Here at Mama Lounge, we take a special interest in fertility and overall health of women in the San Francisco area. Optimizing the body for fertility starts with what we put into it and making sure that we receive the proper nutrients necessary for reproductive health.
Fat gets a bad rap. We’ve been conditioned to concern ourselves with the amount of fat we consume and often opt for a low-fat diet to obtain desired results as they relate to our bodies. But it’s the types of fats, not necessarily the amount we consume that we should be concerned about. This is especially important when trying to increase fertility as adequate fat consumption is essential to hormone creation and balance. While “bad fats”, like trans-fat, should always be avoided as much as possible, there are many fats that provide numerous health benefits. These fats often come in the form of oils and can either be consumed in their original form or through supplements that can be picked up at your local vitamin shop in the San Francisco area.
Some of these oils include:
1. Flax Seed Oil
This oil aids in maintaining the balance between progesterone and estrogen hormones. This balance is an essential component of the reproductive process. Flax seed oil also has the ability to lower amounts of prostaglandins-substances that can poorly affect reproduction when large amounts are present in the body.
2. Fish and Cod Liver Oil
These oils contain fatty acids that can decrease inflammation-a problem often linked with fertility issues. Cod liver oil in particular contains Omega-3 fats which have been shown to promote several fertility benefits including regular ovulation, increasing healthy cervical mucous production, and increasing blood flow to the reproductive organs. If you’re not big on fish, fish oil comes in a supplement form as well and can be a great alternative option.
3. Coconut Oil
You may be hesitant with this one because of its saturated fat content. However, saturated fat is actually essential for proper cell function and growth. Coconut oil is another oil with hormone balancing benefits to aid in healthy fertility. In addition, it is a great source of antioxidants and aids in the absorption of other nutrients. Because it can withstand high temperatures, coconut oil is also great for cooking.
4. Olive Oil
This is another oil that has been shown to reduce inflammation. Olive oil can also boost insulin sensitivity, which is associated with fertility promotion as well. Unlike coconut oil, high heat can damage the healthy fats in olive oil. It is best used cold on dressings rather than for cooking.
In addition to these oils, there are several other sources of good fats that promote fertile bodies.
Dairy is best in it’s full fat form. Opt for whole milk instead of skim, as well as full-fat yogurt and full-fat cheese. Even a scoop of ice cream can be a good option. This has been shown to promote healthy and regular ovulation. Be sure not to go overboard, though. A serving or two a day is adequate to obtain the benefits without packing on unnecessary and unwanted pounds. And always choose organic so your dairy is free of synthetic hormones.
Avocados are another great source of good fats. They are full of nutrients and also help in the hormone balancing process.
Eggs contain protein which is another crucial element to fertility. They also contain all sorts of fertility boosting and promoting vitamins and nutrients including Omega-3s, folic acid, iron, calcium, potassium, and vitamin B.
Don’t fear fat! Fat consumption plays a key nutritional role in our everyday lives and becomes even more crucial when striving for a healthy, fertile body. Knowing the proper fats to eat and how to incorporate them into your diet is the trick to getting on the right track to fertility.
We’d love to share our recipe for a homemade healthy vinaigrette recipe. Try it and let us know what you think!
Mama’s Honey Mustard Vinaigrette
½ cup extra-virgin olive oil
¼ cup flaxseed oil
¼ cup red wine or apple cider vinegar
2 Tbsp mustard
1 Tbsp raw honey
Juice of 1 lemon
¼ tsp sea salt
Freshly ground pepper
