THE blog

By: Anabelle Harari Clebaner MS, RDN

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Diet impacts everything

Want to boost fertility? 🌟 Start with what’s on your plate. Yep, your diet can make a HUGE difference.

When it comes to fertility, adequate nutrition plays a pivotal role. The right nutrients can significantly influence your reproductive health, improving your chances of conception and a healthy pregnancy.

As a fertility dietitian, I know firsthand just how much nutrition makes an impact on your reproductive health, after working with hundreds of women in my private practice, Wellspring Nutrition.

Think of it this way – you have three opportunities every single day to make a healthy choice that nourishes your body for fertility and pregnancy.

So let’s get right into it – here are 5 foods you can start to incorporate or increase in your diet to start to see positive changes in your fertility.

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Leafy greens: The superstars 🌿

Spinach, kale, and their leafy friends are packed with folate, iron, and antioxidants.

Folate is essential for: DNA synthesis and repair, embryonic development, and preventing neural tube defects.

Folic acid is crucial for both men and women. For women, it helps create a healthy environment for egg fertilization and early embryonic growth. For men, it supports healthy sperm production.

Iron is essential for: Hemoglobin production and oxygen transport.

Adequate iron levels prevent anemia, which can affect ovulation and overall energy levels, making your body more conducive to conception.

These nutrients are your fertility BFFs. Add them to salads, smoothies, or soups. Easy peasy!

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Fatty fish: Omega-3 magic 🐟

We can’t have a conversation about Omega-3 fats without also talking about Omega-6 fats.

Both Omega-3 and Omega-6 fatty acids are essential polyunsaturated fats, meaning your body cannot produce them, and they must be obtained through your diet. Despite being in the same family of fats, they have different roles and effects on the body. 

The three most important types are:

 – **EPA (Eicosapentaenoic Acid)**: Found in fatty fish such as salmon, mackerel, and sardines. – **DHA (Docosahexaenoic Acid)**: Also found in fatty fish and is a crucial component of brain and eye health. 

– **ALA (Alpha-Linolenic Acid)**: Found in plant sources like flaxseeds, chia seeds, and walnuts. 

ALA can be converted to EPA and DHA in the body, but this process is relatively inefficient.

Health Benefits

**Anti-Inflammatory**: Omega-3s help reduce inflammation in the body, which can lower the risk of chronic diseases such as heart disease and arthritis. – **Cardiovascular Health**: They are known for their heart-protective effects, reducing blood pressure, and improving cholesterol levels. – **Mental Health**: Omega-3s play a crucial role in brain health and have been linked to reduced symptoms of depression and anxiety. – **Fertility**: As mentioned earlier, they improve egg quality, regulate ovulation, and reduce the risk of endometriosis.

Omega-6 Fatty Acids

Types

The most common type is: – **LA (Linoleic Acid)**: Found in vegetable oils like sunflower, soybean, and corn oil. – **AA (Arachidonic Acid)**: Found in meat and eggs; it is derived from LA. – **GLA (Gamma-Linolenic Acid)**: Found in evening primrose oil and blackcurrant seed oil; it’s a less common omega-6.

Health Benefits

**Pro-Inflammatory and Anti-Inflammatory**: Omega-6 fats can produce both pro-inflammatory and anti-inflammatory compounds. The body’s balance of omega-6 to omega-3 determines the effect. – **Skin Health**: Omega-6 fatty acids can help support skin barrier function and hydration. – **Growth and Development**: Essential for normal growth and brain function, particularly in children.

Key Differences

**Balance and Ratio** – **Ideal Ratio**: Historically, humans consumed Omega-3 and Omega-6 fats in a balanced ratio of about 1:1 to 1:4. However, modern diets tend to have a ratio closer to 1:20 or 1:30, significantly skewed towards Omega-6, leading to an imbalance.

**Health Impact**: An imbalanced ratio (high in Omega-6 and low in Omega-3) can promote inflammation and contribute to chronic diseases. Ensuring an adequate intake of Omega-3s while reducing excessive Omega-6s can optimize health.

Sources

**Omega-3s**: Primarily found in fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and algae.

**Omega-6s**: Found mostly in vegetable oils, nuts, seeds, and processed foods. They are more prevalent in the typical Western diet.

While both Omega-3 and Omega-6 fatty acids are essential for health, maintaining a proper balance between them is crucial. Increasing your Omega-3 intake and being mindful of Omega-6 consumption can help in achieving better overall health and reducing the risk of chronic diseases.

Omega-3 Fatty Acids are Essential for: Reducing inflammation, hormone production, and cell membrane function.

Omega-3 fatty acids are known to improve egg quality, regulate ovulation, and reduce the risk of endometriosis. For men, they improve sperm quality and mobility.

