cell protection and fertility wellness
  • An effective tool to help your tastebuds transition towards healthier foods
  • Learn which foods are most important for fertility and how to regularly eat them
WATCH THE INTRODUCTION TO THE 21 DAY FERTILITY DIET CHALLENGE

Chard (iron)
One cup of steamed chard contains 4gm of iron and vital vitamin C to help your body absorb and utilize iron, as well as protein. Iron is important for fertility as deficiencies in iron have been shown to cause ovulation to stop. Chard can be eaten raw or steamed. I like to juice chard as well.

Lentils (folate)
Lentils are rich in folate (folic acid). They are inexpensive, easy to find, and quick to cook. Folic acid is an important nutrient to have in your daily diet before you become pregnant and through pregnancy. I like to use lentils in β€˜What’s in the Fridge Soup’, curried lentils, and sprout them for salads. Lentils are also rich in iron, fiber, and protein. One cup of cooked lentils provides 90% of your daily folate needs.

Spinach (iron, folate, zinc, antioxidants)
Spinach is one of the most nutritious foods on the planet. Packed with folic acid, iron, zinc, and antioxidants, spinach is a must in every fertility diet. Steamed or raw spinach can be used in so many ways. You can eat it as a steamed side vegetable, add it to soups, add raw spinach to smoothies (you can’t even taste it) or make it the base of your salads. A day does not go by that I do not eat spinach when it is in season.

These are not the only super-nutritious-fertility-supporting foods available, but I wanted to highlight some of the best ones so you have some new ideas when you go grocery shopping.

Another thing to remember about whole foods is that, in addition to the nutrients I highlighted above, these foods are packed with many other nutrients and their co-factors, which are necessary for assimilation in the body. That is why eating a whole food fertility diet is so very important and is the first step to healthy fertility.

If you would like to learn how to incorporate these types of foods into your diet, make sure to join the 21 Day Fertility Diet Challenge where you can get recipes, ideas and support in switching to a healthy, whole food fertility diet.

Have you been eating these 7 foods often? Share your thoughts below…

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How to Make Tea on the Fertility Cleanse

About the Author

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Hethir Rodriguez - Certified Herbalist and Nutritionist

Hethir Rodriguez is the Founder and President of Natural Fertility Info.com. She has been a Certified Herbalist for over 19 years, holds a Bachelors degree (BS) in Nutrition Sciences. Since founding Natural Fertility Info.com in 2007, Hethir has written and co-authored over 1200+ articles on Fertility; and her research, articles, and guides have been read by over 40,000,000 people.Β Hethir has dedicated her life to empowering women with to take control of their health with natural therapies.

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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May 31

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This is my go-to breakfast that I have everyday. Filled with healthy fats, tons of fiber and maybe the tastiest thing you will eat all day. Recipe coming soon!

*I only defrost the fruit because it is frozen. You can use fresh fruit and there is no need to "defrost".

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May 30

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It's better to start today rather than wait until tomorrow...

Wondering how to get started? 

You have a couple of options πŸ‘‡πŸ½

➑️ 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 steps you can take to support your fertility cycle. 

➑️ Check out my website and follow one of my hundreds of guides. 

➑️ Book a consultation and have a custom fertility program created for you.

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May 30

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The Drop Cycle Methodβ„’ Program includes:

➑️ Drop Cycle Methodβ„’ Workshop: Led by Hethir Rodriguez, this in-depth, step-by-step workshop teaches you the fundamentals of self-acupressure and aromatherapy for fertility.

➑️ Fertilica Acu-Penβ„’: Effortlessly perform self-acupressure with this innovative tool, featuring two interchangeable heads for precision and comfort.

➑️ Radiant Wombβ„’ Essential Oil Blend: Specially designed for the follicular phase (the first two weeks of your cycle), this therapeutic blend encourages a calming mood, promotes relaxation, supports estrogen balance, and increases circulation to the uterus and ovaries, nurturing a healthy uterine lining.

➑️ Calm Wombβ„’ Essential Oil Blend: Ideal for the luteal phase (generally the last two weeks of the cycle), this comforting and supportive blend helps to bring a sense of tranquility and well-being during this important phase of your cycle.

➑️ FertiliClearβ„’ Essential Oil Blend: Formulated to support cleansing and detoxification while reducing inflammation within the reproductive system, this blend stimulates liver function, promotes detoxification, encourages the reduction of inflammation, and supports hormone health and balance. Use daily, all month long. If you are actively TTC, discontinue use after ovulation.

➑️ Instruction Cards for the Drop Cycle Method Routine: Easily locate and stimulate the correct acupressure points with these informative cards, featuring detailed instructions for each of the four Drop Cycle Method routines: Follicular Phase, Luteal Phase, Menstrual Phase, and Cleansing Phase.

