Eating for fertility

I always have sooo many questions about eating especially when it comes to eating for fertility. SO I compiled a list of foods that I eat to help with fertility that is also backed by science (all references are referred to at the bottom 😉)

Eggs: I'll first point out the obvious by saying that you must eat the WHOLE EGGS. Not just the fricken whites. Egg yolks are rich in choline, which is a relative of the B vitamins. Research shows that choline positively benefits memory function and the development of the hippocampus in babies when you are pregnant.

What's more alarming than this is that 94% of women do not meet the recommended intake of choline per day (and please note that this RDI is the amount to SURVIVE, and not necessarily THRIVE). Eggs are one of the few non-seafood sources of DHA, which is an important omega-3 fatty acid that is linked to a higher IQ in infants.

Eggs are also high in folate, B vitamins, antioxidants and trace minerals (iodine and selenium notably) which is all vital for fertility and a healthy baby. Pasture-raised eggs are also much higher in vitamin A which is crucial for the production of sex hormones and fertility.

A note on vitamin A: Beta-carotene found in vegetables does NOT get converted into enough Vitamin A to actually sustain your body. Vitamin A (also known as retinol) from grass-fed butter, animal fat, meat, liver, and eggs is crucial for fertility health. Traditional cultures used to give couples certain foods to increase fertility. Dr. Weston A. Price did multiple studies around the world and recognized that cultures with very fertile women and healthy babies were eating a diet high in fish, organ meat, and butter.

Liver: Liver is one of those foods that really does have superpowers. Although the idea might disgust you, a little bit goes a long way, and mixing it with a spaghetti bowl is the best way to get it down. Liver is the single richest source of iron which protects you from maternal anaemia and many other health problems. Low iron levels can result in infertility and many pregnancy issues. Low levels of iron in you will also be passed onto your baby, and this is associated with impaired brain development and stunted growth.

The liver is also very high in b12, which is key for maintaining healthy red blood cells, and low levels of b12 can result in miscarriage.
The liver is also very rich in fat-soluble vitamins A, E, D, and K, which are all vital for fertility, maintaining a healthy cycle, and carrying a baby.
Meat on the bone, slow-cooked meat, and bone broth These meat products contain complete proteins, minerals, B vitamins, and several other micronutrients that can be hard to match in other food sources. Animal foods contain the most readily absorbed forms of iron and zinc.

Zinc is the most widely studied nutrient for fertility in both men and women. It is an essential nutrient, and without it, consequences include anemia, miscarriage, premature delivery, impaired thyroid, and much more. Meat is also rich in B6, which 40% of women of childbearing age in the United States are deficient in

Bone broth is one of the healthiest foods you can have. Bone broth contains more minerals per ounce than any other body tissue.

Carbs In case you weren't aware, I thought I'd throw in the fact that women do need carbs and more than men. I include starchy carbs into my dinner almost every night now in the form of carrots, pumpkin, beets, sweet potato and parsnips to help lower my cortisol and get in the good carbs for the day.

Turmeric: Turmeric is a fantastic anti-inflammatory that can be helpful in reducing PCOS symptoms and endometriosis. Additionally, it's great for detoxifying the liver and getting out excess estrogen. It also helps to blunt cortisol, reducing the stress response and HPA dysfunction, which disrupts ovulation.

Turmeric has also shown to improve circulation to the organs - including the uterus and ovaries. With a better blood flow, comes along boosting fertility!

Fat from grass-fed/pasture-raised animals, coconut, olive oil, avocados, activated nuts, and seeds. Fats from animals and healthy sources (not vegetable oils) provide a building block for cell membranes and hormones. Your body needs fat in order to make your sex hormones (this is for both men and women), and without adequate fats, your body doesn't see the world as a safe place for a baby, so you won't be fertile. Fats also play an important role in the absorption of A, E, D, and K vitamins, which are crucial for fertility. Dr. Weston A. Price went to great lengths to show that high-fat foods are linked to fertility and a better and stronger pregnancy.



References

1) http://zycia.com.au/publications/nutritional-importance-of-choline.pdf
2) https://www.ncbi.nlm.nih.gov/pubmed/16242603
3) https://www.westonaprice.org/health-topics/womens-health/pursuit-healthy-fertility-via-fertility-awareness/ 4) https://www.westonaprice.org/health-topics/womens-health/pursuit-healthy-fertility-via-fertility-awareness/
5) http://journals.sagepub.com/doi/abs/10.1177/15648265080292S114
6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
7) https://www.ncbi.nlm.nih.gov/pubmed/27598193
8) https://www.ncbi.nlm.nih.gov/pubmed/17022948
9) https://www.ncbi.nlm.nih.gov/books/NBK92752/
This is for informational purposes only; it is not meant to diagnose or treat anyone.