So where do you find Omega-3 fatty acids? Salmon, mackerel, and sardines are where it’s at. These fatty fish are fertility wonders. Grill ’em, bake ’em, or toss ’em in a salad. Your future self will thank you.

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Nuts and seeds: Tiny powerhouses 🥜

Pumpkin seeds, walnuts, and almonds are considered tiny powerhouses because they are bursting with zinc and selenium. When it comes to fertility, both zinc and selenium play critical roles in ensuring optimal reproductive health. These essential trace minerals are involved in numerous bodily functions, specifically those related to reproductive health for both men and women.

Zinc

Zinc is vital for:

• Hormone Regulation: Zinc helps in regulating hormone levels, particularly testosterone in men and estrogen and progesterone in women. Balanced hormone levels are crucial for a healthy reproductive system.
• Sperm Production and Quality: In men, zinc is essential for spermatogenesis, the process of sperm production. It also enhances sperm motility and morphology, crucial factors for successful fertilization.
• Ovulation: For women, zinc supports the maturation of eggs and ensures regular ovulation, which is essential for conception.
• DNA Synthesis: Zinc is involved in DNA synthesis and cell division, processes that are fundamental during the early stages of fetal development once conception occurs.

Selenium

Selenium contributes to fertility by:

• Antioxidant Support: Selenium acts as a powerful antioxidant, protecting reproductive cells from oxidative stress, which can damage sperm and eggs.
• Thyroid Function: Proper thyroid function, supported by selenium, is crucial for fertility. The thyroid gland regulates many metabolic processes, including those that affect reproductive health.
• Sperm Quality: In men, selenium is essential for the formation and motility of sperm. It helps in maintaining the integrity and function of sperm cells.
• Development: Selenium plays a role in the early stages of embryo development by ensuring proper DNA synthesis and protecting against cellular damage.

Snack on them, throw them in your oatmeal, or mix them in a trail mix – there’s no way to go wrong here! And if you want to learn more about seed cycling, check out this blog right here.

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Berries: Antioxidant champs 🍓

Blueberries, strawberries, and raspberries are loaded with antioxidants. These little champs keep your reproductive system in top shape. Enjoy them fresh, frozen, or in a smoothie. Yum!

Antioxidants are compounds that help protect the body from oxidative stress, which is caused by an excess of free radicals—unstable molecules that can damage cells.

 Free radicals are naturally produced during metabolism, but environmental factors like pollution, UV exposure, and poor diet can increase their levels.

Berries Images – Free Download on Freepik

Importance of Antioxidants for Fertility

1. **Protecting Reproductive Cells**: Antioxidants help neutralize free radicals, reducing oxidative stress on reproductive cells like sperm and eggs. This protection is crucial for maintaining the health and viability of these cells.

2. **Improving Egg Quality**: Oxidative stress can negatively affect egg quality, leading to issues like chromosomal abnormalities. Antioxidants can improve the quality and viability of eggs by reducing this stress.

3. **Enhancing Sperm Health**: In men, antioxidants play a vital role in protecting sperm from oxidative damage, which can affect sperm count, motility, and overall fertility.

4. **Supporting Hormonal Balance**: Certain antioxidants, like vitamin E and Coenzyme Q10, are involved in hormone production and regulation, which is essential for fertility.

5. **Reducing Inflammation**: Antioxidants like vitamin C, E, and selenium have anti-inflammatory properties, which can help reduce inflammation in the reproductive organs, supporting overall fertility.

Including a variety of antioxidant-rich foods like berries, nuts, seeds, leafy greens, and colorful vegetables can be beneficial for those looking to optimize their fertility.

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Eggs: The complete package 🍳

Eggs—especially organic, free-range ones—are amazing. They’re packed with choline and protein, both super important for fertility. Scramble them, poach them, or make a frittata. So versatile!

Eggs are an excellent food for fertility, and one of the key reasons is their high content of choline, an essential nutrient that plays a significant role in reproductive health.

Eggs Pictures [HD] | Download Free Images on Unsplash

Choline and Fertility

1. **Cell Membrane Formation**: Choline is crucial for the formation and maintenance of cell membranes. This is particularly important during pregnancy, as it supports the development of the baby’s brain and nervous system. In the context of fertility, choline ensures the health and integrity of reproductive cells, such as eggs and sperm.

2. **Gene Expression**: Choline is involved in methylation, a process that regulates gene expression. Proper methylation is essential for DNA synthesis and repair, which is vital for healthy cell division and the development of a viable embryo.

