Eating to Optimize Fertility

Eating right is the cornerstone for optimizing your fertility health. The typical North America diet produces an excess amount of acid in the body. Humans are naturally more basic and when food intake leads to continuous acidity this can lead to more sickness and chronic illness. In addition to the more acidic environment; the North American diet has more food that promotes inflammation. The combination of foods that promote this acidic and inflammatory state is a real detriment to your fertility health.

It is important to balance the foods you eat. It is not to say that we should only eat basic and anti-inflammatory foods, but to be sure that we are mindful about getting enough of these “good” foods every day so our bodies stay balanced. Balance and moderation is essential. Extremism with any particular way of eating is potentially unbalanced for your body and unhealthy for your mind.

Moderation is a very important word when discussing a healthy way of eating. Severe restrictions like only eating one type of nut, using one type of oil, or completely eliminating things like chocolate or occasional caffeine consumption can have a negative effect on one’s mood. It could also increase the intake of other “comfort” foods unnecessarily.

Below are several tables – one has the list of anti-inflammatory foods and the other has a list of alkaline/basic foods. One list gives good protein and oil sources. Selecting 60% to 80% of your daily intake from these two tables will promote a healthier body and optimize your fertility potential. This is not a complete list by any means, it is a guide and you will see that some foods are on both lists.

Important Foods to Avoid As Much As Possible or Eliminate

Soda Processed meats Fried foods
Diet soda French fries Doughnuts
Sweet sport drinks Candies Beef
Fast foods Cakes Margarine

Foods to Eat Regularly

Whole fruits

While some fruits are very acidic like the citrus varieties, when digested they have a very basic effect. If possible try to eat a variety of organically grown fruits. Think about “eating the rainbow” when it comes to the fruits. The color variety gives you diversity in your healthy polyphenolics. Pure blended fruit and vegetable juices either homemade or commercial such as Odwalla or Naked brands, but also try to have whole fruits and vegetables. Challenge yourself to get at least 5 servings per day.

Fresh Vegetables

This is really the basis to healthy eating. Strive for as many servings per day as possible. Again, variety plays a key role in balanced nutrition. If at all possible have several servings in the raw form. Meals should be built around this group rather than it being an afterthought for a side dish. Put variety into salads (add fruit and nuts), munch on celery, carrots or broccoli. Put some spicy peppers into your dishes and reap the benefits of their ant-inflammatory powers. Make vegetables the base of your pyramid. Their importance can not be overstated.

Protein Sources

Some of the best protein sources are plant-based including beans, nuts and seeds. Seafood is always an excellent choice for healthy protein. Minimizing fatty red meats and avoiding processed meats (sausage, bacon, ham, salami, etc.) will minimize their acidic effect and potentially add years to your life. If seafood and beans are not in your dietary vocabulary then skinless chicken and of course eggs are an option for a good source of healthy protein.

Seafood

The real push behind eating seafood is consuming the essential fatty acids. The problem with seafood is the potential for high mercury levels or that it is not sustainable. There is also a concern that some farmed raised fish may have high levels of polychlorinated biphenyls (PCBs are are linked to cancer). A good guide for seafood is on the seafood reference list. Two to five servings per week is recommended to optimize the essential fatty acid intake.

  • Good oils (Olive/Flaxseed/Pumpkin/Canola)
  • Foods high in Omega-3′s
  • Whole grains breads/pastas (Consider Gluten free grains)
  • Water (at least 64 ounces throughout the day)

 

Anti-Inflammatory Foods
Acai/blueberry juice Cinnamon Pineapple Red peppers
Almonds Cranberries Pomegranate juice Rhubarb
Apple juice Eggplant Pumpkin seeds Rosemary
Basil Garlic Purple cabbage Shitake mushrooms
Blood oranges Ginger Purple grapes Soybeans
Blueberries Hot Peppers Purple peppers Strawberries
Broccoli Kale Purple plums Sunflower seeds
Broccoli florets Kelp Purple potatoes Sweet potato
Brussels sprout Nutmeg Radicchio Thyme
Chamomile Papaya Radishes Turmeric
Cherries Parsley Red pears Wheat germ
Oil Protein
Flaxseed oil Anchovies Salmon (wild) All beans
Grape seed oil Blue fin tuna Sardines Chicken(organic)
Linseed oil Bluefish Sturgeon (Atlantic)
Olive oil Herring Trout (lake)
Walnut oil Mackerel Whitefish (lake)

 

 

Alkaline / Basic Foods
Alfalfa Cherries Lettuce Pumpkin
Alkaline water Chestnuts Lima beans Radish
Almonds Chili pepper Lime Raisins
Apple cider vinegar Cinnamon Mango Raspberries
Apples Coconut Melons (all) Rhubarb
Apricots (dried) Collard greens Mineral water Rutabaga
Apricots (fresh) Cucumber Miso Salad mix
Artichoke Currants (dried) Molasses Sauerkraut
Asparagus Curry Mushrooms Sea Salt
Avocado Dandelion greens Muskmelons Sea veggies
Baked potato Dates Mustard Soured dairy products
Bananas Dulce Mustard greens Soybeans
Barley grass Edible flowers Nectarine Spinach
Beans, baked Eggplant Nightshade veggies Spirulina
Bee pollen Endives Olives (green or ripe) Sprouts
Beet greens Fermented veggies Onions Squash
Beets Figs Oranges Strawberries
Bell peppers Fresh fruit juice Papaya String beans
Blackberries Garlic Parsley Sweet potatoes
Blueberries Ginger Parsnips Swiss chard
Bok choy Grapefruit Passionfruit Tamari
Brazil nuts Grapes Peaches Tangerine
Broccoli Green beans Pear Tomatoes
Brussels sprout Green juices Peas Turnip greens
Buckwheat Green peas Peppers Umeboshi plums
Cabbage Herbs (all) Persimmon Veggie juices
Cantaloupe Honeydew melon Pineapple Watercress
Carrots Kale Pomegranate Watermelon
Cauliflower Kiwi Potatoes Wheat grass
Celery Kohlrabi Potatoes, white Wild greens
Chard Lemon Probiotic cultures Zucchini
Most alkaline/basic foods

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