Balanced nutrition is always a good idea, but it’s essential if you’re trying to conceive. Good nutrition in men and women is a necessary foundation for a healthy pregnancy and baby. In this article, I thought I would share some essential nutrients in conception, plus a bonus recipe for a fertility-boosting meal!
Essential nutrients for conception:
Vitamin E:
Vitamin E is essential for fertility as it helps support reproductive health in both men and women. In men, vitamin E promotes sperm health, and in women, it helps support overall reproductive health by promoting proper hormone balance and cycle regulation.
Where to find it:
Sunflower seeds
Almonds
Hazelnuts
Salmon
Avocado
Rainbow trout
Vitamin C:
This essential nutrient is a powerful antioxidant that promotes sperm health and quality. Similarly to Vitamin E, it plays a vital role in promoting regular ovulation and hormone balance in women, supporting the production of oestrogen and progesterone.
Where to find it:
Broccoli
Cauliflower
Peppers
Leafy greens
Tomatoes
Strawberries
Sweet & white potatoes
Note: This vitamin is destroyed with heat or during the boiling process. So, eat these raw, lightly steamed, or sautéed.
Vitamin D:
Vitamin D is essential for fertility as it supports hormone regulation, ovulation, sperm health, immune function, and foetal development.
Where to find it:
Ideally, vitamin D is obtained from sunlight (safely). However, nutritional sources include eggs and fish. You may also wish to take vitamin D supplements. I’m happy to recommend suitable brands.
Zinc:
Zinc is an essential mineral crucial in various reproductive health and fertility aspects. It supports sperm production, sperm quality, hormone regulation, egg development, immune function, and cellular processes related to reproduction.
Where to find it:
Meat
Shellfish
Legumes
Pumpkin seeds
Nuts
Eggs
Whole grains
Selenium:
Selenium is a trace mineral that supports sperm health, hormone regulation, immune function, and pregnancy health.
Where to find it:
Seafood
Lean meats and poultry
Nuts
Seeds
Eggs
B Vitamins, including Folate:
B Vitamins and Folate are important nutrients for fertility. They are essential for DNA synthesis and egg maturation before ovulation. Folate increases FSH receptors in the ovaries, boosting egg production and improving sperm health.
Where to find them:
Pork
Poultry
Fish
Wholegrains
Eggs
Dark green leafy veg
Choline:
Choline is essential for fertility as it supports cell membrane structure, foetal development, sperm health and ovulation.
Where to find it:
Eggs
Peanuts
Omega 3:
Omega-3 fatty acids are essential polyunsaturated fats that play a crucial role in various aspects of health, including fertility and reproductive function. They support sperm health, hormone regulation, menstrual cycle regulation, inflammation reduction, immune function, and foetal development.
Where to find it:
Oily fish
You may also wish to take Omega 3 supplements. I’m happy to recommend suitable brands.
Co-Enzyme Q10:
Co-enzyme Q10 (CoQ10) is a naturally occurring compound in every body cell. It plays a crucial role in energy production and antioxidant defence. It’s essential for fertility, sperm health, egg quality, antioxidant defence, mitochondrial function, and reproductive cell integrity.
Where to find it:
Beef
Chicken
How to get a healthy dose of essential nutrients for conception in one meal!
Wouldn’t having one recipe serving a healthy dose of essential nutrients for conception would be great? Well, read on because my superfood salad recipe is the perfect base. Add some extra protein in the form of lean meat, poultry, or seafood, and you have a fertility-boosting meal!
Colourful Superfood Salad with Quinoa, Eggs, and Veggies: Serves 4
Ingredients:
1 cup cooked quinoa, cooled
4 large eggs, hard-boiled and sliced
4 cups mixed leafy greens (spinach, kale, arugula)
1 cup broccoli florets, blanched
1 red pepper, thinly sliced
1 cup cherry tomatoes, halved
1/4 cup mixed nuts (almonds, hazelnuts and walnuts), chopped
2 tablespoons mixed seeds (pumpkin seeds, sunflower seeds, or sesame seeds)
For the Dressing:
3 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste
Instructions:
Start by cooking the quinoa: Rinse 1/2 cup of quinoa under cold water, then combine it with 1 cup of water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the water is absorbed. Once cooked, fluff the quinoa with a fork and let it cool completely.
Meanwhile, prepare the hard-boiled eggs. Place the eggs in a saucepan and cover with cold water. Bring to a boil, reduce the heat and simmer for 9-10 minutes. Transfer the eggs to a bowl of ice water to cool before peeling and slicing.
Blanch the broccoli florets: Bring a pot of water to a boil, add the broccoli florets, and cook for 2-3 minutes until bright green and slightly tender. Drain the broccoli and rinse with cold water to stop the cooking process.
Combine the cooled quinoa, mixed greens, blanched broccoli florets, sliced bell pepper, cherry tomatoes, chopped nuts, and seeds in a large salad bowl.
Prepare the dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper until well combined.
Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.
Divide the salad into individual bowls or plates.
Arrange the sliced hard-boiled eggs on top of each salad serving.
Top with your chosen additional protein. Rainbow trout, salmon or chicken work well.
I hope you’ve enjoyed this article and it has helped you discover some essential nutrients for conception. 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 get in touch with me HERE.
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