Top 10 super food for women

Throughout various ages and stages, women need to focus on certain nutrients to keep healthy and energized. 

Genetics aside, there are many things a woman can do to promote a healthy body, including not smoking, drinking in moderation, maintaining a healthy body weight, exercising moderately several times a week, and eating a balanced diet. 
Do you also know that there are some food that can keep your uterus and ovaries healthy? That could increase chances of fertility.Fertility and diet are hot topics—and fertility-related foods are part of that craze. 
Some women choose to give up alcohol and other substances in order to help with conception, but did you know that there are certain foods that increase fertility? While the idea of “fertility foods” might feel a little foreign, the way you nourish your body matters when you’re trying to conceive. “Many women don’t realize that lifestyle, stress, and food can play a significant role in infertility,” says Jayne Williams, a certified integrative health and nutrition expert. “Eating a diet that ‘supports’ fertility includes whole foods, a healthy balance of lean protein, healthy fats, and fiber that can help boost your gut microbe, regulate hormones, and lower stress levels—all three are important to prep your body for pregnancy.”
When you’re eating for reproductive health, foods that can help lower stress hormones and increase blood flow to the uterus are the ticket, says Lindsey Becker, a fertility chef, certified health coach, and founder of Farm Cut. From salmon and walnuts, “which have been shown to reduce surges of stress hormones,” to beetroots, "which are rich in resveratrol and nitrates and are known to improve blood flow to the uterus to help with embryo implantation, here are some foods that increase fertility and your chances of getting pregnant.

Avocados
You probably already love your guac, amirite? Turns out, avocados are a great fertility food. “They are a fantastic source of vitamin E, which studies have shown can be beneficial in improving the lining of the uterus,” says Becke. 
 They also happen to be high in potassium, folate, and vitamin K, which helps your body to properly absorb other vitamins.”
One way to enjoy your avocado is to have avocado toast topped with pomegranate seeds for added antioxidants. Another great treat is to simply add a quarter of an avocado to your daily smoothie—it makes it creamier and adds a certain richness that will make your smoothie taste more like a milkshake. (Almost.) Plus, don’t forget the guacamole, which can be made simply with jalapeños, cilantro, and onion.

Sunflower seeds
Male fertility can get a boost from sunflower seeds, which are great for improving sperm motility and sperm count. It’s easy to get more in your diet—sprinkle sunflower seeds on salads or try a sunflower seed butter slathered on toast.
 

Dark leafy greens
We should all be having dark green vegetables daily, but they’re especially important when you’re trying to get pregnant. Kale, spinach, and Swiss chard contain essential prenatal nutrients like calcium, iron, and folate (which also helps protect against birth defects), not to mention tons of vital daily dietary fiber.
There are endless ways to include your greens into your fertility diet, “From eating them raw in salads, sautéed, blanched, and steamed.” Kale can also be roasted to make kale chips, while spinach can be added to smoothies since it has a very mild flavor.

Beets
Beets and their greens are an underestimated vegetable if I ever saw one. Beetroots are known to improve blood flow to the uterus to help with embryo implantation. Eating a diet rich in beets during IVFtreatment is especially helpful. That’s why they should definitely be added to your fertility foods list, even if you’re not going through IVF.
They’re pretty simple to prepare too. All you need to do is treat them like potatoes: Wash and scrub them clean, and then toss them with olive oil, salt, and pepper. Wrap a whole one in tin foil and roast at 400℉ for about an hour, until tender, or shorten your time by chopping them into small pieces. Then, once they’re cooked, rub the skin off with your thumbs (wearing gloves because, otherwise, your hands will end up pink for hours) and toss with a little red wine vinegar and olive oil for a scrumptious salad. You can also add some sweet potatoes to this salad for an extra boost.
As for their greens? Cook them the way you would Swiss chard or collard greens. They’re especially great sautéed, then topped with your ready-made beet chunks.

Sweet potatoes
Sweet potatoes are rich in beta-carotene, which is known to help boost the production of the hormone progesterone,
She’s an especially big fan of using sweet potato rounds in place of bread. Here’s how: Cut the sweet potato into quarter-inch rounds, toss with salt and olive oil, and roast for 20 minutes. Then top it with almond butter and berries for a sweet treat or smashed avocado for “a new kind of avocado toast,” she recommends. If you’re craving a burger, try them as replacement “buns.”

Berries
When it comes to fertility foods, berries are one of the easiest to get more of. Blueberries, strawberries, and raspberries are “rich in antioxidants like both folate and zinc. That’s important for both you and your partner. Antioxidants deactivate free radicals in your body, which can damage both sperm and egg cells. (Just make sure you opt for organic, since these fruits can be high in pesticides as well.)
 You can also include them in a healthy smoothie to start your morning (with spinach, perhaps?). Just remember to pair them with a healthy fat and protein for a balanced plate.
 

Salmon
Salmon is a great food to have if you’re hoping to increase your fertility, thanks to it being a fantastic source of omega-3 fatty acids and DHA, which is important for babies’ brain and eye development, also adds that it’s low in mercury (which you definitely want to avoid) and is anti-inflammatory. Just roast it with your favorite spices and a bit of healthy avocado or cold-pressed avocado oil. Then squeeze some lemon on it for extra benefits.
 

Sardines
Another fish high in brain-boosting omega-3s that you should add to your grocery shopping list is sardines. Research has shown that optimal levels of omega-3s are important in the management of female fertility,
As for how to get them? That might be a bit tougher than your good ol’ salmon. You can also find canned wild sardines at the store. Mix them with a little paleo mayo, lemon juice, and parsley, and enjoy them with your favorite gluten-free toast.

 Walnuts
If you want to have a fertility-friendly snack, look no further than walnuts. According to Becker, they’re another excellent source of omega-3 fats and vitamin E (which is also great for endometrial health), as well as B vitamins and protein. Williams agrees: “These powerhouse nuts are high in fiber and one of the only vegetarian foods that contain healthy omega-3s. “Not to mention magnesium, which helps increase progesterone and is known to decrease morning sickness.

Eggs
Eggs are a great source of protein, and they can also help boost your fertility. “Eggs are rich in choline, which studies have shown can have significant positive effects on fetal development,” says Becker.
The easiest way to have them is first thing in the morning. “Supercharge your breakfast with a veggie-packed omelet or an egg baked inside of half an avocado. Just make sure you avoid the egg-white omelet option and never skip the yolk.