Sue Bedford (MSc Nutritional Therapy)
Did you know that the original form of the colourful ‘Tutti Frutti’, which originated in Italy, contains chopped and candied fruit? The tutti fruity ice cream is the most typical connection of Tutti Frutti in countries outside of Italy. Cherries, raisins, and pineapples are frequently used fruits to make tutti fruity, and this mixture is occasionally supplemented with some almonds. The term “tutti fruity” is used in various forms across the world.
I have created a nutritious and delicious fertility-friendly ‘Tutti Frutti’ fertility smoothie for you to enjoy – packed full of goodness. It contains the following fertility-friendly ingredients.
Berries- are a fantastic source of antioxidants as well as folate, vitamin c and fibre to help ‘zap’ those free radicals that can lead to oxidative stress in cells and thus helping prevent damage to the DNA, including egg and sperm cells.
Pineapple – a favourite fruit when it comes to fertility provides a good amount of the powerful antioxidant vitamin C and a are good source of iodine too. Pineapples contain the anti-inflammatory enzyme Bromelain important for conditions such as Endometriosis.
Kefir – is a tangy fermented drink made from milk or sweetened water. Great for gut health and promoting the ‘good’ gut bacteria. The ‘tanginess’ results from bacteria and yeasts that use the sugars in the milk or water for fuel. This probiotic food is made by culturing fresh milk with kefir ‘grains’- which are live colonies of yeasts and bacteria. The bacteria ferment the milk and create a range of different substances, including calcium, potassium, protein, vitamins, acetate, and lactate. Kefir makes a great addition to smoothies.
Bananas- great for the gut as they contain prebiotic fibres which help feed the ‘good’ probiotic bacteria to help keep the gut healthy. They are a great source of many nutrients including magnesium, tryptophan, vitamin B6, carbohydrate, and potassium, all of which have been linked to improved sleep – if you have trouble sleeping why not eat a banana before bedtime?
Almonds- are a rich source of vitamin E (a powerful antioxidant). Vitamin E is thought to improve sperm quality and motility in men (a study showed that eating 7 almonds a day improved sperm quality). It is also an important regulator of sex hormones in both men and women. 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. Almonds also help improve insulin resistance (important for those with PCOS), a condition where body becomes less effective at lowering blood sugar levels.
Fresh orange juice– is fantastic nutritionally as it contains plenty of vitamin C, vitamin D, folate, potassium and thiamine (vitamin B1). It also keeps you hydrated (very important in relation to fertility) and is great for supporting the immune system.
Mint – a good source of iron, folate and beta carotene- all fertility friendly nutrients -adding to the balance and taste to your tutti frutti smoothie.
How to make your Tutti Frutti Smoothie:
Place into a blender 8 oz of mixed frozen berries, 8oz fresh pineapple, 50g of kefir, half a frozen banana, a tablespoon of chopped almonds, 3-4 fresh mint leaves (optional but tasty!) and 100ml fresh orange juice. Blend for about two minutes, or until smooth. Enjoy!