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 30

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Womb Care Therapeutic Castor oil kit is a powerful tool that includes a special blend of organic castor oil and organic therapeutic essential oils designed to enhance circulation, promote detoxification and support healing wherever it is applied.

The Womb Care Castor oil Kit is a natural and effective solution for promoting reproductive health and easing pelvic discomfort in women. 

Womb Care Castor Oil Packs are a simple, yet powerful, natural therapy that involves applying essential oil infused castor oil to a cotton flannel and placing it on the skin. The pack is then covered with our wrap. While wearing the wrap, the properties in the castor oil are absorbed and used by the body to increase circulation and promote detoxification, while nourishing the skin and underlying tissues.

If you're looking for a natural way to enhance circulation, promote detoxification, and support reproductive health, Womb Careβ„’ Therapeutic Castor Oil Packs help to cleanse the uterus, ovaries, and fallopian tubes. 

πŸ‘‰πŸ½ If you'd like to learn more about Womb Care Therapeutic Castor Oil Packs for fertility type PACK in the comments below and I will send you a link to my workshop.

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May 29

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Here is how to prepare you Womb Care Castor Oil Pack for the first time. 

Womb Care Wraps make regular castor oil packs soooo easy. 

πŸ‘‰ If you’d like to learn more about Womb Care Castor Oil Packs and how to use them for supporting reproductive health type β€œPACK” in the comments and I’ll send you a link to my Castor Oil Packs Introduction.

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May 28

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Designed to help you experience:

Regular cycles and overcome:
➑️ Lack of ovulation
➑️ Short/Long luteal or follicular phase
➑️ Cycles longer than 35 days

Healthy menstrual cycles and overcome:
➑️ PMS, cramps, mood swings
➑️ Heavy, light, or missing periods
➑️ Spotting

Healthy circulation to reproductive organs and:
➑️ Improve uterine lining and support implantation
➑️ Improve cervical mucus
➑️ Support cleansing and detoxification
➑️ Stress support

For anyone seeking to support general reproductive health as well. πŸŒΏπŸ’•

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 27

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Acupressure is a form of traditional Chinese medicine that involves applying pressure to specific points on the body using fingers, palms, or specialized tools, instead of using needles as in acupuncture. 

The goal of acupressure is to stimulate the body's natural healing mechanisms, restore balance to the body's energy, or Qi, and promote overall health and wellbeing.

Self-Acupressure is something you can do for yourself if you understand how to locate the points on your own body. In DCM I teach you which points to use, how to find them on your own body and stimulate them for each stage of your fertility cycle. 

This allows you to have an effective self-care tool that you can apply in the comfort of your own home, at a frequency that allows you to get the most benefit from your efforts. 

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 26

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Like acupressure, reflexology is another method that involves the application of pressure to specific points on the feet, hands, or ears. The goal of reflexology is to stimulate the body's natural healing mechanisms, promote relaxation, and restore balance to the body's systems.

According to reflexology theory, specific points on the feet, hands, and ears correspond to different organs and systems in the body. By applying pressure to these points, reflexology aims to improve circulation, reduce tension and stress, and promote overall health and wellbeing.

In DCM I teach you how to incorporate both self-acupressure and reflexology into a daily routine to support reproductive health during each of the phases by working on the uterus, fallopian tubes, endocrine, thyroid and liver points. 

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 25

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By nourishing our bodies, minds, and spirits, we can create a fertile ground for our fertility to thrive, and a life that is rich with meaning, purpose, and joy.

naturalfertilityinfo

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May 25

Open
Like acupressure, reflexology is another method that involves the application of pressure to specific points on the feet, hands, or ears. The goal of reflexology is to stimulate the body's natural healing mechanisms, promote relaxation, and restore balance to the body's systems. 

According to reflexology theory, specific points on the feet, hands, and ears correspond to different organs and systems in the body. By applying pressure to these points, reflexology aims to improve circulation, reduce tension and stress, and promote overall health and wellbeing.

In DCM I teach you how to incorporate both self-acupressure and reflexology into a daily routine to support reproductive health during each of the phases by working on the uterus, fallopian tubes, endocrine, thyroid and liver points. 

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

naturalfertilityinfo

View

May 25

Open
Acupressure is a form of traditional Chinese medicine that involves applying pressure to specific points on the body using fingers, palms, or specialized tools, instead of using needles as in acupuncture.Β 

The goal of acupressure is to stimulate the body’s natural healing mechanisms, restore balance to the body’s energy, or Qi, and promote overall health and wellbeing.

Acupressure is something you can do for yourself if you understand how to locate the points on your own body. In DCM I teach you which points to use, how to find them on your own body and stimulate them for each stage of your fertility cycle.Β 

This allows you to have an effective self-care tool that you can apply in the comfort of your own home, at a frequency that allows you to get the most benefit from your efforts.Β 

πŸ‘‰πŸ½ If you’d like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 24

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To best support your fertility, having a clear understanding of the monthly fertility cycles can make a big difference. 

