Here is a list of 9 fertility superfoods – nutrient-dense foods that contain specific minerals and vitamins that are required for a healthy reproductive system and healthy hormonal balance:
- Cruciferous Vegetables: These vegetables are known as hormone cleansers, as they have a compound called indole-3-carbinol, or I3C, that helps the body eliminate excess estrogen. Cruciferous vegetables high in I3C include broccoli, Brussel sprouts, cabbage, cauliflower, mustard greens, bok choy, turnips, and kale. To increase your intake of I3C, it is best to consume these veggies raw or lightly steamed for 6-8 minutes.
- Berries: Berries are packed with antioxidants. Antioxidants are used to protect our cells from damage. This is very important for fertility because antioxidants will protect the eggs and sperm from DNA damage while keeping the reproductive tissues healthy. Use berries in smoothies, on top of salads or as a quick snack.
- Pumpkin Seeds: These seeds are high in zinc, iron and omega-3. Zinc is used to create the DNA found in both the egg and the sperm. It is important for sperm health, testosterone levels, the immune system and healthy DNA.
- Walnuts: I’ve discussed the importance of Omega-3 fatty acids time and time again- and walnuts are a great source! Only ¼ cup of raw walnuts contains 2,270mg of omega-3 fatty acids! These are needed for healthy hormone production, as well as healthy brain development for your growing baby!
- Chard: Iron deficiency is very common in females of reproductive age and has been associated with anovulation. Only 1 cup of steamed chard contains 4 grams of iron and is also packed with vitamin C to help in the absorption of that iron.
- Lentils: Lentils are rich in folic acid which is essential in all women trying to conceive. One cup of lentils provides 90% of your daily folate requirements!
- Spinach: Spinach is loaded with folic acid, iron, zinc and antioxidants. You can steam it or enjoy it raw. Add it to smoothies to increase your daily greens consumption!
- Pomegranate and Acai: These fruits are known for being rich in antioxidants to help protect the egg and sperm from free radical damage. You can enjoy the pomegranate seeds whole or have 8oz 100% pomegranate or acai juice.
- Flaxseeds: Flax is high in omega-3 essential fatty acids, antioxidants and fiber. It also has compounds called lignans which may have a regulating effect on estrogen levels. Make sure to freshly ground flax each time you use it as the fatty acids oxidize quickly. Add it to your smoothies, on your salads, or just mix it in water and gulp it down!
Food is the foundation of a healthy body and a healthy reproductive tract. By focusing on a diet comprised of whole foods (real food doesn’t come in boxes!) including a variety of colours, you will provide your body with many of the required nutrients you need to become pregnant, and grow a healthy baby! However, depending on your unique needs, your body may require higher doses of specific nutrients, that’s why it is always best to work with a naturopathic doctor to receive an individualized treatment plan tailored to your concerns!
If you want to learn more about how naturopathic medicine can help you, book a complimentary 15-minute visit with me here.