Are you trying to conceive but not having much luck? I’ve
heard from so many women who are struggling to get pregnant. I usually tell
them it’s a good idea to start with a visit to your gynecologist for a full
workup to check your hormone levels and any other medical issues that could be
causing infertility. But you may also want to check what’s inside your fridge.
That’s because the foods you eat can make a difference in
your ovulatory function. According to a Harvard Medical School study on diet
and fertility involving 19,000 women, eating certain foods and avoiding others
can improve ovulatory function. If you’re struggling to conceive, it’s time to
become a Warrior for your fertility.
Here are some of the basics about food and fertility:
Load up on fruits and veggies. In women with the lowest intake of fruit, the incidence of infertility rose from 8% to 12%, according to a 2018 study from the University of Adelaide. Produce is high in glutathione, and 2018 research in JBRA Assisted Reproduction shows this antioxidant improves egg quality by shielding eggs from damage caused by oxidative stress.
Eat more plant-based protein and less animal protein. The risk of ovulatory disorders is slashed in half when just 5% of the calories you consume come from plant-based proteins rather than animal proteins, according to a 2008 study from Harvard.
Opt for plant-based
fats. Avocados, nuts, olive oil, flaxseeds, and other plant-based fats can
reduce inflammation, which has been recognized as a contributing factor in
Eat more seafood. A 2018 study in The Journal of Clinical Endocrinology & Metabolismshowed that couples who ate more seafood got pregnant faster than couples who ate less seafood. Couples who ate just two or more 4-ounce servings of seafood—such as salmon, shrimp, or tuna—took less time to conceive.
Forget fast food. In the University of Adelaide study, women who ate fast food four or more times
per week saw their risk of infertility double from 8% to 16%.
Skip sugary drinks. Drinking sugar-laden sodas and energy drinks is associated with reduced fertility, according to a 2018 study in Epidemiology. Consuming seven or more sodas a week caused an even bigger drop in fertility.
Good nutrition is critical for fertility, a healthy pregnancy, and for a baby’s brain development. An easy way to get more plant-based protein, fruits and veggies, and plant-based fats is to make nutrient-dense smoothies, like the following one from The Brain Warrior’s Way Cookbook*.
SUPER-FOCUS SMOOTHIE Serves 2 Ingredients24 ounces iced green tea1 large green apple, cored and quartered2 scoops vanilla protein powder, plant-based and sugar free (I love using Omni Protein plant-based powders in vanilla* or chocolate*)2 cups spinach1 teaspoon cinnamon½ teaspoon nutmeg2 tablespoons flaxseed meal (or chia or hemp seeds)1 cup ice, approximately Optional: ¼ teaspoon cayenne pepper5-10 drops liquid stevia, vanilla flavored1 teaspoon freeze-dried greens (or use scoop included with greens)Superfoods: 1 tablespoon acai or goji powder PreparationBlend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold.
SUPER-FOCUS SMOOTHIE Serves 2
24 ounces iced green tea
1 large green apple, cored and quartered
2 scoops vanilla protein powder, plant-based and sugar free (I love using Omni Protein plant-based powders in vanilla* or chocolate*)
2 cups spinach
1 teaspoon cinnamon
½ teaspoon nutmeg
2 tablespoons flaxseed meal (or chia or hemp seeds)
1 cup ice, approximately
¼ teaspoon cayenne pepper
5-10 drops liquid stevia, vanilla flavored
1 teaspoon freeze-dried greens (or use scoop included with greens)
Superfoods: 1 tablespoon acai or goji powder
Blend all ingredients in a high-powered blender until smooth. Divide evenly between two glasses. Serve cold.
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