Did you know that not everyone that can’t get pregnant, or father a child is infertile? In fact, many couples out there who are still trying to get pregnant have no idea that the answer could be in the food that they’re eating (or, what they’re leaving out in their diets).
When it comes to one’s fertility, there are several factors that are out of your control, age and genetics being among them. The older an individual gets, the more difficult and riskier it will be to try and get pregnant. Other than that, if there are no underlying health issues or conditions, merely maintaining health through certain foods is something that may just give you the edge you need if you’re hoping to start a family.
Today, in this world of fast foods and nutrient-lacking meals, it’s no wonder that many couples are still struggling with their health (and not to mention, their fertility health too). It’s too easy to fall into the trap of eating the same food day after day just because it’s the most easily available, isn’t it? But this spells trouble for your body, inside and out! Food plays a vital part in human health and has always held an important role in natural fertility aid. Yes, what you eat each day can influence your success rate of getting pregnant! What you should be doing is to get the following fertility-boosting foods into your weekly diet, for improved overall health as well as a boosted fertility health.
Pulses and legumes
Infertility is found to be rampant among women with the highest intake of animal protein. On the other hand, women who ate a lot of plant protein such as those found in pulses, legumes and beans were substantially less likely to have trouble trying to conceive. So, what are you waiting for? Toss some into a salad, or have some yummy vegetable curry for dinner! Tofu, edamame, and nuts are other good examples of plant-based proteins. Try this yummy dhal curry for your dinner for a healthy boost of protein.
Dhal curry
Ingredients:
- 1 cup dried yellow lentils
- 3 cups water
- 1/2 tsp ground turmeric
- 1 tsp + 2 tbs ghee or oil
- 1 tsp black mustard seeds
- 1 dried red chili
- 1 medium onion, sliced thinly
- 2 cloves garlic, minced
- 2 slices ginger, peeled and minced
- 20 fresh curry leaves
- 1 tsp garam masala
- 1 medium tomato, cut into 8-10 sections
- Salt to taste
Method:
- Rinse the lentils a few times in water, until the water runs clear.
- In a medium-sized pot, stir together the lentils, water, turmeric and 1 tsp of ghee/oil. Set it over high heat and when it comes to a boil, reduce the heat and let it simmer until the lentils are soft, for about 30 minutes. Stir occasionally.
- Heat a frying pan over medium heat and add 2 tbs of ghee/oil. Add the mustard seeds and when they start to pop, add the chili, onion, garlic, ginger and curry leaves.
- Fry until the onion softens and starts to become golden. Add the garam masala and the tomatoes and cook until the tomatoes start to wilt.
- Pour this entire mixture into the softened lentils, add salt to the pot, mix well, and continue simmering the lentils for about 5 minutes. The final mixture will be quite thick.
- Add more water if you prefer. Enjoy with other dishes and hot rice.
For your man
Tomatoes for healthier sperm
Find ways to incorporate tomatoes into your man’s diet. Why? Because it’s packed full of a nutrient called lycopene, which has been found to boost sperm count by up to 70 per cent and increase their mobility too!
Citrus to the rescue
Citrus fruits such as lemons, oranges and limes are all packed with Vitamin C, which improves sperm quality and stops them from clumping together!
Leafy Greens
Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in folate, which is a B vitamin that is found to improve ovulation. Encourage your partner to indulge in greens too, for men who get higher doses of folate make healthier sperm, potentially reducing the chances of miscarriage or genetic problems in the baby. Greens are super healthy, so why stop at just one type? Try this recipe and get a small variety of healthy greens into your meal.
Stir Fried Greens
Ingredients:
- 1 handful each of different greens (spinach, mustard leaves, kang-kung, etc)
- 2 tablespoons oyster sauce
- 2 tablespoons water
- 1 teaspoon fish sauce
- 1 teaspoon sugar
- 1 tablespoon oil
- 3 cloves garlic, minced
Method:
- Wash the greens and shake off excess water.
- Chop the stalks into 1-inch pieces and set them aside. Chop the leaves into bite-size pieces if needed.
- In a small bowl, mix the oyster sauce, water, fish sauce and sugar.
- Heat a wok or large skillet over a high flame. Swirl in the oil. Add the garlic and stir briefly, until sizzling and fragrant.
