You're highly likely to find nuts on most lists of the best foods to eat for fertility.
But, WHICH nuts are good for fertility?
How do they help?
And, how often should we eat them?
I'll give you my five favourite fertility-boosting nuts, answer all these questions, and more!
Stay tuned!
First of all, all nuts are good for fertility, but I will tell you my top 5 in just a minute.
Nuts are a key component of a Mediterranean Diet which has been shown to be one of the
best diet types for boosting fertility.
Furthermore, nuts are rich in good fats, plant proteins, vitamins, minerals and antioxidants,
all of which have been found to be beneficial for fertility....
In addition to being a delicious snack, as a plant protein food, nuts can be eaten in
lieu of meat a few days each week.
This can be good for fertility as studies suggest that boosting our intake of plant
protein can be a beneficial strategy for optimising fertility.
I've checked out the research and although there hasn't been any studies undertaken which
specifically tell us which nuts are good for fertility, by reviewing the nutrients in different
types of nuts and analysing which nutrients are important for fertility, we can rate which
nuts are going to be best to eat.
So, I won't make you wait any further...
I've awarded my five favourite fertility-boosting nuts to...
Coming in at 5th place, I've given the honour to Macadamia's.
Creamy Macadamia's are rich in micronutrients such as thiamine and manganese, but the reason
I've put them on the list is that they are incredibly rich in good omega 3 fats.
In fact, a whopping 81% of the fat in Macadamia's is omega 3.
Omega 3 is great for reducing inflammation which is a common cause of infertility.
I've awarded fourth place to cashews.
Not only are they absolutely delicious, and are a good source of iron, but most importantly
they have a super low GI rating.
Foods with a low glycemic index, or GI as it's often known, help to ensure slower digestion
which helps keep you fuller for longer and maintain a healthy weight.
And, of course, a healthy weight and well balanced blood glucose levels are both beneficial
to your fertility.
Anything under a rating of 55 is considered low, and cashews have a rating of 25 which
is excellent!
Third place goes to walnuts.
Like Macadamias, walnuts are also rich in good omega 3 fats, but the reason why I've
put these guys higher on my list is that they are incredibly rich in antioxidants.
In a 100 gram serve, Macadamia's have around 150 mg of antioxidants, whereas walnuts have
over fifteen hundred!
Antioxidants are great for fertility as they fight off toxins called free radicals which
can damage our eggs, so the more antioxidants that we can get in our diet, the better.
I've awarded second place to pine nuts.
Personally, although I love all nuts, these are one of my favourite nuts in terms of taste
and texture.
They're fantastic roasted and added to a salad for some extra crunch.
Although, even after all these years they still remind me of my ex-boyfriend from college!
He used to love them too, and I'll never forget over-cooking them one day and almost setting
the kitchen on fire, so if you are grilling them, keep an eye on them as they only need
a minute or two.
But, I digress!
The reason, I've awarded them second place is that they are super rich in two key nutrients
needed for your implantation - vitamin E and an amino acid called arginine.
Studies suggest a link between these nutrients and increased rates of implantation as both
arginine and vitamin E seem to increase the thickness of your uterine lining as well as
opening blood vessels to increase blood flow.
So, what more excuse do we need to incorporate this delicious nut in our fertility meal plan?
It was a close competition, but I'm awarding my top spot to.....drumroll please....
Brazil nuts!
Like all other nuts, brazil nuts are rich in good fats, protein, vitamins, minerals
and antioxidants, but the reason that I've awarded this guy my favourite fertility-boosting
nut is that it is SO rich in a mineral called selenium.
In fact, 2 Brazil nuts per day will meet 100% of your selenium requirements alone.
Now, selenium plays a key role in a healthy reproductive system, and selenium deficiency
is a common cause of infertility and miscarriages.
Furthermore, selenium is also a powerful antioxidant fighting off badies so that your eggs don't
suffer any chromosomal damage.
But at the end of the day, remember that all nuts are good for fertility, so I'd recommend
mixing it up, and incorporating different nuts on different days, aiming for around
30 grams of nuts each day.
The best way to make sure that you're achieving all of your key fertility foods in your diet
is by following a fertility meal plan.
I've developed one to get you started.
You can download this for free from www.melaniemcgrice.com/fertility.
And, may I please ask, if you found this helpful, please share this video with your friends.
Post it on your facebook page, or send it via email.
Share the love, as you never know who else might be trying to conceive and might really
appreciate these tips.
Well, I hope you enjoyed this video, and I look forward to seeing you in my next one!