Fertility smoothies: 15 delicious recipes to support your fertility journey
We often hear that breakfast is the most important meal of the day but preparing a nourishing one can be difficult, especially if you’re trying to support your health, have a busy schedule or don’t really know what to make. If you want something quick and easy that makes you feel energised and healthy, smoothies can be a great option. They can be eaten for breakfast or as a nourishing snack and they’re quick to make, don’t use up a lot of dishes and, most importantly, they’re delicious!
In this post, we’re sharing 15 yummy fertility smoothie recipes that are packed with nutrients, count towards your five a day and support your body in your journey towards conception.
Are smoothies good for boosting fertility?
Smoothies are drinks that are made up of a range of fruit and vegetables that have been blended together with a liquid base, most commonly milk, that is served cold. Smoothies are extremely versatile since you can choose what you put in them. This means they can be a great way to increase your fruit and vegetable intake, as well as your fibre and fluid intake.
Adding the right components to your smoothie can make it easy to get some extra nutrition in, especially if you don’t usually have breakfast or need some extra energy for the day. Smoothies can be a great step towards healthier eating and this can support your hormone health, blood sugar balance and overall well-being. Having a healthy, balanced diet can help improve fertility and support your chances of a successful pregnancy (1).
If you have questions about your diet to support you in your fertility journey, book a free enquiry call with Claire Pettitt, a women’s health specialist dietitian, to find out how 1:1 support can help you.)
What makes a good balanced fertility-friendly smoothie?
The key to a fertility-friendly smoothie is having a good balance of fruits and vegetables, healthy fats and protein. These combined with a good liquid base can serve as a healthy, filling drink for the day. The best part is you can add what you like to suit your own taste. However, since blending the fruits releases the sugars in the fruit, no more than 150ml will count towards your 5-a-day (2).
Liquid base
There are several options you can use for your base:
Milk (animal based or plant based milk) is most commonly used for some energy and creaminess.
Coconut water has anti-inflammatory properties and can be used as a lower calorie option with some extra electrolytes to help you feel hydrated (3)
Fruit juices
You can use a combination of different liquids to suit your preferences.
Fruit
Having some fruits in your smoothie is a great way of adding some natural flavouring and sweetness. In terms of your nutritional health, it is a great way of getting some antioxidants and extra fibre in, which can keep you feeling full for longer.
Some high fibre fruits you could have include:
Avocado
Mango
Kiwi
Orange
Pear
Raspberries
Frozen fruit is ideal for smoothies since they keep the smoothie thick and chilled. Frozen fruit is also cheaper than fresh fruit and lasts much longer! Alternatively you can also freeze fresh fruit yourself.
Vegetables
Some veggies in your smoothie can add some more fibre and increase your vitamin and mineral intake. Dark green, leafy veggies like spinach and kale are great sources of folate (4), a key nutrient in reproductive health. Having some hidden veggies in your smoothie can be a great choice especially if you don’t like them since their flavour is masked by the sweetness of the fruits.
Healthy fats
Including some good sources of monounsaturated fats in your smoothie can be lovely for an energy boost and can help improve fertility and reduce our risks of heart disease (4). Some sources of healthy fats that would taste amazing in a smoothie include;
Chia seeds
Flax seeds
Nuts and nut butters
Hemp seeds
Avocados
Protein
Getting some more plant protein in your smoothie can be a great way to keep yourself full and improve fertility (4). Some great sources of protein that could work include tofu and Greek yogurt, which can add some creaminess to your smoothie, or other sources like beans, protein powders and cottage cheese.
Flavourings
Who says healthy eating isn’t fun? Adding a twist to your smoothie by adding flavourings of your choice can add some variety and extra nutrition to your smoothies making them more enjoyable, after all you should enjoy what you eat! From unsweetened cocoa powder to turmeric, here are some ideas for some added flavours:
Homemade vs shop-bought smoothies
Whilst you can get smoothies on the go at supermarkets and your local corner shop, it's important to consider that they may not be as healthy as they claim to be. Many store-bought smoothies have added sugar and other additives whereas the contents of homemade smoothies are entirely up to you and can be prepared in advance with multiple servings. Homemade smoothies are also cheaper than store-bought smoothies so we recommend saving some of your favourite smoothie recipes and making them at home.
