By Sue Bedford (MSc Nutritional Therapy)
If you have ever wondered why plant foods look so colourful and appealing to the eye – it is due to the gorgeous pigments that they contain – no wonder they are so attractive to the bees and other pollinator insects! Some of these pigments also help to protect the plants from invaders too. Spring is on it’s way and it is lovely to see buds and trees starting to burst out in green. Ever told when you were young to eat your greens and wondered why?
It’s because green foods are packed with vital nutrients and the health benefits from green
plants are from the phytonutrients which help protect the plant itself. Green plants contain a
lot of these phytonutrients in the form of polyphenols, flavonoids, nitrates, folate,
chlorophyll, phytosterols, catechins, isoflavones – that is just a few!
Some examples of healthy green fruit and vegetables for you to try
Broccoli, Kale, Romaine lettuce, Collard greens, Bok Choy, celery, Brussels sprouts, Green
grapes, Green apples, Pears, Olives, Asparagus, Spinach, Swiss chard, Green beans, Peas,
Courgettes, Kiwi fruit, Avocado, Edamame
How do green fruit and veg help our general health?
Green coloured fruits and vegetables are some of the healthiest foods you can eat. They help
support the immune system, help detoxify the body, restore energy and vitality and have been
linked in studies to reducing the risk of obesity, heart disease, high blood pressure and mental
decline. Greens have long been known to help with the formation of blood and the proper
functioning of the circulatory system in the body.
And what about fertility?
Green vegetables are low in fat, high in fibre, and an excellent source of vitamins A, C and K,
potassium and magnesium, nitrates and folate and so are a key colour to include plenty of in
your diet when TTC.
They are packed full of antioxidants which have an important role in the body as the zap free
radicals (molecules which contain oxygen but have an uneven number of electrons, which
makes them unstable. So, they travel around the body hunting for another electron to pair
up with, making them highly reactive and leading to oxidation) which can lead to oxidative
stress of cells including egg and sperm cells, leading to premature ageing of the cells.
There is also increasing evidence from research to suggest that green vegetables, algae, tea,
along with certain grasses and seeds (to name a few) are now linked to improving
reproductive health. A study published in Nature Communications in 2013 found that fathers
with a diet deficient in folate were more likely to have offspring with abnormalities of the
head, face and sternum (breastbone) and a build- up of fluid on the brain. This study was
conducted on mice but the importance of folate in preventing neural tube defects is well
known prior to conception and in the first 12 weeks of pregnancy and is why women are
advised to take a daily folate/folic acid supplement of 400 micrograms if planning to get
pregnant. This is because the brain and spinal cord form in the first few weeks of pregnancy.
The authors of the study say that the changes they found were specifically in the sperm epigenome – the chemical compounds that tell the genes which proteins to make and which to switch off. They concluded that this indicates that the diet of men may be as important as that of women in the months before conception. In addition, a study published in 2001 in the Journal of Fertility and Sterility found that low levels of folic acid in men were linked with low sperm counts and less active sperm.
The vitamin C obtained from green vegetables and fruit is important when it comes to male
fertility as it has been shown in studies with sperm motility and quality (as it is an antioxidant
it helps prevent damage to DNA). In females it is thought to help the endocrine system
balance oestrogen and progesterone more effectively and so aid ovulation. Folate is important
in preventing neural tube defects in the foetus and the iron found in green vegetables helps to
promote oxygen levels in cells, organs and the developing foetus.
Gorgeous Green Soup
Makes 2 portions
The consistency of this easy green nutritious soup can be adjusted accordingly to how you
like it depending upon the amount of water you add and to make it creamy add a dash of
coconut milk.
Ingredients:
1 tablespoon olive oil
2 cloves of garlic, chopped
2 tablespoons diced onion
1 inch of fresh ginger, peeled and chopped
300g (4 cups) fresh broccoli, cut up into small pieces
225g (½lb) fresh spinach leaves
3 sticks of celery, chopped
A handful of fresh chopped parsley
Fresh water, adjust as required
Sea salt and ground pepper, to taste
A splash of Lemon or lime juice
Splash of coconut milk (optional)
How to make
1. Using a large pan, heat the olive oil over medium heat and stir in the garlic, onion, and
ginger to. Next, add the chopped broccoli, spinach, celery and parsley, and stir. Add enough
water to cover the vegetables.
2. Bring to the boil, and then reduce the heat to a medium simmer. Cook for 15 minutes, or
until the vegetables have softened. Add a splash of coconut milk if desired.
3. Use a blender/hand blender to purée the soup.
4. Season with salt and pepper and a squeeze of lemon or lime.
Want to read more?
Lambrot, R., Xu, C., Saint-Phar, S. et al. Low paternal dietary folate alters the mouse sperm
epigenome and is associated with negative pregnancy outcomes. Nat Commun 4, 2889
(2013). https://doi.org/10.1038/ncomms3889
I.M.W. Ebisch, C.M.G. Thomas, W.H.M. Peters, D.D.M. Braat, R.P.M. Steegers-Theunissen,
The importance of folate, zinc and antioxidants in the pathogenesis and prevention of
subfertility, Human Reproduction Update, Volume 13, Issue 2, March/April 2007, Pages
163–174, https://doi.org/10.1093/humupd/dml054
