When you think about the benefits of a tasty chicken curry, the last thing you think of is how it could aid healthy sperm…Well, believe it or not, this globally loved meal is so good for your fertility health, as well as your taste buds, whilst trying to conceive. Here, Sue Bedford (MSc Nutritional Therapy) talks us through the ingredients and their benefits.
Chicken
Chicken is a great fertility-friendly food as it is a healthy lean meat and besides being an excellent source of protein, chicken also contains a special amino acid, L-carnitine, which is necessary for sperm cells to function normally. L-carnitine was found in studies, to assist in normalizing sperm motility, which is a crucial component to male fertility.
Chicken also contains all of the B vitamins which help the body form red blood cells and also produce energy and a healthy nervous system. Folate (vitamin B9) is important in the prevention of neural tube defects in the developing foetus.
Chicken is also high in zinc, iron, potassium and phosphorus, all important to health and fertility.
Ginger
Ginger is one of the most used and loved spices in the world and is used in many curry dishes. It is packed with bioactive compounds that offer many health benefits. Some of the important nutrients that it contains are- vitamin C, B5 and B6, along with a good amount of potassium, manganese, copper, and magnesium.
The key compound found in ginger is Gingerol. Ginger is used to help alleviate gastrointestinal issues, plays a role in reducing inflammation in the body, heart health, supports the immune system, rejuvenates skin and increases energy levels. It also contains anti-microbial properties. Ginger is a prebiotic food, which feeds the ‘good’ bacteria in the gut, helping to improve the absorption of vital nutrients and thus supporting our general health and fertility too.
In relation to fertility, Ginger is high in antioxidants, which play an important role in helping to protect the egg and sperm cells from oxidative damage and stress.
When it comes to male fertility, fresh ginger root is a good source of zinc. Zinc is important in sperm formation, sperm motility, enzyme reactions and in hormone metabolism. In research, it has been found that low zinc status may be a contributory factor to male infertility as zinc levels have been found to be lower in men with low sperm counts.
Gingerol, the main bioactive compound in ginger, has powerful anti-inflammatory effects. Conditions such as Poly Cystic Ovary Syndrome (PCOS) and Endometriosis, that greatly affect fertility, are heavily tied to inflammation in the body. Getting more ginger into the diet can help mitigate inflammation and facilitate conception. Ginger is also thought to help women who have uterine fibroids as it increases circulation in the body helping to support a healthy inflammation response and normal detoxification. It also helps to support proper digestion which is very important for inflammatory conditions.
Onions
Onions are a key ingredient and are usually found in most curries. They provide powerful antioxidants and one of the main ones is Quercetin, which is found in good amounts in onions, garlic and shallots. Research shows that quercetin may lower the risk of heart disease and block the release of histamine, helping to ease the symptoms of allergies like hay fever.
Onions are a prebiotic food and contain Inulin – a soluble fibre. Prebiotics are important in our gut as they help the growth of the ‘good’ bacteria (Probiotics). The soluble Inulin fibres are called Oligosaccharides. As they are not digested, they remain in the digestive tract and encourage the good bacteria to grow – they are linked to many health benefits. Good gut health is important for general health and also fertility as, if we are not digesting our food correctly, this will affect the absorption of key nutrients. Onions contain a good amount of the antioxidant vitamin c, important for immune system health, skin health and also protecting cells from free radical damage including the egg and sperm cells.
Garlic
Garlic has been known for its amazing health benefits to the human body since ancient times and has been extensively researched. In terms of helping general health it is best known for the ability it possesses to support the immune system and heart health. Garlic is low in calories and rich in selenium, allicin (aids blood circulation), vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients as-well as the powerful antioxidant Quercetin (see onions).
In relation to fertility, the selenium and other antioxidants found in garlic help to improve sperm quality and motility because of their antioxidant effect and also help protect sperm and egg cells (DNA) from free radical damage.
So it lets get cooking. This is what you will need for a homemade Chicken Jalfrezi:
For the Jalfrezi paste
4 garlic cloves
4 inch piece fresh root ginger
4 green chillies
stalks and white roots from a bunch of coriander
1 teaspoon brown mustard seeds
2 tablespoon olive oil
2 tablespoon tomato puree
2 teaspoon ground cumin
1 teaspoon ground fenugreek
1 teaspoon ground coriander
1 teaspoon turmeric
½ teaspoon sea salt
For the Curry
2 green bell peppers
1 onion
1 tablespoon olive oil
2.2 lb boneless chicken thighs
1 tablespoon butter
10 fresh ripe tomatoes
250 ml water
2 tablespoon lemon juice
salt
2 tablespoon natural yoghurt
Reserved coriander leaves
Instructions
For the Jalfrezi paste.
Peel the garlic and ginger. Chop the heads off the green chillies.
Add them to a blender along with the mustard seeds, coriander stalks and root, olive oil and tomato paste.
Whizz the mixture until it is smooth.
Add the dry spices and whizz again until you have a thick paste.
Do let us know if you make this curry, or in fact any of Sue’s delicious fertility friendly meals. Drop us a line at info@ivfbabble.com.
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