Top 5 Fall Inspired Fertility Foods
Top 5 Fall Inspired Fertility Foods
Nourish your body with nutrient dense foods that are seasonal and support your fertility!
As the seasons change our bodies naturally crave foods that are seasonal. What is great about produce that is in seasonal is that it can be found locally and it is fresh. Fresh seasonal foods have much higher nutrient density compared to fruits and vegetables that are imported from other countries. Get inspired by the bright coloured of fall foods as they contain antioxidants, vitamins, and minerals that are necessary for optimizing your fertility.
Brussel sprouts
Brussel sprouts are considered a cruciferous vegetable from the mustard family. They contain indole-3-carbinoI which helps with the metabolism of estrogen to maintain an optimal 2-hydroxy ("good") to 16-hydroxy ("bad") estrogen ratio. Brussel sprouts contain high amounts of folate (vitamin B9) which is an essential nutrient when you are trying to conceive (TTC). Not only are Brussel sprouts good for egg quality, but they have been found to be helpful in creating a healthy endometrial lining for proper implantation, and also preventing neural tube defects in fetal development. Don’t boil them like your grandma used to! In my opinion Brussel sprouts taste the best when they are roasted. They are great on their own or added to salads.
Butternut squash
Butternut squash is loaded with vitamins, in particular vitamin A. The bright orange colour of this vegetable is attributed to the beta-carotene content. When beta-carotene is digested it is converted by the body into vitamin A. Carotenes and vitamin A are important for sperm and egg health and your entire daily recommended intake of these nutrients can be achieved in just once serving fo squash! Squash can be roasted and eaten whole or added into soups, stews, and salads.
Apples
Apples are a high fibre fruit choice. The fibre content helps with weight management, balancing blood sugar, and supporting gut health, all important factors in reproductive health. They are a good source of vitamin C and B vitamins required for cellular energy. Apples are found to increase sperm count in men. Apples can be eaten whole, added to smoothies, breakfast bowls, salads, soups, or baked and eaten as dessert.
Pumpkin seeds
Pumpkin seeds are a powerhouse fertility food. They contain high amounts of zinc. Zinc is a key mineral for sperm production and function and help support healthy testosterone levels, making it essential for male factor fertility. Pumpkin seeds are also beneficial for female fertility. They help prevent early miscarriage and support fetal development. Always choose raw, unsalted pumpkin seeds. They should be green in colour! Sprinkle on oats and yogurt, blend into smoothies, add to your salad, and stir into brown rice or quinoa after cooking your grains.
Yams
Yams and sweet potatoes are a great source of healthy carbohydrates and are packed with antioxidants that protect against cell damage. Antioxidants found in yam protect against DNA damage in eggs therefore improving egg quality and viability. Yams contains high amounts of vitamin C, and vitamin B6 needed for female hormone balance. Yams can be roasted, or boiled and blended into a soup. I also like putting leftover baked yams into my salads for lunch.
This fall, enjoy lots of fall produce in order to support your fertility. Remember to choose local and organic foods whenever possible.
Take care,
Dr. Laura Nicholas, ND
This content is not intended to be substituted or interpreted as medical advice and should not be used to diagnose, treat, or prevent any disease or health concern. Please book a consultation with me or a qualified healthcare professional before acting on any information presented here.