March is officially Veggie Month! As a fertility nutritionist, I’m a great fan of vegetables. I discuss eating vegetables to boost fertility with all my clients.
Veggies are packed full of nutrients and rich in antioxidants. Some vegetables can help regulate hormone balances, reduce inflammation, and help you maintain a healthy weight. So, to celebrate National Veggie Month, I thought I’d write an article sharing five of my favourite vegetables and some tips on incorporating more of them into your diet.
Eating vegetables to boost fertility – Five favourite veggies:
1: Dark Green Leafy Veg for Magnesium and other nutrients:
These dark leaves are king in the world of fertility. They are rich in many nutrients, including iron, folate, fibre and magnesium.
Magnesium helps blood flow to the uterus and promotes healthy progesterone levels. Iron makes the uterus receptive during implantation and aids ovulation. Folate is an important nutrient for fertility. It is essential for DNA formation and egg maturation before ovulation.
Spinach, kale, and rocket are examples of dark green leafy vegetables. A green smoothie is a great way to pack any of these into your daily dose of veggies. Rocket is best eaten raw. It makes a tasty addition to any salad, wrap, or sandwich. It can also be added to pasta or risotto; spread some leaves over the top just before eating.
2: Cooked Tomatoes for Lycopene:
Lycopene is a polyphenol found in tomatoes that is a strong antioxidant and can improve male fertility. The best way to take this is concentrated, such as tomato puree. Take a tablespoon a day and add it to sauces.
3: Broccoli and Red Peppers for Vitamin C:
Vitamin C is found in high quantities in the reproductive organs, and for good reason! Vitamin C is essential for hormone balance, ovulation, protecting sperm DNA.
Vitamin C deficiency has been linked to an increased risk of miscarriage. However, never dose more than 1000 mg daily of vitamin C as high doses can acidify cervical mucous or decrease mucous production.
Sautee broccoli with red pepper and garlic in a little oil for a tasty side dish with plenty of Vitamin C.
4: Mushrooms for Vitamin D:
Ideally, vitamin D is obtained from sunlight (safely) as this is the best way for the body to make it. In the winter, getting our daily dose of vitamin D from the sun is difficult, but this nutrient is essential for fertility. It helps regulate hormone levels and increases endometrial thickness.
So, stir fry some mushrooms with garlic and a drizzle of olive oil as they are packed with this essential nutrient.
5: Asparagus for Folate (B9):
Green leafy veg are also a great source of folate. But, so too, is a favourite early summer vegetable, asparagus. It has a short eight-week cropping season, but it tastes so good it’s worth buying UK-grown!
There are many ways to eat asparagus. You can serve it hot or cold. It mixes well into soups, salads, and stir-fries, but you may decide to serve it alone!
Whichever way you serve it, you’ll be boosting your folate intake. Folate is an important nutrient for fertility. It is essential for DNA formation and egg maturation before ovulation. It increases FSH receptors in the ovaries, boosting egg production and, also, improves sperm health.
I hope you’ve enjoyed this article, and it will help you eat vegetables to boost fertility. I'd love to discuss your situation and how fertility nutrition can help increase your chances of getting pregnant.
I offer a complimentary 15-minute consultation over the phone - to book your session or ask any questions, please contact me HERE.
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