3. **Reducing Neural Tube Defects**: Adequate choline intake during pregnancy is associated with a lower risk of neural tube defects in the developing baby. For those trying to conceive, ensuring sufficient choline intake can help prepare the body for a healthy pregnancy.

4. **Supporting Hormone Production**: Choline is a precursor to acetylcholine, a neurotransmitter that plays a role in muscle control and memory but also supports hormone production and regulation. Balanced hormone levels are crucial for ovulation and overall reproductive health.

Other Nutrients in Eggs

In addition to choline, eggs are packed with other nutrients that support fertility:

– **Protein**: Eggs are an excellent source of high-quality protein, essential for the growth and repair of tissues, including reproductive tissues.

– **Healthy Fats**: The healthy fats in eggs, including omega-3 fatty acids, support hormone production and reduce inflammation.

– **Vitamins and Minerals**: Eggs are rich in vitamins like B12, D, and A, as well as minerals like selenium and zinc, all of which play important roles in reproductive health.

Practical Tips

– **Whole Eggs**: Most of the choline in eggs is found in the yolk, so it’s important to consume whole eggs rather than just egg whites.

– **Balanced Diet**: Including eggs as part of a balanced diet can provide a variety of essential nutrients that collectively support fertility. Pairing eggs with other fertility-boosting foods like leafy greens, avocados, and whole grains can further enhance their benefits.

Incorporating eggs into your diet, especially for those looking to boost fertility, is a simple and effective way to ensure you’re getting enough choline and other vital nutrients.

Conclusion: Make it a habit

So, there you have it—the top 15 fertility-boosting foods – phew! That was a lot. Start adding these to your daily meals to reap all the benefits!

And if you’re looking for a super easy way to incorporate these foods, and so many others that are vital for fertility, check out my four-week fertility meal plan.

It was designed to take all of the nutrients important for fertility and translate it into delicious, healthy, and simple recipes to naturally nourish your fertility.

Whether you’re planning your next IUI cycle or are just getting started on your preconception journey, investing in your health is always worth it!

CHECK OUT THE WELLSPRING FERTILITY MEAL PLAN RIGHT HERE

If you are currently pregnant, the journey of sustaining a whole other life in your body probably feels like an extraordinary experience but at the same time, a great deal of responsibility ( in a positive way of course! ) 

Although there are many aspects relating to the healthy growth and development of the fetus that are beyond our control, one of the main factors that we do have control over is our lifestyle choices- namely our diet. 

There are a handful of nutrients that you do not want to be missing out on during your pregnancy to ensure the best possible health outcome for your baby. These include choline, iron, calcium, Vitamin D, iodine, and folate to name a few. 

If you recently found out that you are pregnant or are planning on conceiving, you are in luck! Today, Wellspring Nutrition is specifically going to highlight the importance of folate, and how this nutrient can be a powerful ally for preventing a common type of birth defect- the neural tube defect.     

What is a Neural Tube Defect?

Neural tube defect is a birth defect that affects the central nervous system of the baby. In a developing embryo, the neural tube is the precursor to their brain and the spinal cord. Neural tube defect occurs when the neural tube does not properly go through the closure process to complete its formation. The two common types of neural tube defect include: 

• Spina bifida (swelling or protrusion of spinal cord or fluid in the back) 
• Anencephaly (exclusion of a major segment of the brain) 

What is folate?

Folate, otherwise known as vitamin B-9, is found in various foods. As they play an important role in the nucleic acid (DNA and RNA) production and amino acid (the building blocks of protein) metabolism, they are crucial to the functioning of cells.    

Folic acid is its synthetic form- meaning folate that is found in dietary supplements and fortified foods. 

Why folate is important

The need for folate significantly increases during pregnancy especially because the event of a neural tube defect is closely linked to maternal folate deficiency. Inadequate folate intake can lead to a high homocysteine level in the blood, which is considered to be a risk factor for neural tube defect. Homocysteine is an amino acid and as it is broken down by the vitamin B-complexes, having a high level of this usually indicates deficiency in vitamins. 

According to a recent study, another risk factor for neural tube development is the lack of DNA repair function. Since folate is crucial to DNA synthesis, folate deficiency can lead to a loss in the integrity of DNA. Thus, the mechanism for DNA repair is going to be negatively impacted. Genome stability is an important aspect of neural development for the embryo, and adequate folate intake is necessary for a properly functioning DNA repair mechanism. 

The timing of sufficient folate intake is important to consider. Neural tube formation of an embryo is completed around three to four weeks after conception. This means that anyone trying to conceive should ideally start incorporating folate in their diet as soon as possible, even if pregnancy is yet to be confirmed. 

Even if you are reading this much further into your pregnancy, there are still reasons to consume an adequate amount of folate.  

