When you hear of fertility nutrition, you often think of a long list of foods you need to take out of your diet. However, it’s not all about removing things. Adding in or increasing your intake of these fertility superfoods can give you body a boost of fibre, protein, minerals and essential fatty acids. All nutrients required for proper functioning and balance of hormones.
Chia seeds contain the highest level of omega 3 contact of any plant-based source. These essential fatty acids help to regulate hormones, increase blood flow to uterus, and reduce sensitivity to prolactin (which can suppress ovulation). They also have 2x more protein than any other seed or grain and are a good source of calcium, potassium and iron.
Pumpkin seeds are high in zinc, a mineral which is needed for more than 300 different enzyme reactions in the body. It plays a role in proper sperm and ova development as well as hormone balance.
Flax seeds contain lignans, a class of phytoestrogens that can block xenoestrogens in the body (the harmful ones form the environment) and are thought to help protect against breast, prostate and colon cancers. Freshly ground flaxseeds are also a good source of alpha linolenic acid (ALA), a precursor to the omega-3 fatty acids we need.
Walnuts are excellent sources of protein, omega 3 fatty acids and vitamin
E, which is great for endometrial health and sperm quality. According to a study by the Society for the Study of Reproduction at UCLA, a handful of walnuts daily is linked with increased sperm vitality, motility and morphology.
If you’re looking for an easy way to add all four of these super foods to your diet, check out this simple chia pudding recipe where you can chop up some flax seeds, walnuts and pumpkin seeds and put them on top! https://feelgoodfoodie.net/recipe/3-ingredient-chia-pudding/#wprm-recipe-container-5591
Kristin Wootton, ND