Most of you have heard of superfoods by now. They are foods
like kale, berries, turmeric and spirulina. Superfoods are extremely nutrient-dense,
or have properties that make them especially protective against disease. Although
plant-based superfoods are amazing for overall health, the superfoods most
essential to fertility and reproductive health tend to be animal-based. Liver
and bone broths are extremely healthy superfoods for parents-to-be, but they aren’t
the easiest to prepare. For that reason, the following two foods top my superfoods
for fertility list:
1. ORGANIC, PASTURED EGGS
Eggs are good for you, especially the yolk! Numerous studies
show that although regular egg consumption has a slight blood cholesterol
raising effect, there is no correlation between egg consumption and heart
disease risk. Cholesterol is the precursor to every steroidal hormone in our
body. That’s right, estrogen, progesterone and every other hormone important
for fertility starts out as a cholesterol molecule. If you have low cholesterol
and hormone imbalance, eating eggs regularly is a great place to start. I would rather have my reproductive health
patients have total cholesterols slightly higher than 200, than in the lower
range of normal.
But cholesterol is only one reason I recommend eggs for
fertility. They are also powerhouses of nutrition, and loaded with minerals,
most of the natural metabolites of the fat-soluble vitamins A, D and E,
beta-carotene, vitamin B12, natural folates, omega-3 fatty acids, a complete protein
profile, and much more. Many of these vital reproductive system nutrients are
not absorbed well when taken in supplement form, and some of them are not found
at all outside of animal sources.
From a traditional Chinese medicine (TCM) perspective eggs are
one of the best foods to build the Jing, or reproductive essence, as well as
the Blood. Both Jing and Blood are essential to reproductive health, and eating
the eggs of chickens, as well as fish roe or caviar, is one of the best ways to
replenish both.
Important: Organic
The higher you go up the food chain, the more important
organic becomes. Eating conventional fruit or vegetables from time to time, is
not a big deal. Especially, if the produce you eat isn’t one of the dirty
dozen. But chickens that are fed pesticide and fertilizer-laden grains for
during their lives will concentrate the toxins in the eggs that they
produce.
Essential: Pastured
If chickens are fed a diet of grains like corn, soy and
wheat, which they didn’t evolve to eat, it will make them less healthy, and
their eggs considerably less nutrient-dense. Chickens that are free to forage
for insects, seeds, grass, and whatever else free-foraging chickens eat, will
usually have a yolk that is a darker yellow or even orange color. This is just
one indicator of how much more nutrition they carry.
Where to find
pastured eggs:
Whole Foods, Berkeley Bowl, Three Stone Hearth, and some
Farmer’s Markets carry pastured eggs. All of the pastured egg sources I know
raise their chickens without pesticides, fertilizers or hormones; though often,
the small farms they come from can’t afford the expense of getting certified
organic. A true pastured egg will cost $7 to $10 a dozen. Believe me, its worth
the extra cost. Do not confuse the cheaper cage-free eggs with pastured. They
are most definitely not the same.
2. ORGANIC, GRASS-FED, FULL-FAT DAIRY (especially Butter,
Yogurt, and Cream)
Yes, full-fat dairy is not only good for you, it’s great for
you! Full-fat dairy is one of the most
nutrient dense foods on the planet, but unfortunately, it’s been given a bad
rap. Mainly because it contains a little saturated fat, and some people are not
able to digest it well. If you find that you are unable to digest dairy well,
then it’s probably not right for you. There are other great ways to get the
nutrition you need, so contact me and I’ll give you some suggestions. If you do
digest dairy well, then you are in for a treat. The nutrient profile it
contains can help regulate hormone levels and increase spermatogenesis, ovulation
and conception rates. And of course, foods made with butter and cream are delicious!
Important: Organic
Who wants bio-accumulated dioxins, phthalates, HCBs and PCBs
in their dairy? Certainly not I, nor
should you, especially if your plan is to get pregnant and have a healthy
child. Each of those toxins disrupts endocrine function, reduces ovarian
follicles and spermatogenesis, induces ovarian failure and leads to chromosomal
aberrations.
More important: Grass-Fed
Not only are cows that are fed grass healthier than their
grain-fed cousins, but they also provide milk that is much higher in omega-3
fatty acids, CLA, beta-carotene, iodine and vitamins A and E. Grain-fed cows, on the other hand, have high
amounts of omega-6 fatty acids, which, when out of balance, increase
inflammation and have a host of other detrimental effects. Grain-fed cows also have much lower levels of
CLA and the fat-soluble vitamins that are so essential to reproductive health. Simply feeding cows the diet they evolved to
eat converts dairy from an inflammatory food, to an anti-inflammatory,
nutrient-dense superfood.
Essential: Full-Fat
Drinking non-fat dairy is a waste of calories and
money. All of the micronutrients
mentioned above that are essential to reproductive health are found in the fat
of dairy. The non-fat part of dairy has
all of the lactose. It is the sugary
part that raises blood glucose and insulin levels, both of which are
detrimental to ovulation and other reproduction processes. Drinking milk without the fat is the same as
drinking fruit juice instead of eating the whole fruit. We need the fiber, protein and fat that’s in
the whole fruit or dairy to buffer and slow the transit time of glucose into
the bloodstream. Otherwise your glass of
fruit juice or non-fat milk acts very similar to a can of soda.
Where to find
grass-fed dairy:
Berkeley Bowl, Whole Foods and Three Stone Hearth carry high
quality dairy products. My favorite
brands all come in glass, and are St. Benouit, Claravale Farms, and Strauss.
Final Note: Dairy and eggs are not right for
everyone. Food intolerances,
sensitivities and allergies may not make these foods the best for you. Other reproductive health issues, like
endometriosis, may also make dairy and eggs less useful. If you have concerns, please contact me through my East Bay Acupuncture & Natural Medicine website at
http://www.ebacupuncture.com,
and I’ll be happy to give you some alternative choices.
Labels: Fertility, Nutrition