Other than lowering the risks of neural tube defects, research shows that sufficient folate intake during pregnancy is beneficial for the neurodevelopment of the child. There is a study that links prenatal folic acid supplementation to a lowering of the risk of Autism Spectrum Disorder (ASD), and advancements to the cognitive, motor and intellectual functions of the child.     

What food should I eat for folate?

Although the general recommendation is about 400 micrograms a day, pregnant women are advised to consume about 600 micrograms of folate every day.   

Here are some food items that are good sources of folate to help meet this target:

• Beef Liver 
• Spinach
• Black-eyed peas
• Chickpeas 
• Asparagus
• Brussel sprouts
• Romaine Lettuce
• Broccoli
• Eggs

As you can see, leafy greens, legumes, and liver are the best sources.  

Moreover, it is important to note that folate tends to be sensitive to heat and oxygen.  Especially for the leafy greens, it is advised to eat them fresh or have them lightly cooked. In a study that compared the folate retention for different food products, for spinach, boiling led to only 49 percent retention of folate. On the other hand, steaming proved to be the best way to preserve folate in vegetables. Another good news is that the same study found that grilling beef for an extended period of time did not result in much loss of folate as well. 

Other than foods naturally present with folate, consuming grain products may be helpful as well. This is because starting in 1998, the U.S Food and Drug Administration (FDA) mandated a folate fortification of grain products such as bread, rice, cereal, flour, and pasta.

However, consumption of refined grain products should be limited during pregnancy to prevent significant spikes in your blood sugar levels.  

Looking for more support? 

Our fertility dietician Anabelle is available for one-on-one consultation and can help you address any of your concerns regarding fertility, pregnancy or hormonal imbalances like PCOS! 

References

1. “Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt.” https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/nutrients

2. “Embryology, Neural Tube.”  https://www.ncbi.nlm.nih.gov/books/NBK542285/

3. “Folate.” https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/

4. “Folate and Folic Acid on the Nutrition and Supplement Facts Labels.”https://www.fda.gov/food/new-nutrition-facts-label/folate-and-folic-acid-nutrition-and-supplement-facts-labels#:~:text=For%20folate%2C%20the%20DV%20is,consume%20500%20mcg%20DFE%20daily.

5. Gao Y, Sheng C, Xie RH, Sun W, Asztalos E, Moddemann D, Zwaigenbaum L, Walker M, Wen SW. “New Perspective on Impact of Folic Acid Supplementation during Pregnancy on Neurodevelopment/Autism in the Offspring Children – A Systematic Review”PLoS One. 2016 Nov 22;11(11):e0165626. doi: 10.1371/journal.pone.0165626. eCollection 2016.PMID: 27875541 PMCID: PMC5119728 https://pubmed.ncbi.nlm.nih.gov/27875541/

6. “Homocysteine” https://my.clevelandclinic.org/health/articles/21527-homocysteine

7. McKillop DJ, Pentieva K, Daly D, McPartlin JM, Hughes J, Strain JJ, Scott JM, McNulty H.“The effect of different cooking methods on folate retention in various foods that are amongst the major contributors to folate intake in the UK diet.” Br J Nutr. 2002 Dec;88(6):681-8. doi: 10.1079/BJN2002733. PMID: 12493090 https://pubmed.ncbi.nlm.nih.gov/12493090/

8. “Pregnancy diet: Focus on these essential nutrients.”https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082

9. Smith A, Colleen A, Spees C. “Wardlaw’s Contemporary Nutrition, 12th Edition.” McGraw Hill, 2022. 

10. Wang X, Yu J, Wang J.“Neural Tube Defects and Folate Deficiency: Is DNA Repair Defective?” Int J Mol Sci. 2023 Jan 22;24(3):2220. doi:10.3390/ijms24032220. PMID: 36768542 PMCID: PMC9916799 https://pubmed.ncbi.nlm.nih.gov/36768542/

Apple cider vinegarー the name surely gives it a cozy fall vibe doesn’t it? 

Vinegar in general has demonstrated numerous health benefits but apple cider vinegar (ACV) , which is made from fermented apples, in particular has been gaining attention from many health experts in recent years (And no, ACV is not seasonalー thankfully it is around all year).

If you were curious as to what makes ACV beneficial to our health, you have come to the right place! 

Blood sugar control:

Hyperglycemia, more commonly known as high blood sugar, affects countless people worldwide. This phenomenon is usually attributed to the lack of insulin in the body and is associated with both type 1 and type 2 diabetes. Insulin is a hormone that is secreted by the pancreas that controls what the body does with the energy obtained from food; it determines if it wants to use or store the blood sugar. 

Research suggests that ACV may assist with glycemic control- that is our blood sugar levels. 

