Eat the Rainbow to Reduce Oxidative Stress

Did you know that oxidative stress is one of four fundamental factors of infertility? Oxidative stress is defined as an imbalance between the production of free radicals and the antioxidant system, which is in charge of keeping the homeostasis of the organism (Betteridge, 2000). Alcohol intake, nutrient deficiencies, lack of exercise, poor diet, cannabis use are all examples of stressors that may cause oxidative stress in the body. There are many ways to decrease oxidative stress in the body and choosing foods that are rich in antioxidants and full of color can help improve your chances in conceiving. Each day try to eat fruits and vegetables of all different colors. Why? Each color provides different phytonutrients that have a different function in your body. Vitamin E, Vitamin C, Alpha-lipoic acid and CoQ10 are specific antioxidants that can help improve your chances of conceiving. By consuming fruits and vegetables of different colors, you will be consuming more of these powerful, fertility boosting nutrients.

Blue/Purple: Blueberries, blackberries, prunes, plums, pomegranates, purple cabbage, eggplant

Green: avocado, broccoli, spinach, green apples, kiwi, kale, pistachios, brussel sprouts

Yellow: yellow squash, yellow peppers, corn

Red: tomatoes, red apples, strawberries, raspberries, cranberries, watermelon, grapefruit

Orange: carrots, mango, cantaloupe, orange peppers, sweet potatoes, pumpkin

Tips to try:

· make a protein shake with spinach or kale and frozen mixed berries in the morning

· snack on mini bell peppers (I make up little baggies every week to grab-and-go)

· roast cauliflower, broccoli, brussel sprouts, carrots, beats, sweet potatoes, etc (I always make enough for leftovers for lunch the next day)

· there are many recipes available that "hide" vegetables for those who aren't big veggie eaters (such as in muffins, pancakes, pizza crust, alfredo sauce, etc)--just do a google search to find. My cousin recently shared this Zucchini Muffin recipe with me and it was a big hit in our house:

https://pinchofyum.com/feel-good-zucchini-muffins

Love and baby blessings,

Andrea