In This Episode:
[0:14] - An intro to my favorite fertility foods
[0:55] - Liver: why eat it?
[1:55] - Egg yolks: why and how to eat them
[2:58] - Wild fatty fish: is mercury a concern?
[4:33] - Dark leafy greens: raw or cooked?
[5:29] - Fermented foods: why and which
[6:12] - Full list review
Listen to it:
Hello and welcome to Mama in the Making I’m Rochelle Serna and today I'm going to talk about my five favorite fertility foods
[0:14] So fertility foods are basically just really nutrient-dense foods, those are my favorites. I talked about this a lot, I’ve written about it before, you may have seen it, but I think it's important to talk about.
And I know that not all of these foods might be included in your diet regularly; for me, different times of the year mean that I’m eating more or less of certain things like ferments for example. I like to eat things like sauerkraut more in the summer than in the winter.
But these are just foods to keep in mind they're going to really nourish your body. They're great for fertility because they give you so many vitamins and nutrients, but they're also really good for overall health because of the same reason.
[0:55] So my top 5 favorites are:
Liver, and really any organ meats from a healthy pastured animal.
So any time that you eat organ meats from a healthy animal you're going to be supporting the same organs in your body. So liver, for example, which is responsible for so much of our detox and our healthy functioning, is going to be strengthened when we eat liver.
I can't stress enough that it has to be a good quality. Hopefully local, you know, pastured animal that you're going to be getting it from—but it's a really good thing to have.
I don't really like the flavor of liver, so what we do is we take a desiccated, which is just a dehydrated, liver and we take that in pill form. And there's a couple of companies that we really like: we like Perfect Supplements and we also like a Vital Proteins, and those are some that I will be linking to.
So liver pills if you're not a liver fan.
[1:55] The next food is egg yolk.
Egg yolks are really, really nutrients dense as well. The whole egg, of course, if you enjoy eating eggs you can definitely eat it all together, but the egg yolk itself is what's really going to have all of that good stuff: that healthy fat, and that and, you know, so then there's a fat-soluble vitamins and really good B vitamins in there. There's some choline, which is really important for pregnancy.
And the way that you want to eat the egg yolk, the more you cook it the more denatured it becomes, so if you like them a little runny that's good.
You can put them into smoothies if you like.
Same thing with the the liver and the organs you want to make sure that you're getting it from a really healthy animal, a farmers market if you can. A local egg. And so that's a good one.
I actually—like go in and out of egg allergies. The more I eat the more intolerant I am of them (sad face) so it's kind of sad for me. I wish I could eat them, I love them! But they're a really good fertility food.
[2:58] The next thing that I love is wild fatty seafood.
So seafood’s just got so many wonderful things. You know, we've all heard to eat seafood before, you know the DHA and the healthy fats there and they're really supportive of all of your reproductive organs, and your whole system overall.
I like to eat sardines. Sardines are a really simple one for me. The taste, the, you know, extremely low mercury, and they're packed with all sorts of really good nutrients. And they taste like fairly mild to me.
I know everyone is different, there's kind of a—I don't know, think people get queasy with some of the foods on these lists, um just thinking about them, but sardines are really not bad. And if you can get the ones with the bone in and you don't mind eating the bone, the bone can be really good and a whole different set of nutrients for you.
Salmon, obviously, is a good one. Really, any high-quality wild fish that you can find.
You know, people have concerns about mercury when it comes to eating fish, and I think that it's a possible concern depending on so many different factors.
So, how's your detox system going? You know, do you have any methylation issues that could cause that to, you know, hold on to the heavy metals? And where's your fish coming from? And what size of fish is it? Because the larger fish tend to hold more mercury.
So, just being mindful making sure that you're eating appropriate amounts and, and smaller fish. That's why sardines are really good and they're easy—you could put them on salads and stuff.
[4:33] The next food that I want to discuss is greens. So cooked and raw greens. Raw foods can actually be a little bit more difficult on your digestive system so if you're having a hard time with digestion and your healing things up, I would definitely suggest at least lightly cooking all of your greens. But getting a mix in there, you know, making sure that not all of your greens are raw all of the time.
And just making sure you have a variety of those darkly leafies: that kale and that spinach, and those are, you know, the dark greens are really good for folate and we know that that's really important for pregnancy.
So, you know, folic acid is what you usually hear, but folate is the natural form of it and you want to make sure you have a good amount of that in your body when you're trying to get pregnant.
And really, you know, including lots of different vegetables is good, but those darkly leafies are what we're really focusing on for fertility.
[5:29] And the last food I mentioned at the beginning of the video is fermented foods, so supporting that gut and really building up that gut because in pregnancy we help to build our babies gut up and, you know, the different bacteria that we have around our system gets passed on to the baby. Everything from when they're growing too when they're born and they go through the birth canal and they’re, you know, given—they’re inoculated—they're given all of the beginnings of their, their microbiome.
So it's really important to eat fermented foods. Sauerkraut is the most popular, probably the most well known, but you can really ferment many different vegetables, all sorts of different things. We love fermented pickles here!
[6:12] So that is my top five fertility foods list. We have liver and organ meats, egg yolks, wild fatty fish, dark leafy greens, and fermented foods.
Alright talk soon, bye!
To nourishing fertility,