10 FOODS THAT SUPERCHARGE YOUR FERTILITY (& HEALTHY VEGAN RECIPES)

10 foods that supercharge fertility

If your’e trying to get pregnant, consuming the right foods that supercharge your fertility and having the right lifestyle can DRAMATICALLY improve you’re chances of conceiving. I’ve seen it happen time and time again and I am also speaking from personal experience!
Firstly, we must make sure that we are consuming a wide range of FRUITS & VEGETABLES, at least 8 servings per day. This ensures that we are ingesting a wide range of macro and micro nutrients which will promote a healthy growing baby and (note for a better word) a more ‘welcoming’ womb.

 

Here are 10 super foods that give the most bang for the buck

#1 AVOCADO

Rich in essential fatty acids (EFA) and magnesium. Avocados are good for eye health and nutrient absorption.

Mint Chocolate Avocado Fudge by Nest & Glow.

#2 BERRIES

Contains antioxidants that helps to restore and repair cells. Because of their high levels of Vitamin C, they also help with the absorption of iron.

Winter Berry Scones by Healthy Living James.

#3 CARROTS

High in vitamin A, essential for keeping eyes healthy. Also protects against disease and cancer.

Shredded BBQ Carrots by Veganosity.

#4 BROCCOLI

Contains the essential nutrient folic acid which is needed for the healthy development of a growing fetus.

Dairy Free Mac N Cheese with black pepper & broccoli by A Virtual Vegan.

#5 OATS

Part of the B Complex vitamins which releases energy from carbohydrates. They are also high in fiber, protein and magnesium.

Omega Boost beetroot & blackcurrant energy bars Vegetarian & Vegan by The Veg space.

#6 TAHINI

Tahini (ground sesame seeds) are a rich source of calcium.  Calcium needs to increase in pregnant so it is important to ensure that adequate levels are met. Avoid animal dairy (e.g. Cows milk) as it contains harmful hormone disrupters and has been shown to leach calcium from the body.

Easy No – Oil Hummus Recipe (Clean Eating, Dairy Free).

#7 KALE

It promotes brain health in infants and acts a natural detoxifier and is rich in vitamins A and C.

Curried Cauliflower Rice Kale Soup (Paleo, Vegan Friendly) by Cotter Crunch.

#8 BRAZIL NUTS

High in selenium which is an antioxidant that boosts fertility and immunity.

Mango & Brazil Nut Granola by Deliciously Ella.

#9 LENTILS

Because of the increase in blood plasma during pregnancy, an increase of iron is needed in the diet. There are 2 types of iron, heme (animal sources) and non-heme (plant sources).

Lentil Cottage Pie Gluten free & Vegan by Trinities Healthy Kitchen.

 

Heme iron, the type found predominantly in blood and muscle, is absorbed better than the non-heme iron that predominates in plants, but may increase the risk of cancer, stroke, heart disease, and metabolic syndrome (Dr Michael Gregor)

https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/

#10 QUINOA

This gluten free grain is high in protein and contains all amino acids which are often missing from plant proteins. Quinoa boosts energy and supports bone and brain health.

Crunchy Thai Peanut & Quinoa Salad by Cookie & Kate.

 

A lot of people make the mistake of only changing their diet WHEN they get pregnant but its equally as important to eat the best foods before you try to conceive.
Its also essential that you take a good quality, preferably food based multivitamin designed for conceiving and pregnancy

 

Need more ideas? Follow this sample meal plan

 

BREAKFAST:

Oats and raspberries with chopped brazil nuts

LUNCH:

Roasted broccoli and carrot with quinoa with lemon tahini dressing

DINNER:

Lentil dahl, brown rice and sautéed spinach

DESSERT:

Avocado chocolate mousse

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Holistically Lizzie

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