Studies have shown that ACV consumption is associated with the overall reduction of blood glucose (sugar) levels. 

Therefore, the consumption of ACV may serve as an ally for diabetes management as well as prevention.     

Preventing cardiovascular diseases:

Now let’s talk cholesterol ー

Cholesterol travels throughout the bloodstream carried by “lipoprotein”, a type of protein. 

There are two types of these lipoproteins: 1) LDL (low-density lipoprotein) cholesterol 2) HDL (high-density lipoprotein).

LDL is commonly referred to as the “bad” cholesterol while HDL is referred to as the “good” cholesterol. Since HDL, along with the liver, helps get rid of the cholesterol in the blood, higher HDL level can contribute to lowering the risk of cardiovascular diseases such as stroke, heart attack and peripheral artery disease. 

ACV consumption was associated with higher levels of HDL for people who do not have diabetes. 

Furthermore, studies have found that for those with type 2 diabetes, ACV consumption was linked to an improved lipid panel- a blood test that serves as a screening for cardiovascular diseases. 

This blood test is based on cholesterol and triglycerides (a type of fat in our blood) levels. The buildup of these fats in the blood will lead to a hardening of the arteries and increase the risks of cardiovascular diseases. A decrease in both triglyceride and cholesterol levels in patients with type 2 diabetes was seen with the consumption of ACV.   

Overall, this suggests a positive association between our heart health and ACV.  

Antioxidative properties and other disease prevention: 

ACV is said to have antioxidative and anti-inflammatory properties. There have been several studies that have linked such properties to the potential prevention and the remedy of kidney/urinary stones.  

The kidney filters our blood, removes wastes from it and produces urine. It plays an important role in the body’s maintenance of the balance of fluid and minerals which is crucial for our physiological functioning.  

Kidney stones are relatively common and may unfortunately lead to chronic kidney diseases. Although ACV should not be relied on as a sole treatment, its therapeutic effect says a lot about its defensive nature against oxidative stress and inflammation in our body.  

Relatedly, ACV contains a phytochemical (compounds found in plants that can yield positive health effects) called flavonoid. Flavonoid have been found to have favorable effects on the following health complications: 

• angina pectoris
• cervical lesions 
• chronic venous insufficiency 
• dermatopathy
• gastrointestinal diseases 
• lymphocytic leukemia 
• menopausal symptoms 
• rhinitis 
• traumatic cerebral infarction      

Looking for more support? 

If you would like to get more inspiration- whether it is about how to specifically incorporate ACV into your meals or anything related to concerns regarding PCOS and/or fertility struggles   please feel free to check out our meal plans or any other services with our fertility dietician. We would love to provide guidance to your wellness journey!

References: 

1. “Familial Hyperlipidemia.” https://www.upmc.com/services/heart-vascular/conditions-treatments/hyperlipidemia#:~:text=Hyperlipidemia%20defines%20an%20elevated%20level,stroke%2C%20and%20peripheral%20artery%20disease.

2. Gambaro G,  Croppi E, Bushinsky D f,  Jaeger P g,  Cupisti Ad, Ticinesi A e,  Mazzaferro S c,  D’Addessi A b,  Ferraro PM.  “The Risk of Chronic Kidney Disease Associated with Urolithiasis and its Urological Treatments: A Review.” J Urol. 2017 Aug;198(2):268-273. doi: 10.1016/j.juro.2016.12.135. Epub 2017 Mar 10. PMID: 28286070
3. Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark CCT, Esmaillzadeh A. “The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials.” BMC Complement Med Ther 2021 Jun 29;21(1):179. doi: 10.1186/s12906-021-03351-w. PMID: 34187442 PMCID: PMC8243436

4. “Hyperglycemia (High Blood Glucose)” https://diabetes.org/healthy-living/medication-treatments/blood-glucose-testing-and-control/hyperglycemia#:~:text=Hyperglycemia%20is%20the%20technical%20term,can’t%20use%20insulin%20properly. 

5. Kumar A, Nirmal P, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. “Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method.” Molecules. 2023 Jan; 28(2): 887. Published online 2023 Jan 16. Doi: 10.3390/molecules28020887 PMCID: PMC9862941 PMID: 36677944

6. “LDL and HDL Cholesterol and Triglycerides.” https://www.cdc.gov/cholesterol/ldl_hdl.htm

7. “Lipid Panel” https://my.clevelandclinic.org/health/diagnostics/17176-lipid-panel#:~:text=A%20lipid%20panel%20is%20a,a%20measurement%20of%20your%20triglycerides.

