Take a good look at the foods mentioned below and you will begin to notice that all of these foods are nutrient dense, meaning they pack a lot of nutrition per serving. These foods mentioned are bursting with so many nutrients and play such an important role with enhancing fertility.
Eggs – Vitamin D, B12, Protein
Eggs are loaded with Vitamin D (vitamin D is such an essential/important vitamin for general health), B12 and are very high in protein, recent studies have proved eggs do not affect our cholesterol levels. It’s important to find eggs which are farm fresh and have deep orange/yellow yolks; egg yolks contain beneficial nutrients for the body. Funtuna eggs are a great choice here in Nigeria; their eggs have deep orange/yellow yolks.
Nuts and Seeds – Omega 3, Zinc, Vitamin E, Protein
Eat nuts and seeds in their raw form as essential fatty acids and zinc are sensitive to heat and can be destroyed if cooked. Nuts and seeds are packed with full with nutrients and I always encourage having them every day as a snack, in your smoothies, salads.
The best seeds and nuts for omega 3 are:
The best seeds and nuts for zinc are:
The best seeds and nuts for vitamin E are:
The best seeds and nuts for iron are:
Grass-fed meats – Omega 3, Iron, B12, Protein
Grass-fed meats come from animals which have grazed in grass pasture and eaten fresh grass for most of their life. This meat has less fat and has a little bit stronger taste than corn fed meats, but it provides a lot more nutrients because the animals have eaten their natural diet. Grass-fed meats are high in omega 3, have been raised without antibiotics and hormones. Not too sure if our cows and goats here are solely grass-fed, but I definitely know they do give them antibiotics so my meat intake is every now and then.
Dark leafy Vegetables – Iron, Folic acid, B6, Vitamin E
Dark leafy vegetables are packed with minerals, antioxidants and vitamins essential to healthy fertility. Examples of dark leafy green vegetables are spinach, Swiss chard, kale, and collards.
Fruit – Vitamin C, Flavonoids, Variety of antioxidants
Fruits are the foods highest in antioxidants per serving. Some of the fruits highest in antioxidants are prunes, pomegranates, raisins, blueberries and strawberries, blackberries, raspberries. Remember that antioxidants are heat sensitive, so to get their benefit eat your fruit fresh, ripe and raw.
Colourful veggies – B6, Vitamin C
The colour of a vegetable will tell you what nutrients and benefits it will provide for your body. For instance vegetables that are red or green in colours are high in vitamin C. Vegetables that are orange have high vitamin A. The easiest way to get a ton of nutrients is to eat a wide variety of vegetables. Make sure you are eating a variety of colours daily. The easiest way to do this is to eat a salad, stir-fry or fresh vegetable juice daily.
Fish – Vitamin D, Omega 3, Zinc, Selenium, B12, CoQ10
Fish are some of the most nutrient dense foods we can eat. Fish provides an abundance of essential fatty acids, vitamin D, zinc, B12, selenium and CoQ10.
Liver – Vitamin D, Zinc, Selenium, Iron, Folic Acid, B12, CoQ10
Liver is one of the most prized and nutrient dense foods available. Across the board liver is very high in vitamin D, zinc, iron, folic acid and B12.
Lentils and other beans – Iron, Folic Acid
Lentils and beans are highly nutritious. Lentils are the second highest source of iron of ALL foods and the second highest source of folic acid (just behind calf’s liver). Just 1 cup of cooked lentils provides 90% of your daily folic acid needs. And if you get sick of lentils, chickpeas and pinto beans follow close behind. Learn to get creative with your beans. You can use them to make soups, hummus, as a side dish and in stir fry.
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