Our top pick of fertility-boosting smoothie recipes
If you’re looking for some inspiration for some healthy smoothie recipes, here are some tasty dietitian-approved recipes.
1. Greek Yogurt Berry Smoothie With Chia Seeds
This smoothie uses Greek yogurt which provides protein and the chia seeds are a great source of plant omega-3, selenium and zinc which support healthy egg development and hormone production. Berries give some fibre and antioxidants, keeping you full and feeling ready to take on the day.
2. Chocolate Peanut Butter Smoothie
Perfect for all the chocolate lovers, this smoothie is made with frozen bananas, peanut butter, flaxseeds and unsweetened cocoa powder for the ultimate creamy, chocolatey, nutritious breakfast. Flaxseeds and peanut butter are great sources of healthy fats which have been associated with higher fertility rates.
Sweet, spicy, tart, smooth, crunchy- this smoothie has it all. This smoothie is a great option for a high fibre, protein packed fun drink perfect for a hot day. The yogurt gives a protein boost which might help improve fertility.
4. Pineapple Cucumber Smoothie
A high fibre smoothie, full of antioxidants that are perfect for supporting reproductive health and the best refreshing beverage. Antioxidants help prevent damage to cells which can increase the chances of a successful conception.
This smoothie is breakfast in a cup, packed with antioxidants and fibre ready to fuel you for the day ahead. The muesli and yogurt are high in calcium and fat soluble vitamins which can increase sperm count and the chances of fertilisation.
6. Mint Chocolate Black Bean Smoothie
You would never be able to tell that there are beans in this smoothie! This smoothie alone counts towards a third of your daily fibre intake and contains 17g protein per serving. Black beans are great sources of zinc and plant protein which can help with hormone balance and ovulation as well as improve infertility.
7. Pineapple And Pear Smoothie
A great choice if you like some sweetness in your drinks and only made with 3 ingredients! Pineapple and pears are rich in vitamin C which prevent damage to the cells that can affect fertility.
Packed with antioxidants to improve fertility and a boost of electrolytes from the coconut water, this refreshing drink is a great option for a boost of energy and nutrients.
This anti-inflammatory smoothie is great for supporting your gut-health and hormone balance, with some good gut microbes and an extra protein boost.
10. High Fibre Banana And Pear Smoothie
This smoothie is a delicious blend of bananas, pears, hemp seeds, peanut butter, greek yogurt and cauliflower! This smoothie is a great source of fibre and a fantastic way to sneak in some veggies. Bananas are high in vitamin B6 which support menstrual and hormone health.
11. Watermelon And Tofu Smoothie
This smoothie is great if you’re looking for a low-moderate calorie option with 292kcal per serving yet still gives 21g protein! Tofu is a plant protein that can help meet your iron requirements to support fertility.
A fun way to get your greens in and blended together with protein and healthy fats for a creamy, tasty drink. The spinach is rich in folate which helps prevent neural tube defects in babies and the healthy fat from the avocado can help increase fertility.
A healthier version of your typical pina colada with some added protein, extra fibre and fats from the chia seeds, perfect for a sunny picnic day and great for reproductive health by protecting your cells from damage.
14. Peanut Butter-Strawberry-Kale Smoothie
This smoothie is high in calcium and fibre and is a great dairy-free option with soy milk. Kale is rich in folate which can prevent the risks of neural tube defects in your baby.
15. Orange, Carrot and Turmeric Smoothie
A lovely spiced, refreshing beverage high in protein and a great source of fibre. Turmeric can help reduce inflammation and improve menstruation to help you conceive.
With the right advice and some great inspiration, making changes in your diet to eating healthy can be easy, fun, tasty and support you in your journey in having a baby.
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