- Add greens to the pan then to the pan followed by the sauce.
- Stir and toss the vegetables frequently until the leaves are slightly wilted and the stalks are tender about 2-4 minutes.
- Serve hot with rice.
Brussel Sprouts
This may not be the typical Asian favourite, but it’s packed with essential nutrients that help boost one’s fertility health! Brussel sprouts are rich in folic acid, great for improving fertility, and are filled with vitamins and nutrients that help women absorb balanced levels of oestrogen and help the body get rid of excess hormones too.
Brussel sprouts roast with sweet chilli sauce
Ingredients:
- 1 pound brussels sprouts, stem trimmed and halved
- 2 tablespoons cooking oil
- 2 garlic cloves, finely minced
- 2 teaspoons fish sauce or soy sauce
- 2 tablespoons sweet chili sauce
Method:
- Heat the oven to 400F. On a baking sheet, toss the brussels sprouts in cooking oil to coat evenly. Roast in the oven for 20 minutes, tossing them halfway so they cook evenly. Remove brussels sprouts from the oven and turn on the oven broiler to high, with the oven rack positioned in the top third of the oven.
- In a small bowl, whisk together the remaining ingredients and pour over the brussels sprouts, tossing them to coat evenly. Broil the brussels sprouts for 5 minutes or until the sugar in the chili sauce is bubbling and caramelizing. Watch them carefully so they don’t burn! Remove from the oven and serve immediately. (recipe from www.purewow.com)
Wild-caught fish
Wild-caught fish, the particularly salmon, is rich in omega-3 fatty acids, which may help to regulate reproductive hormones and increase blood flow to the reproductive organs. Salmon is also lower in mercury than other fatty fish. Look for salmon fillets in the frozen foods section of most grocery stores. Here’s one way to enjoy wild salmon:
Salmon fried rice
Ingredients:
- 3 tbsp soy sauce
- 1 teaspoon brown sugar
- 1 tbsp olive oil
- 2/3 cup diced red onion
- 2/3 cup diced red bell pepper
- 2 cloves garlic, minced
- inch piece of ginger, grated
- 3 eggs, well beaten
- 4 cups day-old cooked white rice (from about 2 cups of raw rice)
- 1 cup frozen peas, thawed
- 2 cups cooked salmon in large chunks
- 2 green onions, thinly sliced, including the greens
- Cilantro or parsley for garnishing
Method:
- Mix brown sugar with soy sauce: Dissolve the brown sugar in the soy sauce in a small bowl. Set aside.
- Heat the olive oil in a large sauté pan or wok on medium-high heat. Add the diced red onion and bell pepper and sauté until lightly browned about 5 minutes.
- Lower the heat to medium and stir in the garlic and grated ginger. Cook for a minute more.
- Add the beaten eggs and stir until just cooked.
- Add the cooked rice, increase the heat to medium-high and cook for a couple of minutes more, stirring often.
- Add the peas, salmon, and green onions. (Be gentle with the salmon so you don’t break it up too much.)
- Stir in the soy sauce mixture and remove from heat.
- Serve hot!
Let’s do nuts
Nuts contain Vitamin E, which is an antioxidant that helps to protect the DNA in both sperm and eggs. Some studies also suggest that the almond nut may help increase sperm production. Why not toss a handful of nuts such as almonds, walnuts, pecans and pistachios into your salad? You can also place a cupful of nuts in a food processor, add a little olive oil and salt, and make your own nut butter! Nut butter recipes are abundantly available on YouTube, so check them out!
Olive Oil
Olive oil is a monounsaturated fat that helps increase insulin sensitivity and decrease inflammation throughout the body (inflammation interferes with ovulation, conception, and early development of the embryo). Use it on salads with some balsamic vinegar, or use it for cooking, in place of butter.
Bananas
Bananas are not only yummy but are also packed with hormone-regulating Vitamin B6, which is also needed for good egg and sperm development. Have them as snacks or try this antioxidant-rich, double-goodness frosted beverage on a hot balmy afternoon!
Banana & Spinach smoothie
Ingredients:
- 1 medium banana
- I small cup of chopped kale
- I glass almond milk
- 1 tbs organic honey
- Half a cup of ice-cubes
Method:
- Blend all ingredients together and enjoy immediately.
