As a PCOS dietitian, I frequently get asked: can a healthy diet or smoothies really boost fertility?
My answer: Yes! A fertility smoothie is one of the easiest ways to pack a ton of essential nutrients into one meal to improve your reproductive health.
This blog post will outline how a fertility-friendly diet can play a huge role in optimizing your body for fertility, how to make a healthy fertility smoothie, and provide you with a delicious fertility smoothie recipe.
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Smoothies To Improve Your Fertility Health
Polycystic ovarian syndrome (PCOS) is the number one cause of anovulatory infertility (1). My own fertility journey struggles led up to my PCOS diagnosis and I really wish I had known more about this subject before I was forced to learn about it.
If you have PCOS and are trying to conceive, two of your biggest goals to improve your fertility chances will be:
- Regulate your menstrual cycle and ensure you’re ovulating
- Improve your egg quality and support a healthy pregnancy
And don’t forget that these types of smoothies can also be great for your partner too! Improving male fertility is just as important as optimizing your fertility. Recent research has shown that sperm health has a big impact on recurrent pregnancy loss (2). Don’t forget, it takes two to tango!
A balanced diet for both you and your partner that includes mostly whole foods is a great way to improve your fertility.
How To Make The Ultimate Fertility Smoothie
First things first, what exactly is a fertility smoothie?
It’s a smoothie that includes different food components to keep your blood sugar levels balanced, which is a crucial piece of improving fertility with PCOS. It’s also an easy way to include lots of whole foods that provide vitamins and minerals to improve your egg quality and your partners’ sperm count and quality (3).
The key to making the best fertility smoothie is to follow this formula. I recommend including at least one food item from each category. You can mix and match different variations for endless combinations too!
- Fruit – berries, banana, cherries, mango, pineapple, apples, pears, peaches
- Veggies – dark leafy greens, zucchini, cauliflower, cucumber, carrots, beets, pumpkin
- Healthy Fats – avocado, chia seeds, flax seeds, hemp seeds, pumpkin seeds, nut butters, seed butters
- Protein (animal protein sources or plant-based protein sources are fine) – kefir, greek yogurt, cottage cheese, high protein milk, protein powders, collagen powder
- Liquid – water, coconut water, nut milk, whole milk, whole milk kefir. If you’re choosing dairy products, one study showed that full-fat dairy intake was linked with higher fertility rates than low fat dairy (4).
- Fertility Superfoods – leafy green vegetables such as spinach, kale, or Swiss chard, chia seeds, avocado, wheatgrass, cacao, berries (strawberries, raspberries, blueberries, blackberries, acai, goji), sweet potato, citrus fruits. *Whenever possible, add in one or more of these foods. These fertility-boosting foods contain vital nutrients as an added bonus that can improve fertility.
If you’re looking for a delicious smoothie that can also improve your fertility chances, I’ve got you covered below with this berry avocado smoothie!
Berry Avocado Fertility Smoothie Ingredients
The best part of this berry avocado fertility smoothie recipe is that the ingredients are so simple. They’re easy to keep on hand to throw together whenever you need a quick healthy meal. You could even cut the recipe in half and have it as a balanced snack option!
I like to use frozen fruit whenever possible because it’s usually less expensive and it can replace the need for ice. It does make the smoothie thicker so if that’s not your jam, make sure to add more liquid to achieve the consistency you like.
What You’ll Need:
- Almond milk
- Frozen cauliflower
- Frozen berries
- Chia seeds
- Monk fruit sweetener (this is my favorite monk fruit)
- Collagen peptides (this is my favorite collagen peptides)
- Vanilla extract
Simply put all of your ingredients in a blender and blend until smooth. Then pour into a glass and enjoy! Smoothies are seriously such a simple meal option to improve your egg health and boost your chances of getting pregnant!
- Use fresh fruit instead of frozen berries
- Use coconut milk or whole milk for a creamier consistency
- Swap almond milk out for water or unsweetened coconut water
- Add flax seeds or hemp hearts instead of chia seeds
- Don’t like avocados? Add a nut butter like peanut butter or almond butter instead
- Add a handful of baby spinach for a boost of folate and fiber
- Make it vegetarian by using whey protein powder instead of collagen peptides
- Make it vegan by using pea protein powder instead of collagen peptides
Other Breakfast & Smoothie Recipes You’ll Love:
Berry Fertility Smoothie
- 1 cup almond milk unsweetened
- ¼ cup frozen cauliflower
- 1 cup frozen berries
- ½ banana
- ¼ avocado
- 1 tbsp chia seeds
- 1 tbsp monkfruit sweetener
- 1 oz collagen peptides
- 1 tsp vanilla extract
- Place all ingredients into a blender and blend until smooth.
- Pour into a glass and enjoy!