While there are many factors outside of our control when it comes to falling pregnant and fertility, eating certain foods (and avoiding others) has been shown to improve your ovulatory function. Whether you’re trying to fall pregnant now, or perhaps “priming” your body for conception, your daily diet will indeed contribute to your odds of falling pregnant.
A great place for you and your partner to start is ensuring you are including plenty of healthy fats, aiming to include a serve each mealtime. Salmon offers an incredible source of protein as well as omega 3 fatty acids which is important for both the health of mum to be and the development of a healthy baby. Men can also reap the fertility benefits of eating salmon. Salmon is known for its high levels of Selenium and Vitamin D, two compounds that helps elevate the levels of semen. While salmon is a fantastic preconception food as well as one to be enjoyed throughout pregnancy, keep in mind you will want to limit your intake to twice a week and are best to opt for wild-caught salmon.
Chickpeas are also another food you will want to ensure you are including in a regular diet while pre-conceiving. Chickpeas and legumes alike are an excellent source of folic acid (contain around 142 mcg per cup). Folic acid aids with both conception as well as supporting healthy development of embryos.
Tomatoes are a great fertility food for men if you are trying to conceive. Lycopene, which is the pigment which gives the fruit its red colour, has been shown to boost sperm quality.
This simple Chickpea and Tomato Salad with Salmon is a simple, yet delicious meal that is bursting with fertility goodness! Enjoy as a simple mid-week meal or perhaps a quick and easy lunch.
2 cups Canned chickpeas, drained and rinsed
1sml Red onion, peeled and sliced paper thin
1 Lemon, juiced and zested
Salt and pepper, to taste
2 tsp Tarragon leaves, (fresh) chopped
1/3 cup Baby spinach leaves
1 cup Cherry tomatoes, cut in half
1/4 cup Extra virgin olive oil — plus 3 tbsp
2 tbsp Black olive tapenade
4 tbsp Red wine vinegar
1 cup Canned salmon in water, (wild caught) drained and in chunks
- Add the chickpeas with onion, spinach leaves, cherry tomatoes, lemon juice and zest, salt and pepper, tarragon leaves and ¼ cup of the extra virgin olive oil. Toss together and allow to stand.
- In a small bowl, whisk together the black olive tapenade, red wine vinegar and 3 tbsp of the extra virgin olive oil. Allow to stand 10 minutes before using.
- Divide the chickpea salad between four serving bowls and top with even amounts of the salmon.
- Spoon the olive vinaigrette around on each plate and serve.
- Season with salt and pepper and serve immediately.