Sue Bedford (MSc Nutritional Therapy)

Wild salmon is a great fertility-friendly food as it is rich in essential fatty acids and omega-3s, which have been shown to be beneficial to fertility as they help to lower inflammation and balance hormones. It is also a low-mercury fish.

Wild salmon is also a great source of selenium, calcium, folate and vitamin D. Selenium is a vitamin essential for healthy sperm, and low vitamin D levels appear to be associated with poor fertility in men and women.

In fact, salmon is one of the best ways to get your daily recommended value of vitamin D.

Cranberries are full of antioxidants including vitamin C (lots of!) and E, and are a great source of manganese, vitamin K and an array of important phytonutrients. In relation to fertility, vitamin C helps to protect egg cells from the oxidative stress caused by free radicals – helping to slow down cell ageing. Vitamin C is one of the most abundant antioxidants in sperm, and it contributes to the maintenance of healthy sperm by protecting the sperm’s DNA from free radical damage. Vitamin E is a fat-soluble vitamin that helps protect the sperm’s cell membrane from damage. Studies have indicated that vitamin E improves sperm motility (movement). Vitamin C functions to regenerate vitamin E; thus, these vitamins may work together to improve sperm function. Vitamin C has been shown to increase sperm count, motility, and morphology.

Grill Panned Wild Salmon with Homemade Cranberry Relish (makes 1 portion – double up as appropriate)

Ingredients

1 wild salmon fillet

For the marinade

2 tbsp soy sauce

2 tbsp orange juice

1 tsp honey

For the relish

8oz cranberry juice

6oz fresh cranberries

4oz finely chopped red onion

1 tsp orange peel

¾ tsp mixed spice powder

Method

Combine the relish ingredients together and cook gently over medium heat until the mixture boils, stirring occasionally. Reduce heat, simmer for six to eight minutes or until the onion is tender and the mixture thickens. Allow to cool. Combine the soy sauce, orange juice, and honey. Mix well. Add the salmon, skin side up. Cover and refrigerate for 30 minutes. Heat the grill pan and oil it. Place the salmon on the grill pan skin side down. Brush the top with the marinade.

Cook for five minutes over medium heat. Turn the salmon around and cook another four to eight minutes until the fish is opaque and flakes easily with a fork. Remove the salmon and place on a serving platter- spoon the relish nest to the salmon and enjoy with your favorite veggies!

Want to read more?

Tartagni M, Matteo M, Baldini D, et al. Males with low serum levels of vitamin D have lower pregnancy rates when ovulation induction and timed intercourse are used as a treatment for infertile couples: Results from a pilot study. Reprod Biol Endocrinol. 2015;13:127. doi:10.1186/s12958-015-0126-9