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HEALTH MONSTER

PlantBased
Sources
of
Nutrients
Needed
for
Fertility in
Men and
Women
73

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Heather McClees
(/author/heather_mcclees)
June 2, 2015

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FERTILITY IN MEN AND WOMEN&P[SUMMARY]=WHILE THOSE WHO EAT ANIMAL FOODS CAN CERTAINLY EAT A FERTILITY-FRIENDLY DIET,
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Fertility is one of the largest concerns among men and women today
who need specic amounts of certain hormone-boosting foods, along

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with living a lifestyle and managing ones health that supports hormones
and reproductive options. One large concern of many people who

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approach a plant-based diet are if the lifestyle can support optimal

reproduction options and fertility. While those who eat animal foods can
certainly eat a fertility-friendly diet, so can plant-based eaters without
worry. Its also true that men and women have different hormonal needs

NEWSLETTER

during conception, but abalance of whole foods that balance and

support hormones will increase the chances for successful fertility in

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both men and women.

If youre a plant-based eater and trying to conceive, here are some

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plant-based foods that should be focused on for both men and women.
Overall, the body needs adequate calories, rest, and a balanced,
nutritious whole foods diet in place of processed foods, alcohol, and
smoking should of course be eliminated.

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Nutrients Needed for Optimal Fertility

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Zinc

(http://www.pinterest.com/onegreenplanet/)
(https://plus.google.com/1
rel=author)

(http://www.onegreenplanet.org/natural-health/raw-nuts-and-seedsthat-support-collagen-production-in-the-body/)

One of the largest and most important minerals required in the body is
zinc. (http://www.onegreenplanet.org/natural-health/plant-basednutrition-guide-zinc/) A decrease can reduce testosterone for men, and
for a woman it assists with maintaining an optimal balance between
testosterone and estrogen (since estrogen dominance can actually
prevent fertility). Zinc can also affect (All nutrients play a vital part in
fertility and the new wonderful Viva! Wallchart, Fabulous Foods for
Female Fertility & Pregnancy (2 from the shop or call 0117 944 1000),
lists them with their rich sources. Two that are particularly vital are folic
acid (vitamin B9) and zinc. Zinc probably plays the biggest role in
reproduction. A deciency in a man reduces the volume of semen and
so fertilisation may be compromised. In a woman, zinc is needed for the
right hormone balance, development of the egg, successful fertilisation
(http://onegreenplanet.org/foodmonster/)

and for the enzymes of egg implantation. In pregnant women, zinc

deciency increases the chances of miscarriage, low birth weight, labour

TRENDING

and delivery problems. (Rich sources of zinc include Avocados,

Blackberries, Raspberries, Asparagus, French Beans, Brussel Sprouts,
Pulses, Wholegrains (eg Brown Rice, Wholegrain Bread, Oats,
Rye),Green Leafy Veg, Nuts (eg Peanuts), Seeds (esp. Pumpkin Seeds,
Sesame Seeds used to make Hummus), Basil, Thyme.) Folic acid is vital
for the prevention of Spina bida and other neural tube defects in
babies and is needed in the rst 28 days of pregnancy - so should be
taken from preconception. It also supports the placenta. Folic acid
deciency can also lead to miscarriage. (Rich sources of folic acid

How to Eat a Healthy

335.7K

Whole Foods, Plant-Based

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Diet on $50 Per Week

include Berries, Mangoes, Pineapples, Avocados, Green Leafy

Vegetables, Cauliower, Asparagus, Parsnips, Pulses (eg Peas,
Chickpeas, Kidney Beans, Black Eye Peas, Edamame & Soya products

(http://www.onegreenplanet.org/naturalhealth/whole-foods-plant-based-ftydollars-a-week/)

such as Tofu, Lentils), Brown Rice, Seeds (eg Sunower Seeds.)) chances
of a miscarriage, low birth weight in the child, or basic problems during
birth.

Plant-based foods are lled with zinc.

(http://www.onegreenplanet.org/natural-health/plant-based-nutritionguide-zinc/) The best options include nuts, seeds
(http://www.onegreenplanet.org/natural-health/raw-nuts-and-seeds-

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Crime?

that-support-collagen-production-in-the-body/), and some whole grains.

Other good sources include leafy greens, raspberries, cacao, chickpeas
and lentils, asparagus, blackberries, and avocados.

(http://www.onegreenplanet.org/animalsandnatur
animal-abuse-be-considered-a-violentcrime/)

Omega-3 Fatty Acids

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14 Signs You Are

(http://www.onegreenplanet.org/natural-health/skip-the-salmon-and-

152.6K

Obsessed With Your Dog

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eat-these-healthy-fats-instead/)

Omega-3 fats support brain health, development, and overall hormone

production in the body. They can also assist with optimizing male sex

(In a Good Way!)

