By Sue Bedford (MSc Nutritional Therapy)
Love a smoothie? But not sure exactly what to put in it for maximum benefit? Smoothies are a great way to ‘eat the rainbow’, get some of your daily fruit and vegetable servings in and use up fruit and vegetables- helping to reduce food waste. They are also a great way of balancing out your macronutrients and maximising your micronutrients too. Here are some pointers on how to build a Fertility Friendly Smoothie:
Pick your protein: natural yoghurt, milk of your choice, kefir? Protein is important for numerous important functions in the body including growth and repair of cells, in the production of enzymes and hormones, hair, skin, in the immune system (the list goes on…) but in regard to fertility – protein also helps to stabilise blood sugar levels. Add a few chopped nuts?
Choose your herbs/spices – cinnamon, cayenne, ginger and that’s just for starters which will you choose? …Great for fertility from reducing inflammation to helping normalizing blood sugar levels.
Greens are great – these are important as they contain a good amount of folate (think foliage!) as well as being rich in iron (very important for health and fertility) go for broccoli, kale, baby spinach. Add a couple of handfuls to your smoothie.
Eat a rainbow– add some more colour – raspberries, blueberries, strawberries, kiwi, cherries are just a few examples!
Add your healthy fat- pop in half an avocado to your smoothie which is a great source of monounsaturated fat along and contains at least 18 important nutrients (but no carbohydrate) and you’ve got your macros and micros all balanced out! A handful of seeds does the trick too…
Add a splash of water- sparkling or still? Your choice but hydration is crucial for fertility.
Enjoy your fertility-friendly smoothie. Please send us some of your creations……