As a fertility dietitian, I believe that an anti-inflammatory diet for fertility is one of
the best diet plans that you can follow. Reducing inflammation helps to improve egg health, optimise
your cycles and improve embryo implantation - and it's great for sperm health too! So, in this
episode of Nourish, I'm going to list my top six aspects of an anti-inflammatory diet for fertility
and then I'll provide you with an example of a seven day meal plan to follow! Stay tuned!
Hello! If this is our first time connecting, welcome! My name is Melanie McGrice and I'm a
fertility and prenatal dietitian. I help couples boost their fertility and give their baby's the
best start possible with the power of good food. Make sure you subscribe to my channel
and connect with me on my socials so that you can join me for my regular live Q&A sessions... you'll
find all the details in the description box below this video.
Your immune system is triggered whenever your body recognises something foreign,
whether it be an invading microbe, unhealthy dietary fats,
pollution or a chemical. This activates a process called inflammation. Whilst inflammation
is beneficial for fighting foreign invaders, chronic inflammation is terrible for fertility.
In this video, I'm going to discuss my top six
considerations for an anti-inflammatory diet for fertility. Let's get started...
1. Olive oil - extra virgin olive oil contains oleic acid and oleocanthal,
two incredible nutrients which have been found to significantly reduce inflammation. I'd recommend
aiming for a tablespoon of extra virgin olive oil in your meal at least twice each day.
Make sure that your olive oil is good quality, kept in a dark place such as your pantry cupboard
and within the best before date. 2. Leafy greens - leafy greens such
as broccoli, kale and rocket are rich in a compound called sulforaphane which is a
type of antioxidant that has been found to fight inflammation-causing badies. It is
best absorbed when your greens are eaten raw. 3. Fatty fish - fatty fish such as salmon is
a rich source of long chain omega 3 fatty acids which are well known for reducing inflammation.
I'd highly recommend including three serves of fatty fish in your diet each
week when you're trying to conceive. 4. Nuts - studies have found that
at least three servings per week of nuts may significantly reduce inflammation, and personally
I think they are a fantastic snack! Check out my video on the best nuts to eat for fertility.
5. Berries - berries are rich in antioxidants such as anthocyanins which help to reduce
inflammation. Emerging research has found that adults who consumed a punnet of berries
on a daily basis had significantly less inflammation than the people who did not.
6. Tomatoes - tomatoes are a rich source of an anti-inflammatory nutrient called lycopene.
Lycopene is best absorbed when tomatoes are cooked and combined with extra virgin olive
oil, so include recipes such as a pasta puttanesca or tikka masala.
Now, I'd love you to download my free, anti-inflammatory fertility meal plan from
melaniemcgrice.com/fertility. And, make sure you check out some
of the other fertility-boosting resources on my website as well!
I'll look forward to seeing you in my next video!