Best nutrients & recipe to support fertility - Fertility nutrition
huangyan Apr 20, 2023
Nutrition plays a major role to have a healthy body and reproductive system. The building blocks of hormones are found in the food that we eat. Numerous studies have proved that specific changes to diet can enhance fertility, prevent miscarriages and support a healthy pregnancy.
A normal reproductive performance definitely requires healthy nutrition since malnourished males and females are reported as major infertile populations in developing countries while, eating in excess, fast food consumption and obesity concur with infertility in well-developed and western societies.
In women, abnormal nutrition may permanently affect oocyte maturation. A better understanding of the molecular events deranged in malnourished people may provide solutions for correcting normal reproductive functions.
To prepare for pregnancy and enhance fertility, maintaining a healthy weight is important for both Men and Women. Choosing the right foods which contain vitamins, minerals, antioxidants, iron and other important nutrients will ensure a safe journey throughout.
Research-based studies have clearly stated the positive effects of pumpkin seeds, sesame seeds, quinoa, bajra and kale on fertility. All these food products are very commonly used in Gujrat, the West region of India, to increase fertility. These superfoods hold the capability to turn the womb into a nurturing nest for the developing baby.
Considering pumpkin seeds are a source to increase fertility levels, as it is rich in non-heme iron and they can increase your chances of conception significantly.
Best nutrients to support fertility
Folic acid source - Spinach, Lentils, Orange, Broccoli
Omega 3 fatty acids - Salmon, Sardines, Mackerel, Chia seeds, Flax seeds, Walnut
Beta-carotene - Sweet Potato, Carrots, Dark Green Leafy Vegetables
Zinc - Sesame seeds, Pumpkin seeds
Selenium - Salmon, Sunflower seeds, Spinach
Vitamin E - Almonds, Broccoli, Avocado and all seeds
Vitamin C - Papaya, Amla, Guava
Vitamin B6 - Banana, Spinach, Mustard Green, Celery, Garlic, Cauliflower
L Arginine - Pulses, Dal, Pumpkin seeds
L Carnitine - Chicken, Avocado
Lipoic acid - Potatoes, Spinach, Crab
Vitamin B12 - Mussels, Salmon
Benefits of eating a natural fertility diet
Provides antioxidants, minerals and vitamins that help protect egg and sperm health, which are caused by free radicals
Supports a healthy reproductive system
Promotes energy and vitality
Example of a low-calorie recipe
Lehsuni Matki Palak Tikki
Benefits - Spinach/Palak is an amazing food for fertility. It is packed with folate, iron and zinc. These three minerals help in ovulation. As moth beans contain vitamin B6, it regulates hormones to promote a regular menstrual cycle and improve egg quality for fertilization. Vitamin C helps to protect free radicals and increases progesterone to promote a longer luteal phase.
Ingredients
1 Chopped Garlic
2 cups Moth Bean
1 Cup Spinach
1tbsp Ginger-Garlic Paste
1tbsp Lemon Juice
2 tbsp Green Chilli Paste
2 tbsp Garam Masala
3tsp Oil
Salt for taste
Method
Cook moth beans with salt and keep them aside.
Finely blend the boiled moth beans (makti).
Into a bowl, add matki, spinach, lemon juice, ginger-garlic paste, green chilli paste, salt and garam masala for taste.
Mix well with your hand.
Take a small portion of the mixture and give it a tikki shape.
Heat the pan and grease it with oil.
Place the tikki in the pan and cook it until golden brown.
Serve with green chutney.
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