Sue Bedford (MSc Nutritional Therapy)
L-carnitine is an important nutrient that plays a significant role in male fertility (and can be important in female fertility too). It is an amino acid-like compound that is naturally produced in the body and found in certain foods. Adequate carnitine consumption helps mitochondria (the “powerhouses of the cell”) achieve maximal energy production.
This smoothie combines yoghurt and avocado which are good sources of L-carnitine, with fruits and spinach for a fertility-friendly nutritious, and refreshing drink.
Spinach is an amazing source of iron, folate, vitamin C and beta -carotene- all important nutrients for health and fertility.
Chia seeds are a good source of an Omega 3 fatty acid (Alpha linolenic acid – ALA for short), vitamins D, E and B along with fibre, iron, antioxidants, magnesium, calcium, selenium, manganese and potassium. These fertility-supporting seeds help provide energy, fight inflammation, reduce sugar cravings, and regulate blood sugar levels, also, potentially benefitting those with PCOS.
L-Carnitine Support Smoothie
Ingredients:
Handful of baby spinach (raw)
1 medium avocado
120g Greek yogurt
140ml almond milk (or any milk of your choice – full fat milk contains l’ carnitine)
1 tablespoon chia seeds
120g mixed berries (e.g., blueberries, strawberries, raspberries)
1 teaspoon honey (optional, for sweetness)
Instructions:
Place all the ingredients in a blender. Blend on high until the mixture is smooth and creamy. Taste and adjust sweetness with honey if desired. Pour into a glass and enjoy!
