Top Superfoods for Boosting Fertility

What is a Superfood?

The term is not a formal category, but most consider superfoods, those that are nutrient dense and provide a number of beneficial qualities. They can be actual whole foods, or they herbs and spices in blends. Registered dietician, Beth Czerwony, RD, from the Cleveland Clinic describes them this way, "Superfoods help promote health by increasing your immune function and decreasing your chance of disease prevention or progression,” In the case of fertility there are many studies promoting certain superfoods that have shown to optimize egg health and overall reproductive function.

The most common foods identified all have anti-inflammatory properties and they include:

• Full-Fat Dairy

• Salmon

• Nuts and Seeds

• Avocados

• Leafy Greens

• Berries

• Citrus Fruits

  
  

Including Them into Your Diet

Full-fat dairy - I know you're thinking full-fat? Fat has always gotten a bad rap. But in this case, FAT is good. High fat dairy includes Greek yogurt, cottage cheese, and milk. You get protein and fat into your diet when you incorporate these types of foods. They have been shown to improve ovulatory function and decrease infertility.

Salmon - Want to reduce inflammation? Start eating it. And a bonus? Omega-3. Salmon is packed with it, and it's known to help keep your heart healthy. Finally, salmon contains DHA, which is a known benefit for baby's brain and nervous system development once you are pregnant.

Nuts and Seeds - I love them! Can't get enough. But here are a few you definitely should get your hands on. FLAX for balancing estrogen levels. PUMPKIN for regulating progesterone. SUNFLOWER for selenium and folate which support overall reproductive health. WALNUTS for antioxidants and Omega-3 supporting sperm quality. ALMONDS and CHIA for Omega-3's, antioxidants, and fiber.

Avocados - Talk about packing a powerful punch! These babies are loaded with Omega-3's and improve egg quality. Women who consume them regularly are 3-4 times more likely to have a successful IVF round. Why wouldn't you want to sprinkle them on everything? Not a fan, blend in smoothies. I love the thick, creamy consistency they give in a delicious strawberry or coconut smoothie.

Leafy Greens - I try to eat a salad daily. I opt for mixed greens and spinach. These types are packed with nutrients and Vitamins A, C, and E. They will protect your heart and your bones. Leafy greens also provide magnesium, iron, potassium, and calcium. And bonus protein punch if you can add salmon to your salad!

Berries - Want healthier sperm and eggs? Look no further. Similar to leafy greens --berries offer up Vitamins A, C, and E plus they contain CoQ10 and are full of fiber. I love strawberries, but I tend to put blueberries on cereal and salads daily. I also continue to eat berries because of their antioxidant superpower and overall anti-inflammatory properties.

Citrus Fruits - Think oranges, grapefruits, lemons, and limes. Another great anti-inflammatory source. But let's dig even deeper. Citrus fruits contain Vitamin C and polyamines, both which have been shown to protect sperm and egg quality. Additionally, Vitamin C has been shown to balance progesterone levels.

What's the Benefit to Adopting Superfoods into My Diet?

There are countless benefits, but the strongest influencers are:

• Improved Egg and Sperm Quality

• Hormonal Balance

• Enhanced Ovulation

• Reduced Inflammation

• Healthy Weight Management

• Increased Nutrient Intake

• Better Overall Health

A pro-fertility diet promotes overall well-being, which can positively impact your reproductive health. When the body is healthy, it is better prepared for pregnancy. It's really that simple.

How Do I Begin to Implement a Pro-Fertility Superfood Diet?

Improving your diet is unequivocally the most important thing you can do to improve the quality of your eggs. I emphasize foods that balance hormones, as well as getting those eggs nice and plump, healthy, and responsive. I recommend an emphasis on whole grains, healthy fats, and plant-based protein sources. I personally found I was lacking folate. Most fertility diets promote folate sources such as dark leafy greens, nuts and seeds, and certain fruits.

I know this may seem overwhelming just thinking about beginning but trust me it doesn’t have to be. I encourage my clients to use the “crowding out” method. If you are currently eating foods that are not helping you toward your goal, try smaller portions. Then ADD those that are beneficial. Keep increasing those until the bad foods are eliminated from your plate, or at least significantly reduced.

Heather, I need HELP!

I get it. It is overwhelming. You're reading all this and thinking it's a lot. Coupled with the fact you may already have a treatment plan or protocol in place. This is why I like to offer DISCOVERY CALLS.

Getting pregnant naturally, increasing your odds of success with IVF, and preventing miscarriage is complicated. This is why I created my practice and a space where we can navigate all of this and more, TOGETHER. 

I offer ASK ME ANYTHING private sessions, where we can create a plan to give you clarity, confidence, and I will share a step-by-step personalized approach to promote optimum egg health, mindset, and YOUR Pro-Fertility diet -- to move you closer bringing your baby home. To request a call, DM me ‘BREAKTHROUGH’ or head here to book a session.

https://www.harvesthealthwithheather.com/

~Heather XXX