8. “Phytochemicals.” https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals

9. Singh AS, Singh A, Vellapandian C, Ramaswamy R, Thirumal M. “GC–MS based metabolite profiling, antioxidant and antiurolithiatic properties of apple cider vinegar.” Future Sci OA. 2023 Apr; 9(4): FSO855. doi: 10.2144/fsoa-2023-0035 PMCID: PMC10116371 PMID: 37090488

10. “Your Kidneys & How They Work”https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work

Protein plays a vital role in supporting our health and wellness. Without proteins, our body would have trouble forming blood cells and other crucial structures, as well as regulating and maintaining its various functions.

A “high-protein diet” has become quite a buzzword in the health and the wellness field in recent years, especially in the realm of body-building or weight loss endeavors.  As nutrition experts specializing in women’s health, we are going to specifically discuss the important relationship between sufficient protein intake and healthy pregnancy as well as potential impact for PCOS.

“I am currently pregnant- what should my protein intake look like?”

The current Recommended Dietary Allowance (RDA) for protein for adults is 0.8 grams of protein per kilogram of body weight. If a person weighs 154 pounds or 70 kilograms, 56 grams of protein would be the adequate daily intake.  

However, for pregnant women, this recommendation is slightly different. Although the RDA for the first trimester remains the same as regular adults (0.8 grams per kilogram), the second and third trimester requires about 1.1 grams of protein per kilogram of body weight.  

Furthermore, seafood consumption is highly recommended for pregnant women due to their positive association with young children’s cognitive development. Seafood is rich in healthy fats like ​​Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).The recommendation is 8 to 12 ounces of various types of seafood that is low in methylmercury each week. High exposure to methylmercury is harmful to both the mother as well as the developing fetus. 

Here are some of the best seafood choices (not an exhaustive list):

• Anchovy  
• Atlantic mackerel 
• Black sea bass 
• Butterfish 
• Catfish 
• Clam 
• Cod 
• Haddock
• Salmon
• Oyster
• Sardine
• Shrimp
• Tilapia
• Canned tuna
• Lobster 

On the other hand, here are the seafoods to avoid during pregnancy: 

• King mackerel 
• Marlin 
• Orange roughy
• Shark
• Swordfish
• Tilefish (Gulf of Mexico) 
• Tuna, bigeye  

*From the FDA’s “Advice about eating fish”

Blood sugar balance and pcos 

Insulin is a type of hormone that is secreted by the pancreas. When food is consumed, this hormone controls if the body wants to use or store the blood sugar. Previous studies have shown that with sufficient levels of insulin, protein does not increase blood sugar levels. This stabilizing effect was seen in patients with type 2 diabetes as well.       

Furthermore there was also a study that suggested that a high protein diet is associated with lowering hemoglobin A1C levels (blood sugar level). 

Studies have also shown that high protein and lower carbohydrate diets have led to a reduction in insulin resistance for women with Polycystic Ovary Syndrome (PCOS) who are also more prone to developing type 2 diabetes.        

What are the high quality, high protein foods?

There are both animal and plant sources for protein.

Animal sources include meats, poultry, eggs, dairy and seafood.  Plant sources include nuts, seeds, soy products, beans, peas, and lentils.

Processed and/or high-fat meats should be limited and instead fresh, frozen or canned forms of lean meat and poultry, seafood, and beans, peas, and lentils are recommended. 

There is an increased interest in plant-based diets so here are some good plant-based protein sources:

• Dairy alternatives such as soy milk and fortified nut or pea milk
• Whole grains such as chickpea pasta, oatmeal, quinoa, or whole wheat bread
• Nuts and seeds such as almonds, hummus, peanut butter, tofu or chia seeds
• Vegetables such as broccoli, edamame, green peas or lima beans

The average American adult meets the required amount of protein consumption although this target is achieved (and even exceeded) mainly through animal based protein foods. Seafood and plant-based protein are categories that many Americans are lacking in. 

Furthermore, despite the benefits that were mentioned in this article, it is important to keep in mind that more protein does not necessarily mean better. Overconsumption of protein has negative consequences as excess protein not only could get stored as fat but also could strain the kidneys as well. 

Looking for more support?

If you would like more guidance as to what type of protein sources to incorporate in your diet as well as the adequate amount, check out our meal plans for more inspiration! We would love to support your journey.      

References:

1. “Advice About Eating Fish.” https://www.fda.gov/food/consumers/advice-about-eating-fish
2. “Are You Getting Too Much Protein?” https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein#:~:text=Extra%20protein%20intake%20also%20can,people%20predisposed%20to%20kidney%20disease. 

