8 superfoods for conception

1 MINUTE READ

Did you know that certain nutrients play an important role in the reproductive system? For women they support the development of the egg, womb and the hormonal system. While for men they support the development of good quality sperm cells. 

Here are 8 tasty super foods worth adding to your fertility diet. These foods are rich in the essential vitamins and minerals needed for conception and don’t take too much effort to prepare. You’ll be pleasantly surprised at a few inclusions on the list.  

WALNUT & BRAZIL NUTS

Walnuts contain Vitamin E, Omega 3 oils, and healthy fats, while Brazil nuts contain Selenium which is important for sperm health, it supports the production of sperm. They also contain Magnesium, vitamins and healthy fats all of which are important for both male and female fertility. You can eat them raw as a snack, add them to muffins, scones, or bread mixes as well as to salads, they are a super versatile ingredient and full of flavour.

BLUEBERRIES & RASPBERRIES

Blueberries contain Vitamin K, Vitamin C, Fibre, Manganese and other Antioxidants. Like blueberries, raspberries are filled with Antioxidants and help provide Vitamin C, Calcium and Iron. You can eat them on their own, add to a yogurt, porridge, smoothies, you even freeze them and eat like sweets! The list is endless.

BEETROOT

Beetroot contains Folate, which is so important in the months prior to conception to prevent against neural tube defects, in addition to taking a 400ug folic acid supplement, beetroot provides an extra boost. It also supplies Fibre, Vitamin C and other minerals and is rich in antioxidants which are important for sperm health in men. Grate or slice them in salads, it gives a lovely bright colour, or you can add to smoothies.

DARK CHOCOLATE

Dark chocolate is believed to be a natural mood-booster and is a great antioxidant. One or two squares a day is ok (Hurray!) and as dark chocolate can taste a bit bitter it can be hard to take more than a few squares a day which is probably a good thing.

AVOCADO

Avocados provide monounsaturated fats, Vitamin B6, which supports the regulation of hormonal activity, as well as reducing tiredness and fatigue, and folate. It’s a great healthy and filling snack on toast with a dash of lemon and garlic. Brunch anyone?

SWEET RED PEPPERS

Did you know sweet red peppers contain more Vitamin C than oranges? Eat raw or cooked, dd to salads, soups and curries. A delicious way to ensure you’re getting enough Vitamin C!

GARLIC

Garlic is believed to help inhibit the growth of bacteria, as well as having anti-inflammatory powers. It adds a gorgeous taste to savoury dishes without needing extra salt. 

PULSES

Pulses including beans, lentils and peas are great sources of fibre and protein. A super protein source for vegetarians and vegans. They are great in salads, curries and soups.

 

8 superfoods for conception

1 MINUTE READ

Did you know that certain nutrients play an important role in the reproductive system? For women they support the development of the egg, womb and the hormonal system. While for men they support the development of good quality sperm cells. 

Here are 8 tasty super foods worth adding to your fertility diet. These foods are rich in the essential vitamins and minerals needed for conception and don’t take too much effort to prepare. You’ll be pleasantly surprised at a few inclusions on the list.  

WALNUT & BRAZIL NUTS

Walnuts contain Vitamin E, Omega 3 oils, and healthy fats, while Brazil nuts contain Selenium which is important for sperm health, it supports the production of sperm. They also contain Magnesium, vitamins and healthy fats all of which are important for both male and female fertility. You can eat them raw as a snack, add them to muffins, scones, or bread mixes as well as to salads, they are a super versatile ingredient and full of flavour.

BLUEBERRIES & RASPBERRIES

Blueberries contain Vitamin K, Vitamin C, Fibre, Manganese and other Antioxidants. Like blueberries, raspberries are filled with Antioxidants and help provide Vitamin C, Calcium and Iron. You can eat them on their own, add to a yogurt, porridge, smoothies, you even freeze them and eat like sweets! The list is endless.

BEETROOT

Beetroot contains Folate, which is so important in the months prior to conception to prevent against neural tube defects, in addition to taking a 400ug folic acid supplement, beetroot provides an extra boost. It also supplies Fibre, Vitamin C and other minerals and is rich in antioxidants which are important for sperm health in men. Grate or slice them in salads, it gives a lovely bright colour, or you can add to smoothies.

DARK CHOCOLATE

Dark chocolate is believed to be a natural mood-booster and is a great antioxidant. One or two squares a day is ok (Hurray!) and as dark chocolate can taste a bit bitter it can be hard to take more than a few squares a day which is probably a good thing.

AVOCADO

Avocados provide monounsaturated fats, Vitamin B6, which supports the regulation of hormonal activity, as well as reducing tiredness and fatigue, and folate. It’s a great healthy and filling snack on toast with a dash of lemon and garlic. Brunch anyone?

SWEET RED PEPPERS

Did you know sweet red peppers contain more Vitamin C than oranges? Eat raw or cooked, dd to salads, soups and curries. A delicious way to ensure you’re getting enough Vitamin C!

GARLIC

Garlic is believed to help inhibit the growth of bacteria, as well as having anti-inflammatory powers. It adds a gorgeous taste to savoury dishes without needing extra salt. 

PULSES

Pulses including beans, lentils and peas are great sources of fibre and protein. A super protein source for vegetarians and vegans. They are great in salads, curries and soups.

 

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