11 Jan 2022 | 2 min Read
Author | 1 Articles
Breakfast is the most important meal of the day to give a kick start to your emotional and physical state. Start your day with a healthy and tasty breakfast rather than the same old boring one.
Here are 3 healthy and delicious breakfast options you can incorporate that will support your fertility health, giving it a boost.
1. Avocado toast topped with sunflower seeds
Avocado is a folate-rich food that can help you meet your daily folate requirement. It is rich in potassium, antioxidants, vitamin K, fiber, vitamin A, vitamin E, and healthy fats. It helps in maintaining the hormonal balance, protects the cells from oxidative damage, and supports the health of the inner lining of the uterus.
Roasted Sunflower seeds are rich in selenium, vitamin E, zinc, protein, and omega 6 fatty acids. The vitamin E in the sunflower seeds plays a vital role in sperm health by supporting sperm motility and maintaining sperm count. The nutrients in sunflower seed also play a role in improving the immune system and maintaining ovum health.
2. Egg preparations
Eggs are known to be a complete protein and have all essential amino acids required for our good health. Apart from proteins, eggs are also a good source of vitamin B6 and B12, calcium, choline, protein, folate, vitamin A, vitamin E, vitamin D, and zinc. They are also rich in the two important fertility-boosting Omega-3 fatty acids; DHA and EFA. Along with boosting fertility, egg consumption can lower the risk of miscarriage and birth defects.
Egg preparations like an omelette, boiled egg, scrambled egg, frittata might be a wonderful option to start your day. Adding green leafy vegetables (spinach, asparagus) and mushrooms could make frittata even more delicious and healthier.
3. Citrus fruits
Citrus fruits like orange, lemon, kiwi, and grapefruit are rich in folate, fiber, Vitamin E, zinc, beta-cryptoxanthin, thiamine, beta carotene, and vitamin C. These nutrients help boost fertility in women as well as in men. They play a role in maintaining sperm health, improving sperm mobility, regulating ovulation and the menstrual cycle, and maintaining hormonal balance.