3. Murphy MM, Higgins KA, Bi X, Barraj LM. “Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012.” Nutrients. 2021 Mar; 13(3): 795. doi: 10.3390/nu13030795 PMCID: PMC7997328 PMID: 33670970
4. Dietary Guidelines for Americans 2020-2025, https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf 

5. Dong J, Zhang Z, Wang P, Qin L. “Effects of High-protein Diets on Body Weight, Glycaemic Control, Blood Lipids and Blood Pressure in Type 2 Diabetes: Meta-Analysis of Randomised Controlled Trials.” Br J Nutr. 2013 Sep 14;110(5):781-9. doi: 10.1017/S0007114513002055. Epub 2013 Jul 5. PMID: 23829939
6. Franz, MJ. “Protein: Metabolism and Effect on Blood Glucose Levels.” Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. doi: 10.1177/014572179702300603. PMID: 9416027
7. Gannon MC,  Nuttall JA, Damberg G, Gupta V, Nuttall FQ. “Effect of Protein Ingestion on the Glucose Appearance Rate in People with Type 2 Diabetes.” J Clin Endocrinol Metab. 2001 Mar;86(3):1040-7. doi: 10.1210/jcem.86.3.7263. PMID: 11238483

8. “Insulin Basics”, https://diabetes.org/healthy-living/medication-treatments/insulin-other-injectables/insulin-basics

9. Smith A, Colleen A, Spees C. “Wardlaw’s Contemporary Nutrition, 12th Edition.” McGraw Hill, 2022. 

10. Sørensen LB, Søe M, Halkier KH, Stigsby B, Astrup A. “Effects of Increased Dietary Protein-to-carbohydrate Ratios in Women with Polycystic Ovary Syndrome.”  Am J Clin Nutr. 2012 Jan;95(1):39-48. doi: 10.3945/ajcn.111.020693. Epub 2011 Dec 7. PMID: 22158730

Want to know how to boost your fertility diet?

Then you need to learn about Choline! Choline is just as important in helping to prevent neural tube defects as the well known vitamin folate, but unfortunately, it’s not as well known or spoken about. ⁠If you’re looking for some choline rich foods for fertility, then read on!

Choline also plays an important role in:⁠

1. Supporting the transfer of nutrients across the placenta⁠ to ensure your baby receives the nutrients it needs
2. Fetal brain development⁠
3. May assist in reducing the chances of your baby developing chronic diseases later in life ⁠

What’s the data?

The research that has been done over the past 20 years, outlines very clearly the benefits of choline when it comes to both overall health during pregnancy and the development of our babies brain.

Studies on animal models have shown that Choline plays a key role in enhancing brain function and also serves to protect the brain and its various elements as it develops.

Human studies on the other hand have shown that taking Choline in doses higher than what is currently recommended by various health bodies, has multiple benefits, including:

• Enhancing the function of the placenta
• May reduce the risk of preeclampsia
• Improves brain development in the infant
• Boosts reaction times in the infant
• Enhances an infants visual memory

Why haven’t you heard of Choline before?

Unfortunately, the research around Choline is relatively new in scientific terms (by this I mean the research has only really been looking into this topic for the past 20 years), and it’s not a well known supplement when it comes to fertility (well outside of the dietetic community anyway!).

The evidence while not well known, is really promising and it is well worth aiming to include more sources of choline in your diet if you are trying to conceive or pregnant.

So where do you find Choline?

Choline is found in the highest amounts in animal products. ⁠

⁠
Top Choline Rich Foods for Fertility:⁠

• Eggs
• Salmon
• Beef
• Chicken
• Dairy products
• Soybeans

Like many other nutrients, our choline needs increase dramatically during pregnancy with some studies suggesting that our choline needs may be almost double what is currently recommended by the guidelines.

Should I supplement Choline?

Unfortunately, many of us don’t currently get our choline needs from food alone, and in these cases a supplement may be of benefit to support a healthy pregnancy. Not all prenatal supplements contain Choline, and some also don’t contain enough to provide you with all the benefits. Some of my favorite prenatals that include adequate choline are FullWell Prenatal and Needed.

If you’re already taking a prenatal that doesn’t have choline, consider supplementing or assessing your diet to see if you meet the choline requirements for adequate fertility and pregnancy. You can find more fertility supportive supplements in my fertility dispensary here. Remember, it’s important to ensure that you work with a professional when selecting the right prenatal supplements for you!
⁠

Looking for More Support?

Looking for more 1-on-1 support on your fertility journey? Apply for a free 20 minute strategy call today. I can help you regulate your cycles, ovulate, and have a healthy pregnancy using my proven functional nutrition method. I look forward to speaking with you!

