Sue Bedford (MSc Nutritional Therapy)
Why not make a super nutritious and delicious sparkly salad this festive season- just bursting with fertility-friendly nutrients.
Feta cheese provides calcium and also protein which helps to regulate blood sugar levels by slowing down the release of sugar from food into the bloodstream. Excess sugar may ‘stress out’ the immune system and studies have found it to increase inflammation in the body, having a direct effect on immune function (there is more to come on this area in a further article). Balancing sugar levels is important for fertility too, as fluctuating sugar levels has a knock-on effect on hormonal balance. Keeping glucose levels well-balanced is also important for those with Poly Cystic Ovary Syndrome (PCOS).
Fresh Figs are loaded with minerals such as zinc, manganese, calcium, magnesium and vitamin B6 – all of which play an important role in supporting reproductive health. Figs also contain a lot of iron, which are important for healthy eggs and ovulation. Fully ripened figs as well as dried figs are packed with antioxidants. Figs contain a good amount of fibre so are helpful in weight loss and weight management programs and they are great for a snack too as they help people to feel full. In relation to male fertility, figs have been shown to increase the motility and number of sperm.
Watercress is a wonderful fertility-friendly addition to any dish. It is a member of the cruciferous vegetable family and is rich in many nutrients including vitamins B, C, E and K, calcium, beta-carotene, iron and iodine.
Walnuts are the only nut to contain omega 3 (apart from butternut)– linked in studies to improving sperm, motility, shape and quality. A great source of vitamin E – important for endometrial health. Also rich in magnesium (and melatonin) the ‘happy mineral’ linked to improving sleep and reducing stress and anxiety. Magnesium also helps in producing progesterone and increasing blood supply to the uterus, which are both important for fertility.
Pomegranate seeds -one of the oldest fruits which has been a symbol of health and fertility for centuries. Pomegranates are an excellent source of flavonoids and polyphenols. They also contain vitamin C, vitamin B5 (Pantothenic acid) and folate, along with, vitamin A, vitamin E, zinc and fibre. In relation to fertility, pomegranates possess anti-inflammatory properties. They are also thought to support fertility by helping balance hormones and increasing blood flow to the uterus. Pomegranate is rich in zinc- which has been shown to increase sperm count and sperm quality – both are important for successful conception.
Sparkly Fresh Fig, Walnut and Feta salad
•1 block of feta, cubed
•bag of salad leaves/watercress
•1 handful of fresh mint leaves
•100 g rocket leaves
•8 fresh figs, halved
• 8 walnuts halved
•1 pomegranate, seeds and juice removed
•1 tbsp red wine vinegar
•2 tbsp of extra virgin olive oil
Place salad leaves of your choice in a bowl with some rocket/watercress and sprinkle over the top the feta cheese, walnuts, mint, figs, and pomegranate seeds, drizzle with red wine vinegar and extra virgin olive oil. Lovely with some slices of crisp green apple too. Enjoy!
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