(http://www.onegreenplanet.org/animalsandnatur
you-are-obsessed-with-your-dog-in-a-goodway/)

hormones and balance a womans hormone levels. For instance, ax can

support testosterone in men along with pumpkin seeds, while it can
actually help women optimize natural estrogen levels without synthetic
sources.

Some of the best plant-based sources of omega-3s include: walnuts,

acai, pumpkin seeds, ax seeds, chia, and algae
(http://www.onegreenplanet.org/natural-health/chlorella-versusspirulina-a-showdown-of-the-green-algae-superfoods/) (which is the only
source of EPA, a type of omega-3s found in sh). See more plant-based
sources of omega-3 fats her (http://www.onegreenplanet.org/natural-

Rescued Circus Lion Feels

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First Time in 13 Years!

(VIDEO)

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health/skip-the-salmon-and-eat-these-healthy-fats-instead/)e and some

delicious ways to work them into your diet.

(http://www.onegreenplanet.org/vegan-recipe/healthy-vegan-omega-3rich-recipes/)

Folic Acid
Brave Man Saving a

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Drowning 400-lb Black

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POPULAR

How to Eat a Healthy

335.7KWhole Foods, Plant-Based

SHARES

Diet on $50 Per Week

(http://www.onegreenplanet.org/naturalhealth/whole-foods-plant-based-ftydollars-a-week/)

Should Animal Abuse be

274.6KConsidered a Violent

(http://www.onegreenplanet.org/vegan-recipe/sesame-drenched-

SHARES

Crime?

(http://www.onegreenplanet.org/animalsandnatur

asparagus/)

animal-abuse-be-considered-a-violentcrime/)

This is a form of folate found in prental vitamins, which is necessary for a

healthy metabolism, but also fertility and brain health of the developing
fetus. It can also support a womans skins as a result of balancing or
hormones and help with energy levels as it is a B vitamin. A deciency in

Blind Man and His Armless

270K
SHARES

Best Friend Have Planted

Over 10,000 Trees in China

(http://www.onegreenplanet.org/news/blindman-and-his-armless-best-friend-plant-

this nutrient can also cause a miscarriage. Folic acid is found in many

trees-in-china/)

plant-based foods and very easy to get enough of, though a prental
vitamin can be helpful during both the conception process up until birth
(or even after).

14 Signs You Are Obsessed

152.6KWith Your Dog (In a Good

SHARES

Way!)

(http://www.onegreenplanet.org/animalsandnatur

Some sources of folic acid that convert to folate in the body are: seeds

you-are-obsessed-with-your-dog-in-a-goodway/)

(all), cauliower, berries, edamame, tofu or tempeh, oats, asparagus,

avocados, leafy greens, parsnips, chickpeas, lentils, black eye peas,
brown rice, quinoa, broccoli, and green peas.

5 Ridiculous Myths About

122.1KCows Milk
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Selenium

food/5-ridiculous-myths-about-cows-milk/)

ALL TIME

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little-girl-is-born/)

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Hunter Trampled to
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Was Trying to Hunt
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was-trying-to-hunt/)

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Leonardo DiCaprio
Donates $1 Million to

(http://www.onegreenplanet.org/vegan-recipe/nourishing-winter-bowl/)

Help Protect Elephants

From Poachers
(http://www.onegreenplanet.org/news/leonardodicaprio-donates-1-million-to-help-protect179.1K

This thyroid-boosting mineral also supports testosterone in the body,

prevents low thyroid function (http://www.onegreenplanet.org/naturalhealth/how-to-take-care-of-your-thyroid-on-a-plant-based-diet/) that can
cause conception problems, however, its important to get selenium
from food-based sources when possible instead of supplements, which
can lead to toxicity in the body and cause concern.

elephants-from-poachers/)

SHARES

6 Ways to Add Clean

Protein to Your Smoothie
Without a Powder
(http://www.onegreenplanet.org/veganfood/how-to-add-clean-protein-to-your142.8K
smoothie-without-a-powder/)

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Australias Oldest Man

Spends His Time Knitting
Tiny Sweaters for

Plant-based foods rich in selenium include: Brazil nuts

(http://www.onegreenplanet.org/vegan-food/unique-and-delectableways-to-use-brazil-nuts/) (just one has your entire days worth), garlic
(also helpful for hormone health), barley, brown rice, sunower seeds,
ax, spinach, and Swiss chard.

Vitamin C

Rescued Penguins
(http://www.onegreenplanet.org/news/australiasoldest-man-knits-sweaters-for-penguins/)

(http://www.onegreenplanet.org/vegan-recipe/baked-sweet-potatoeswith-cashew-cauliower-cream/)

This vitamin supports not just immune health, but many functions in the
body, including hormone function that optimizes fertility. Vitamin C also
asssists with iron absorption in the body, which is crucial for a healthy
metabolism and fertility as well. Getting enough vitamin C while eating
a plant-based diet (animal foods contain none).

