Macronutrients and Your Fertility

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Last week we looked at micronutrients and their importance to general human health, we also looked at their importance as well in regards to fertility. This week we would be looking at macro nutrients which are equally as important to fertility.

Macronutrients

In addition to the micro-nutrients, macro-nutrients are important as well, getting enough protein, fat, carbohydrates, etc. is also very important. This is a time for nourishing and providing building blocks for your body in preparation for conception.  Carbohydrate, Protein and Fats are known as the “Macro-nutrients”, these are needed in good quantities and will form the foundation of our everyday eating. Most foods contain both macronutrients and micronutrients but in varying proportions.

Carbohydrates

Carbohydrates are an essential nutrient whose main function is supplying the body with energy. Everyone should consume enough to provide them with energy for their everyday activities. We all need sufficient carbs to manage our blood sugars and insulin levels and prevent starvation and ketosis.

Food sources- brown rice, 100% whole wheat bread/pasta, bulgur, oats/oatmeal, quinoa, rye bread, whole grain barley, buckwheat, whole wheat couscous, sweet potatoes.

Proteins

Eating healthy amounts of protein from a wide variety of sources is an important part of a healthy fertility diet as amino acids are the building blocks for cells in the body. Make sure to include both animal sources and vegetable sources of protein daily.

Food sources- prawns, Greek yoghurt, beef, chicken breast, turkey breast, mozzarella cheese, cottage cheese, feta cheese, black  beans,  kidney beans, chickpeas, lentils, eggs, wild salmon, mackerel, tuna, tilapia, canned sardines,

Fats

A wide variety of fats are very important for fertility and the development of the foetus. Not only are essential fatty acids important, but saturated fats and cholesterol are important as well. Ensure your fat sources are from the right foods like coconut oil, avocado oil, extra virgin olive oil, grass-fed meats, oily fish, nuts and seeds and avoid hydrogenated oils and vegetable oils cooked at high heat. I would be talking about FATS soon as the week progresses there are so many myths and facts regarding FATS, but trust me good fats are everyone’s best friend.

Food sources- avocados, cheese, quality dark chocolate with at least 70% cocoa, fatty fish (salmon, trout, mackerel, tuna, sardines, herrings), whole eggs with the yolk,  nuts, seeds, full fat yoghurt, coconuts and coconut oil, extra virgin olive oil, chia seeds.

 

Next week we would be looking at important foods specifically for fertility.

 

Have a blessed week everyone, God bless

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