Sue Bedford (MSc Nutritional Therapy)
For an energy boost and to help balance hormones, why not start your day with a ‘Nutritious and Delicious ‘ Mixed Berry Maca Smoothie?
While there’s no specific smoothie that can magically balance hormones, certain ingredients may support overall hormonal health for men. It’s important to note that diet alone may not be sufficient for addressing hormonal imbalances (exercise, sleep, stress, and medical issues all may play a key role too) and it’s always advisable to consult with your GP alongside a qualified Nutritional Therapist for personalized advice.
Maca is a root vegetable that is often touted for its potential to support hormone balance, including testosterone. Maca is rich in vitamins C, B, and E as well as containing a plentiful supply of the minerals’ magnesium, phosphorus, calcium, selenium, iron and zinc, all crucial when it comes to optimizing fertility. Maca is also a complete protein, containing the nine essential amino acids that the body can’t produce on its own.
Berries are a fantastic source of antioxidants that can help combat oxidative stress in the body. vitamins, minerals, and fibre. Antioxidants help to ‘zap’ free radicals that can lead to oxidative stress in cells, such as egg and sperm cells, preventing DNA damage -this has an anti-aging effect on cells. They also help with cognitive function, keeping the brain healthy and helping lower inflammation in the body.
Avocados are amazing! Avocados are fruits and are also known as ‘alligator pears’ due to the texture of the skin and being shaped like a pear! They are nutrient-dense and a great source of fibre. They contain beneficial fats including oleic acid and alpha-linolenic (an omega-3 fatty acid), and contain over twenty vitamins, minerals, and vital nutrients including vitamins B, C, and E. They are also a great source of minerals magnesium and potassium.
Dark leafy greens such as spinach and kale are excellent sources of vitamins and minerals, including magnesium, which is important for testosterone production.
Greek Yogurt or Kefir-Probiotic-rich dairy products may contribute to gut health, which is linked to overall well-being and hormonal balance.
Walnuts -contain healthy fats and are rich in zinc, which is crucial for testosterone production. Walnuts are the only nut to contain omega 3 (apart from butternut)– linked in studies to improving sperm, motility, shape and quality
Cinnamon- may help regulate blood sugar levels, which can indirectly influence hormonal balance.
Mixed Berry Maca Smoothie (makes 1)
1 Handful of strawberries
1 Handful of raspberries
1 handful of blueberries
1 Handful of kale or spinach
200ml Water
100g Greek yoghurt or kefir
½ Tablespoon maca powder
2 Walnuts
Pinch of cinnamon powder
1 Tablespoon honey
½ Banana or ripe avocado
Ice as needed
Blend in your blender/smoothie maker until smooth and enjoy!
Interesting reading: (Please note that these studies were small studies and further research is needed)
Lee MS, Lee HW, You S, Ha KT. The use of maca (Lepidium meyenii) to improve semen quality: A systematic review. Maturitas. 2016 Oct;92:64-69. doi: 10.1016/j.maturitas.2016.07.013. Epub 2016 Jul 21. PMID: 27621241.
Shin BC, Lee MS, Yang EJ, Lim HS, Ernst E. Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complement Altern Med. 2010 Aug 6;10:44. doi: 10.1186/1472-6882-10-44. PMID: 20691074; PMCID: PMC2928177.
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