Sue Bedford MSc Nutritional Therapy
Want a light lunch idea that is just bursting with fertility-friendly nutrients this bank holiday? This gorgeous sourdough bruschetta is just the ticket- and helps to keep sugar levels balanced at the same time.
So why is this dish soooo good for health and fertility?
Feta cheese provides calcium and protein which helps to regulate blood sugar levels by slowing down the release of sugar from food into the blood stream. Excess sugar may ‘stress out’ the immune system and studies have found it to increase inflammation in the body, having a direct effect on immune function (there is more to come on this area in a further article). Balancing sugar levels is important for fertility too, as fluctuating sugar levels has a knock- on effect on hormonal balance. Keeping glucose levels well balanced is also important for those with Poly Cystic Ovary Syndrome (PCOS).
Sourdough contains naturally occurring bacteria along with fibre which acts as a prebiotic (these feed the good bacteria in the gut) and is therefore regarded as being a great option when it comes to gut health. Sourdough is more digestible than other standard loaves and more nutritious too. Sourdough is a good source of most B vitamins especially folate, and also iron, both of which are vital to fertility, helping prevent neural tube defects and promoting healthy sperm (folate) and in the production of healthy red blood cells in order to keep all cells well oxygenated (iron). Sourdough also contains the minerals zinc and selenium which are important nutrients to support fertility, the function of the immune system and aid wound healing. Lactic acids make the vitamins and minerals in the flour more available to the body by helping neutralise the phytates in flour that would interfere with their absorption. The acids slow down the rate at which glucose is released into the bloodstream and lower the bread’s glycaemic index (GI), so it doesn’t cause those unwanted spikes in insulin levels. The acids also make the gluten in flour more digestible and less likely to cause food intolerance.
Tomatoes are full of fertility friendly nutrients including lycopene (an antioxidant), beta carotene, chromium, fibre, and vitamin C. Tomatoes are members of the nightshade plant family (which also includes potatoes, sweet and hot peppers, aubergine). Lycopene has been shown in studies to aid male fertility, and when tomatoes are cooked, more lycopene is released.
Olive oil contains vitamin E which is an important antioxidant in protecting sperm and egg DNA from free radical damage. Vitamin E is thought to improve sperm quality and motility in men. It has shown to be particularly beneficial when supplemented alongside selenium. In women, vitamin E may help regulate the production of cervical mucus, which is important for conception, due to its ability to keep sperm alive for several days. A study published by Fertility and Sterility in April, 2010, showed that vitamin E supplementation may aid in increasing the thickness of the uterine lining in women with thin uterine lining <8mm.
Serves 4
1 block of feta (cubed)
8 slices of sourdough bread
600g cherry tomatoes, halved
3 garlic cloves, crushed
1 tsp oregano
A few sprigs of fresh thyme
Handful of fresh basil
1-2 tbsp olive oil
How to make:
Turn the oven on to 180 degrees Celsius. Place the tomatoes on to a baking tray and drizzle with 1tbsp olive oil, crushed garlic and sprinkle over the fresh thyme and oregano – cook for 10 minutes.
Remove the tray from the oven and add the feta cubes and the remaining olive oil. Season with some sea salt and black pepper (optional) and place into the oven for 25 minutes. Toast the sourdough and then remove the baking tray from the oven and top the sourdough with the feta and tomato mix. Sprinkle some fresh basil over the top and enjoy!
Want to read more?
Takasaki A, Tamura H, Miwa I, Taketani T, Shimamura K, Sugino N (April 2010). Endometrial growth and uterine blood flow: a pilot study for improving endometrial thickness in the patients with a thin endometrium. Fertil. Steril. 93 (6): pp1851–8.
