The Fertility Diet is one of the most important aspects of supporting your fertility, no matter where you are at in your journey. Whether you have a fertility issue, or are just preparing for a healthy pregnancy, a Fertility Diet is going to be the place you want to start.
1. Broccoli (hormone cleanser)
Broccoli is a member of the cruciferous family of vegetables.
- contains 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 (if you have hypothyroidism, avoid eating this raw)
- choose organic
- I love it lightly steamed; simple with some olive oil, salt and pepper
2. Berries (high in antioxidants)
Berries are an important part of the Fertility Diet because they provide high amounts of antioxidants.
- help to protect the body from free-radical damage
- low-glycemic food (great for women with PCOS)
- they defend the eggs and sperm from DNA damage and help 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
- choose organic as they are heavily sprayed with pesticides when grown conventionally
3. Pumpkin Seeds (zinc, iron, omega 3)
Pumpkin seeds are a rich source of Zinc, an important mineral for reproductive health.
- specifically for fertility, Zinc is used to create genetic material
- supportive of: sperm health, testosterone levels, the immune system, and healthy DNA
- protect sperm from chromosomal damage
- Zinc is one of the nutrients most American’s are deficient in
- richest source of Zinc is oysters, but they can be expensive and not everyone likes them
some easy to find-and-eat sources of Zinc are raw pumpkin seeds and sesame seeds (look for tahini – sesame seed butter, as well)
4. Walnuts (omega 3)
Omega 3 essential fatty acids – healthy hormone production as well as healthy brain development for your growing baby.
- 1/4 cup of raw walnuts = 2,270 mg of Omega 3 fatty acids
- fresh made walnut milk is delicious on top of fruit or as a snack
- must be raw walnuts, as heat damages the essential fatty acids
5. Chard (iron)
1C of steamed chard = 4g. of iron.
- Iron deficiencies can cause ovulation to stop
- rich in folate
- chard can be eaten raw or steamed
- juice it or add it to green smoothies
- also contains vitamin C which helps with Iron absorption
6. Lentils (folate)
Lentils are rich in folate (folic acid). 1 C = 90% of your daily folate needs.
- inexpensive, easy to find and quick to cook
- lentils are great in “What’s in the Fridge Soup“, as a curry, and sprouted on salads
- lentils are also rich in iron, fiber and protein
7. Spinach (iron, folate, zinc, antioxidants)
- spinach is one of the most nutritious foods on the planet
- it is packed with folate, iron, zinc and antioxidants
- steamed or raw spinach can be used in so many ways; add to smoothies, fresh juices, rice dishes, dips, etc.
Bonus Raw Juice Recipe
1 bunch of spinach, washed and dried
2 stalks celery
1 small chunk of raw ginger, peeled
half an apple (pink ladies are good)
1 small cucumber
Wash all vegetables well. Pat dry. Trim off any bad parts. Juice!
Click here if you have never tried to make a fresh juice on your own…
Resources talked about in this video:
The 21 Day Fertility Diet Challenge
7 Fertility Superfoods Salad – Inspired by the above video, 7 Fertility Superfoods You Can Find At Your Grocery Store, herbalist Elizabeth Willett, shares this delicious salad recipe.
