Summer Produce to Help Maximize Your Fertility

By Margaret Eich, MS, RDN

Now that late summer is here, the local produce is abundant. Visit your local farmer’s market for the best tomatoes of the year, and stock up on some raspberries and zucchini. These summer fruits and vegetables can help support your overall health and fertility. Check out some specific items to emphasize below:

Summer Fruit: Berries pack a strong antioxidant punch and tend to be high on the priority list of farmer’s market shoppers. Watermelon, cherries, and peaches also grow here in the Midwest, and the juicy summer sweetness makes for great desserts without the added sugar.

Broccoli and Kale: These cruciferous vegetables may help balance estrogen levels and contain important nutrients like calcium, folate, and vitamin C.

Zucchini: Zucchini tends to be abundant and cheap at the farmer’s market. Use a spiralizer to make zoodles (zucchini “noodles”) and top with chicken or white beans, pesto, fresh tomatoes, and sautéed kale for a nutrient-rich summer meal.

Herbs: Don’t forget the herbs like chives, cilantro, oregano, basil, and dill. Herbs are antioxidant-rich and thus may help to prevent free radical damage to eggs and sperm. Add any of these herbs to salads, salad dressings, or eggs for extra flavor. Use basil to make pesto or in Thai dishes with cilantro. Use cilantro in tacos or other Mexican dishes.

Eggs: You can get some of the best eggs at the farmer’s market – the kind of eggs that come from chickens that have been running around eating bugs and vegetable scraps. These eggs have a deep orange yolk, due to higher levels of beta-carotene. Eggs are a healthy and nutrient-rich protein source and are great way to ensure you get enough protein at breakfast.

Learn more about healthy exercise and nutrition while trying to conceive, during pregnancy, and beyond at the Two Week Walk with co-founder, Beth Heller!  Reserve your spot here.

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