Recipe

IMPROVING FERTILITY WITH FOOD

Nutritionist, hair loss consultant and bio-energetics practitioner Simone Thomas explores the ingredients that may improve both male and female fertility and provides a tasty recipe to get things going

Conceiving a baby may happen quickly for some people, but did you know that about one in six couples struggle to conceive? With the easing of lockdown, a less overwhelmed NHS and a more certain future, it’s possible that people might begin to think about conceiving, but with this potential increase in pregnancies, there will also be many who have experienced fertility struggles. Nutritionist Simone Thomas explains the natural ways that fertility can potentially be improved through diet.

Fertility issues

According to the World Health Organisation, infertility is defined as ‘the failure to achieve a pregnancy after a year or more of regular unprotected sex’. “It is a common misconception that infertility is an exclusively female issue,” says Simone, “When in reality, men can have fertility issues too.” There are numerous factors that contribute to fertility problems, and determining the exact cause can be quite difficult, costly and frustrating, with no guarantee a reason will be found. “Some common issues related to infertility that affect both men and women include chronic stress, hormone imbalances, and poor nutrition,” explains Simone, continuing, “Some biological reasons women may find it hard to conceive include irregular ovulation, blocked, damaged, or scarred fallopian tubes, or conditions such polycystic ovary syndrome (PCOS) or endometriosis. In men, infertility can be caused by a lack of sperm, or poor-quality sperm, testicular cancer and other conditions or substances.”

Natural ways to address fertility issues

You should always seek medical advice if you are struggling to conceive, but adding nutrients into your diet won’t hurt, according to Simone. “Nutrients that support healthy sperm and eggs include vitamins A, B, C and E, omega fatty acids, manganese, selenium, and zinc,” says Simone, “Vitamin A supports a healthy reproductive system, and it is well known that vitamin B deficiencies, particularly folic acid (folate-B9), may contribute to difficulties conceiving.” Folic acid is essential for a healthy foetus, as well as when trying to conceive, Simone adds, explaining, “Therefore, folic acid is especially important for couples who are trying to conceive, and pregnant women,” she adds.

Specific foods

“Vitamin C can promote strong sperm, and vitamin E plays a role in the production of sperm as well as cervical mucus in women, which nourishes and protects the sperm as it travels towards an egg,” explains Simone. Omega fatty acids have been thought of as a health wonder ingredient for many years, and the family of naturally occurring fatty acids play a vital role in your body. “Omega-3 and omega-6 as well as manganese and zinc enhance the production of sex hormones,” explains Simone, “These fatty acids can be found in fish and other seafood, especially salmon and mackerel, nuts and seeds, plant oils like flaxseed and soybean, and pulses like lentils and beans.” Simone adds, “Selenium supports the formation of healthy sperm. This powerful mineral protects the sperm from damage or mutations in the highly vulnerable phase of their development,” says Simone. These ingredients may sound illusive however, as Simone states, “Selenium is actually found in a lot of common foods, including most meats, spinach, as well as oatmeal, Brazil nuts, hence this delicious recipe!” Other minerals Simone recommends include zinc, vitamins E and B and probiotics, found in yoghurt.

Slow down on the ‘fun’ things…

On a final note, Simone says, “As well as taking the minerals and supplements I have recommended here, reducing red meat intake, as well as alcohol and caffeine, and especially smoking will allow your body to function at a high level, and studies have shown that these ingredients can disrupt sperm production and the health of a woman’s eggs." According to the NHS, being overweight while pregnant, typically with a BMI of 30 or above, increases the chances of complications including gestational diabetes. Being physically active will not hurt your baby, they continue, and as Simone states, “A healthy diet is key so eat as many whole grains, oily fish, organic fruit and vegetables as possible!”

Porridge with honey, poached plums, and walnuts

Ingredients (Serves 2) • 4 plums, quartered and stoned • 2 tbsp honey • 100g instant oats • 300ml of your favourite milk (I use almond milk) • 1/2tsp ground cinnamon • Pinch of salt • Freshly grated zest of one small orange • A handful of crushed walnuts • 1tbsp good quality honey or maple syrup

Method

1. Heat the plums and honey in a small size pan over medium heat for around four minutes on each side, until soft and slightly caramelised. Add a little bit of water if the pan looks too dry.

Leave the plums on the side for a couple of minutes. 2. Put the oats, milk, cinnamon, salt, and half of the orange zest into a pan and cook for 10 minutes over a very low heat, stirring from time to time. 3. Spoon the porridge into two bowls, and top with previously prepared plums, crushed walnuts, the rest of the orange zest and some extra honey. Enjoy!

Additional recipes that can help hair, skin, health and general wellbeing, as well as the Simone Thomas Award Winning Wellness Plans, can be found online – Simone Thomas Wellness NutriHome. Use code BEAUTY20 for 20% off your first purchase.

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