Emphasize these: sweet potatoes, citrus fruits, berries, spinach, kale,

chard, zucchini, cauliower, apples, bananas, broccoli, and peppers. Try
some of our vitamin C rich recipes
(http://www.onegreenplanet.org/natural-health/plant-based-nutritionguide-vitamin-c/) that are lled with immune and hormone-boosting
benets!

Iron

(http://www.onegreenplanet.org/natural-health/easy-ways-to-add-ironto-your-meals-without-meat/)

Iron assists mostly with metabolic and red blood cell health; it assists
with energy for conception and preventing anemia. Iron supplements
can cause many issues, so optimize food-based sources.

Iron is found in: cacao, (http://www.onegreenplanet.org/veganfood/cacao-vs-cocoa-what-you-need-to-know/)chia, spirulina, hemp,

(http://www.onegreenplanet.org/natural-health/why-hemp-protein-is-avegan-tness-buffs-best-friend/) spinach, cashews, pumpkin and
pumpkin seeds (http://www.onegreenplanet.org/natural-health/whyeveryone-should-add-pumpkin-seeds-to-their-diet/), lentils, and kale.
While these are non-heme sources, eating them with vitamin C rich
foods (which many of them also contain) can help you receive enough.
See some simple ways to add iron to your meals and snacks
(http://www.onegreenplanet.org/natural-health/easy-ways-to-add-ironto-your-meals-without-meat/)that are easier than you think!

B Vitamins

(http://www.onegreenplanet.org/vegan-recipe/rustic-pesto-andheirloom-tomato-tart/)

Last but not least, B vitamins (http://www.onegreenplanet.org/naturalhealth/b-vitamins-how-to-get-them-in-a-vegan-diet/) support energy,

prevent excess cortisol levels that can interfere with hormone function
due to stress, they assist with brain health, and are involved in many
enzymatic reactions in the body. Aside from just vitamin B12 (crucial
whether or not youre trying to conceive) are all other B vitamins
(http://www.onegreenplanet.org/natural-health/plant-based-nutritionguide-b-vitamins/): B1, B2, B3, B5, B6, and B7.

Its true that animal products contain a large dose of B vitamins, but
there are multitudes of plant-based options too
(http://www.onegreenplanet.org/natural-health/the-importance-of-bvitamins-for-your-health-and-the-best-plant-based-sources-to-eat/). They
can be easily absorbed but a balance between them all should be eaten
regularly. Eat: nuts, seeds, oats, broccoli, cauliower, greens, avocados,
legumes, beans, fruits (especially bananas and tomatoes), and root
vegetables to ensure you get plenty.

(http://www.onegreenplanet.org/vegan-recipe/superfood-salad/)

Aside from nutrients, you should also consider eating more libidoboosting foods. These include (http://www.onegreenplanet.org/veganfood/the-top-plant-based-foods-to-boost-your-sex-drive/) asparagus,
artichokes, bananas, gs, cacao or chocolate (non-dairy), almonds, goji
berries, and maca powder. As you can see, the plant-based world is
lled with fertility-boosting foods and nutrients. Its also important to be
sure to include protein in your meals (also simple to do without animal
products (http://www.onegreenplanet.org/natural-health/vegan-sourcesof-protein/)), consume enough healthy fats, and whole food sources of
ber-rich carbohydrates for low-glycemic options. Vitamin D and
eliminating rened sugar and grains will also support hormone function
further.

For more resources on plant-based fertility, feel free to see What You
Need to Know About Seed Cycling for Fertility,
(http://www.onegreenplanet.org/natural-health/what-you-need-to-knowabout-seed-cycling-for-fertility/)and get more nutrition advice from a
vegan dietitian by reading Starting Right: What to Eat When Youre
Hoping to be Expecting.
(http://www.onegreenplanet.org/foodandhealth/starting-right-what-toeat-when-hoping-to-be-expecting/)

Lead Image Source: Flickr

(https://www.ickr.com/photos/mollyam/7817840900/in/photolistcUQtJm-cUQoTm-cUQpJ9-cUQnD1-9Loqgv-nwuSSE-nfgpEc-nfgoJxnfgArU-6xa2Ud-e4gpci-nwMzgf-nyx11x-nuHmKL-nfgoK4-nuHmPdnwt4Ux-nwt4Xt-nfgoLB-bTtUsr-bDHzk3-7LzuEt-7LDtks-emnc7bemgqnv-e3koZX-pfudYV-nwuSVf-nfgpH8-nfgoGZ-nfgAqw-nwL95rnfgD1u-nfgpKc-nfgD2w-nwMzg5-nywZZv-nwuSX9-nfgAuj-7QT4VDeWWkZg-dMwzk9-aaC2Gj-bEVWo7-emgqCD-chbGjU-emgqSa-e3koYrqfoxnW-e7iprr)

(http://onegreenplanet.org/foodmonster/)

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