Summery mediterranean citrus salad

Sue Bedford (MSc Nutritional Therapy)

Citrus fruits are one of the best fertility-supporting foods to add to your daily diet, including, oranges which are loaded with the protective antioxidant vitamin c and also contain polyamine putrescine. This substance aids in increasing the quality of sperm and the fertile potential of egg cells.

This nutritious and delicious salad is packed full of vital nutrients with amazing avocado providing numerous important vitamins, minerals, and healthy fat.

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.

Given that almonds are a good source of vitamin E, it is time to go nuts for them (a powerful antioxidant) as a fertility-friendly food! Vitamin E is thought to improve sperm quality and motility in men (a study showed that eating 7 almonds a day improved sperm quality).

This salad is versatile and works well on its own or with cheese such as mozzarella or with salmon, king prawns or chicken – adds a bit of sparkle to any table!

Pomegranate, Avocado and Watercress Salad with Blood Oranges

Ingredients: (makes 4 portions)

4 large oranges

400g watercress and rocket combined

150g pomegranate seeds

150g slivered almonds or pine nuts, toasted

2 ripe avocados

With a small, sharp knife, cut ends off oranges. Peel and orange and divide into individual segments. Repeat with remaining oranges, place into a bowl. Chop the avocado into even slices (remove outer skin). Rinse and dry watercress and rocket. In a large bowl, place watercress, orange segments and mix gently. Add the avocado slices. Garnish each salad with pomegranate seeds and toasted almonds. Enjoy!

Interesting reading:

Keskes-Ammar, L, Feki-Chakroun, N,  Rebai, T,  Sahnoun, Z,  Ghozzi, H,Hammami, S, Zghal, K  Fki, H,  Damak, J and Bahloul A (2003). sperm oxidative stress and the effect of an oral vitamin e and selenium supplement on semen quality in infertile men. Systems Biology in Reproductive Medicine 49:2,pp 83-94.