Swipe through to learn about the different cycles and which fertility products and therapies are best to use for each cycle. 

Save or share if you found this guide helpful.

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May 23

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My newest Fertility Therapy for fertility support!

Drop Cycle Method is and all-in-one solution combines the ancient wisdom of self-acupressure with the natural healing properties of essential oils to support each stage of your fertility cycle. 

Experience a natural, holistic approach to enhancing your chances of conception and overall well-being.

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility, type DCM in the comments below, and I will send you my Introduction to Drop Cycle Method video. 🌿πŸŽ₯πŸ’§

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May 23

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Introducing my carefully crafted blends designed to support you throughout your fertility journey. Discover the transformative benefits of each blend and find harmony within your cycle.

1️⃣ Radiant Wombβ„’: Embrace the first two weeks of your cycle with this specially formulated blend. Crafted using 100% organic essential oils, it encourages a calming mood, supports hormone balance, and increases circulation to the uterus and ovaries. Nurture a healthy uterine lining and radiate fertility from within.

2️⃣ Calm Wombβ„’: Step into the luteal phase with tranquility and well-being. This 100% organic comforting blend provides a sense of calm and support during this crucial implantation phase. Embrace the journey with a peaceful heart and invite harmony into your womb.

3️⃣ FertiliClearβ„’: Give your reproductive system the cleanse support and detoxification it deserves. With this 100% organic blend, experience the power of stimulating healthy liver function, promoting detoxification, and reducing inflammation. Create a fertile environment by embracing the body's natural ability to heal and rejuvenate.

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

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May 22

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A healthy lifestyle is not just a path to a better body, but a path to a better life, where we can manifest our deepest desires and wildest dreams.

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May 22

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Here are my favorite 7 essential oils for hormone balance and how to safely use them. 

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility, type DCM in the comments below, and I will send you my Introduction to Drop Cycle Method video. 🌿πŸŽ₯πŸ’§

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May 21

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πŸ₯š 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:
➑️ Proper circulation
➑️ A healthy fertility cycle
➑️ Balanced hormones
➑️ 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. 

πŸ™‚ 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.πŸ‘‡πŸ‘‡

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May 20

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Did you know that you can use therapeutic essential oils to help support hormonal health?

Yes you can, but keep a few things in mind...

πŸ‘‰πŸ½ Quality of the essential oils
πŸ‘‰πŸ½ Proper use and timing (there are certain essential oils to avoid after ovulation)
πŸ‘‰πŸ½ Proper dilution

πŸ™ŒπŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.

naturalfertilityinfo

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May 20

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πŸ‘‹πŸ½ Unlocking the Power of Reflexology for the Endocrine System 🌟

Step into the world of healing self-care as we dive deep into reflexology and its incredible impact on the endocrine system! πŸ‘‹πŸ½βœ¨

1️⃣ Balance: Discover the key reflex points on your hands that correspond to the thyroid, pituitary, and liver. By stimulating these points through reflexology, we can support these vital systems for optimal hormonal health.

2️⃣ Thyroid Harmony: By focusing on the thyroid reflexes, we aim to regulate the thyroid gland's function. Balancing thyroid activity can enhance hormone production and improve overall fertility health.

3️⃣ Pituitary Vitality: The pituitary gland, known as the master gland, plays a crucial role in regulating reproductive hormones. Reflexology can help stimulate the pituitary reflexes, promoting hormonal balance and supporting fertility.

4️⃣ Liver Rejuvenation: The liver is responsible for detoxification and hormone metabolism. Through reflexology, we can enhance liver function, aiding in the removal of toxins and promoting hormonal balance for improved fertility.

5️⃣ Holistic Fertility Support: By supporting the thyroid, pituitary, and liver through reflexology, we create an optimal environment for fertility. Balanced hormone levels, improved detoxification, and enhanced hormonal regulation contribute to overall reproductive well-being.

🌟 Embrace the transformative power of reflexology and unlock the secrets to supporting your endocrine health for improved fertility.

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility, type DCM in the comments below, and I will send you my Introduction to Drop Cycle Method video. 🌿πŸŽ₯πŸ’§

naturalfertilityinfo

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May 19

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There are so many great ways to use essential oils to help support fertility and reproductive health. The main uses I focus on are:

🌼 Hormone health
🌼 Period health
🌼 Regulate a cycle
🌼 Reduce stress
🌼 Detoxification and regular cleansing

πŸ‘‰πŸ½ If you'd like to learn more about using essential oils for fertility type DCM in the comments below and I will send you my Introduction to Drop Cycle Method video.
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