References: 

1. Blusztajn, Jan Krzysztof, and Tiffany J. Mellott. “Neuroprotective actions of perinatal choline nutrition.” Clinical chemistry and laboratory medicine 3 (2013): 591-599.
2. Kwan, Sze Ting Cecilia, et al. “Maternal choline supplementation during pregnancy improves placental vascularization and modulates placental nutrient supply in a sexually dimorphic manner.” Placenta 45 (2016): 130. ; Jiang, Xinyin, et al. “A higher maternal choline intake among third-trimester pregnant women lowers placental and circulating
3. Boeke, Caroline E., et al. “Choline intake during pregnancy and child cognition at age 7 years.” American journal of epidemiology 12 (2012): 1338-1347.
4. What Is Choline? An Essential Nutrient With Many Benefits (healthline.com)

Like many of my clients and readers, I was given hormonal birth control with absolutely no discussion on the side effects of the pill. I was handed the pill and never really thought twice about it. I just knew it gave me a “regular” period and would help me protect against an unwanted pregnancy. It was only in my THIRTIES that I discovered how the pill depletes certain nutrients, affects mood, weight, and so much more. If you’re curious about which nutrients are depleted on hormonal birth control, then keep reading on.

8 Nutrients depleted on hormonal birth control and how they impact fertility: 

Zinc

Found in foods such as eggs, seafood, meat, nuts, seeds, beans and whole grains. Zinc plays an important role in both egg and sperm health.

Magnesium

Found in foods such as avocado, banana, seafood, green leafy vegetables, nuts and seeds. Magnesium plays an important role in sleep, bone health and our muscles ability to relax.

Vitamin C

Found in foods such as oranges, broccoli, kiwi fruit and guava. Vitamin C is a valuable antioxidant that keeps our eggs and sperm protected from oxidative stress caused by free radicals.

Folate

Found in green leafy vegetables and fortified breads and cereals. Folate is essential when trying to conceive and helps to prevent the formation of neural tube defects in early pregnancy.

Selenium

Found in foods such as Brazil nuts, meats and seafood. Selenium plays a valuable role in our thyroid function and helps to prevent sperm from mutating or becoming damaged.

Vitamin B2

Found in eggs, meats and dairy products. Vitamin B2 is a common nutrient depleted when on the pill and is often the culprit behind those pesky headaches!

Vitamin B6

Found in foods like breads and cereals. Vitamin B6 is commonly depleted in those taking the pill. It plays an important role in fertility and the luteal phase of the menstrual cycle.

Vitamin B12

Found in foods such as fish, beef, and fortified cereals. B12 is essential for healthy cell formation, a must when trying to conceive.

 

Ideally you would want to ensure that these levels are checked and corrected where necessary before you start thinking about conceiving to ensure a healthy baby and pregnancy. You can start a prenatal, a few months before coming off the pill to help with the transition of coming off. 

Wondering what else you can do to support your body when coming off the pill?

Let’s face it, coming off the pill can be a scary thought and can lead to some not so nice side-effects including:

• Post-pill amenorrhea
• Painful, heavy periods
• Irregular cycles that are hard to predict
• Acne
• Headaches or migraines
• Changes in weight (loss or gain)
• Changes to mood
• Digestive upset (IBS like symptoms)
• Breast tenderness

Supporting your body through nutrition can be a great way to make the transition easier.

Try these 9 tips to support your body when coming off the pill

1. Aim to have at least 1 bowel movement each day to facilitate the removal of excess estrogen in the body.
2. Eat plenty of cruciferous vegetables to lower estrogen levels – try eating 1 cup of bok or pak choy, broccoli, cabbage, cauliflower, arugula and Brussel sprouts each day!
3. Eat regularly – aim to eat every 2-3 hours to support blood sugar and hormone balance. Putting your body under too much stress can increase the stress hormone cortisol.
4. Eat enough fibre to encourage regular bowel movements – aim to eat between 3-6 cups of colourful, leafy vegetables each day.
5. Eat lean protein to support your detox pathways – try turkey, chicken, pork, beef, and seafood.
6. Include plenty of healthy fats to support hormone creation – try extra-virgin olive oil, avocado, nuts and seeds.
7. Stay hydrated by drinking plenty of water – aim for at least 8 cups per day.
8. Try to avoid highly processed foods – think sugary foods, fast foods and refined oils.
9. Avoid alcohol if you can! Alcohol is also removed via our liver, so give it a break if you can.

References:

1. How Birth Control Pills Affect Your Nutritional Needs – Scientific American
2. Oral contraceptives and changes in nutritional requirements – PubMed (nih.gov)

Looking for more support with your fertility? Book your free 30 minute 1:1 strategy call with me to learn how I can support you using functional nutrition, specialty lab testing, and targeted supplements. Can’t wait to speak to you!