By Sue Bedford (MSc nutritional Therapy)
Why not have a go at making this tasty healthy salad and reap the amazing nutritional benefits…great for health and fertility.
Pears are a great source of polyphenol antioxidants – helping to ‘zap’ those free radicals which may lead to oxidative stress and cell damage including to that of the egg and sperm cells. They are low in calories so great for those watching their weight and are low on the glycemic index- meaning sugar and insulin levels won’t spike so rapidly. Pears are a great source of folate, vitamin C, copper, and potassium.
Avocados are amazing! Avocados are fruits and are also known as ‘alligator pears’ due to the texture of the skin and being shaped like a pear! They are nutrient dense and a great source of fibre, contain beneficial fats including oleic acid and alpha-linolenic (an omega 3 fatty acid), and over twenty vitamins, minerals and vital nutrients including vitamins B, C and E. They are also a great source of the mineral’s magnesium and potassium.
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- this has been shown to increase sperm count and sperm quality – both are important for successful conception.
The antioxidant properties of pomegranate has been linked to improving sperm quality, according to a 2014 study of 70 men published in PLOSOne and also reported in research published in the Journal of Urology 2005
Red onion, a prebiotic food – helps to keep the gut healthy by feeding the ‘good’ bacteria found there. It is also a great source of antioxidants and contains anti-inflammatory properties (important re fertility and certain conditions such as endometriosis) along with a good amount of various vitamins and minerals including folate, vitamin c and B6, calcium, magnesium and potassium.
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 blood stream.
Watercress in this salad is just wonderful! It is a member of the cruciferous vegetable family and is rich in many nutrients including vitamins C, E and K, calcium, beta-carotene, iron and iodine. Enjoy!
I pack of watercress washed
1 ripe pear, cored and sliced
1 avocado, peeled, pitted and sliced
1 pack of feta cheese, cubed
1 small red onion, diced
Pomegranate seeds (from 1 pomegranate)
Orange Balsamic Dressing
1 tbsp dijon mustard
2 tbsp balsamic vinegar
Juice of 1 large orange
How to make:
Place all of the ingredients together in a large bowl and drizzle on the dressing. Toss until combined. Serve and enjoy!
To make the dressing:
Whisk all ingredients together in a small bowl and then drizzle over the salad.