During ovulation, luteinizing hormone (LH) increases and triggers the release of a mature egg from the ovary, making it available for fertilization.
Prioritize these nutrients:
- Zinc: This mineral is crucial in cell division and hormone regulation. Zinc-rich foods like oysters, beef, pumpkin seeds, and chickpeas help support healthy eggs.
- Folate: Folate is essential for DNA synthesis and repair, which is important for proper egg development. Good sources include legumes, leafy greens, and fortified cereals.
- Omega-3 fatty acids: Healthy fats support ovulation by helping to regulate hormones and lower inflammation. Find them in fatty fish, walnuts, and flax seeds.
- Antioxidants: Antioxidants reduce oxidative stress that can damage eggs and impair fertility. Eat colorful fruits and vegetables to gather antioxidants and protect egg health and hormonal balance.
- Vitamin D: Vitamin D promotes hormonal balance and overall reproductive health. The ovaries house vitamin D receptors, and getting enough can improve fertility and ovarian health. Get vitamin D from sunlight, fatty fish, egg yolks, fortified foods, and supplements when necessary.
Warm Quinoa and Roasted Veggie Salad with Tuna
This nutrient-packed dish combines protein-rich quinoa, omega-3-loaded tuna, and vibrant roasted veggies to support hormone balance and energy levels. The mix of fiber, healthy fats, and lean protein keeps you feeling satisfied while nourishing your body for peak fertility and vitality.
Ingredients:
- 1 Red Bell Pepper (medium, sliced)
- 1/4 head Cauliflower (large, chopped into florets)
- 1 cup Red Onion (sliced)
- 1/4 cup Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 1/2 cup Quinoa (uncooked)
- 1 can Tuna (drained)
- 2 tbsps Walnuts (toasted, chopped)
- 1/2 Lemon (medium, juiced)
- 2 tbsps Parsley (finely chopped)
Instructions:
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the bell peppers, cauliflower, and red onions to the baking sheet. Toss with half the oil and season with salt and pepper. Bake for 15 to 20 minutes or until tender.
- Cook the quinoa according to the package directions. Set aside in a large bowl.
- Add the tuna, walnuts, lemon juice, parsley, and the remaining oil to the quinoa. Season with salt and pepper and mix well.
- Add the cooked vegetables to the quinoa and toss gently. Divide evenly between plates and enjoy!
0 Comments