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A fertility smoothie is a great way to get the nutrients and minerals you need to assist in becoming pregnant and maintaining a healthy pregnancy.
You should eat a well-rounded, and healthy diet when trying to become pregnant. Drinking a fertility smoothie regularly can play a massive role in maintaining this diet. Smoothies also have minimal prep time, which helps make eating healthy quicker and easier.
Keep reading to learn more about some of the best ways to make a delicious fertility smoothie!
Disclaimer: This post is for informational purposes only and does not offer medical advice.Jump Straight to the Recipe
How Diets Can Affect Fertility
What you eat directly affects your body. This is especially true if you’re trying to intake all the necessary vitamins and minerals that assist in fertility.
An excellent way to create a balanced fertility diet is to choose healthy foods that make a great addition to any diet. Good food choices lay the building blocks for the best fertility smoothie you can get.
Regularly consuming key ingredients that are natural fertility boosters can help promote hormone production and create a fertile environment. Smoothies are an easy way to include these fertility boosters and help with your blood sugar and energy levels.
This helpful guide shows how to use healthy foods to make a fertility smoothie. And before making any significant changes to your diet, talk with a medical professional first.
Basic Fertility Smoothie Recipes
Below is a basic recipe for a delicious fertility smoothie. You can make all kinds of variations using the tips below, depending on your tastes and needs.
This fertility smoothie recipe is a basic guide, so customize the ingredients until you find your perfect blend!
Once you find what works and tastes best for you, try mixing things up for variety. You won’t want to have the same drink every day, so find your favorite blends and vary them so you don’t get bored.
How to Make a Fertility Smoothie
- 1 cup steamed spinach or kale – Steam the greens for 2-3 minutes
- 2 cups fresh berries – If using frozen, allow them to thaw first
- 2 scoops protein powder (ie collagen peptides)
- 1 teaspoon nut oil (Walnut or flaxseed oil are great for getting Omega-3)
- 1 teaspoon spirulina
- 1 cup unsweeted coconut milk or almond milk
- 2 tablespoons seeds (i.e. flax, pumpkin, sesame, chia, or hemp)
- Begin by steaming your greens for 2-3 minutes, then remove them from the heat. You want them to be limp, but not soggy or overcooked.
- Add the greens and the rest of the ingredients to a blender.
- Blend at medium – high speed for 30 seconds or until smooth. If you need more liquid, add some more milk or water until reaching your desired consistency.
- Taste and modify as needed.
- If you want more sweetness, add some apple or zucchini and re-blend.
What Else Can I Put in My Fertility Smoothie?
Feel free to vary the ingredients you use in your smoothies. Experiment with different flavors and textures, then write down the recipe for future use.
The basic formula is: a liquid, leafy green vegetables, a healthy oil, and some protein. The strength of your fertility smoothie will depend on your choices of these basic ingredients.
Choosing Your Liquids
There are many different liquid options for your fertility smoothie. For example, unsweetened coconut water or plain filtered water are great choices and are sugar-free.
Fruit juices are also good liquid choices, though fruits like mangoes, grapes, pears, and bananas all have fairly high sugar counts.
So instead of using those fruits, try using berries, papaya, or cantaloupe. They still give you some sweetness but at a much lower sugar count.
Full-fat dairy products are linked to increased fertility and are a great natural source of protein. However, some women find dairy an inflammatory food that can negatively impact fertility.
If you find dairy to be inflammatory to your system, then do some research or talk to your doctor to see if any of the non-dairy alternatives (ie oat or almond milk) could work better for you.
Use Leafy Green Vegetables In Your Fertility Smoothie
Hearty, leafy greens especially help increase your fertility and are great for your body. They are also a good source of folic acid, which can help prevent pregnancy complications.
Some excellent leafy greens for healthy fertility smoothies include:
- Collard Greens
- Dandelion greens
- Swiss chard
- Beet greens
All greens contain essential minerals, antioxidants, and vitamins that help the body produce healthy eggs and sustain a complete pregnancy.
Greens also make your body more alkaline, which is excellent for promoting fertility and creating a sperm-friendly environment.
One serving of greens = 1 cup of cooked dark green leafy vegetables or 2 cups raw.
Therefore, you’ll want to aim for 2-3 servings of greens per day to support your healthy fertility. And consider adding 1-2 cups of spring greens or lettuce with green beans, edamame, celery, and snap peas as a side/salad.
Each vegetable has different benefits, so avoid eating the same vegetables daily. Change up your greens to optimize your nutrients and minerals, to keep your smoothies more enjoyable!
Fresh Greens Over Frozen Greens
According to Chinese Medicine, cold foods can turn the uterus “cold” and makes it an undesirable environment for egg development.
Therefore, if you’re trying to “warm” the uterus and support the fertility process, then avoid using frozen ingredients. Instead, incorporate lots of fresh greens and fruits stored at room temperature into your smoothies.
Why You Should Steam Your Green Vegetables
Many experts recommend avoiding raw veggies when trying to improve the fertile conditions in your body.
Warm foods promote a healthy menstrual cycle which Chinese Medicine believes encourages fertile energy. This energy promotes egg development and improves reproductive health.
Some fresh greens are tougher to digest, which takes a lot of energy from the body. Consequently, you’ll want to cook or steam those veggies first so your body can focus on other important functions, such as egg development.
Likewise, steaming and cooking down the vegetable fibers also helps the body better absorb certain nutrients, such as Vitamin B and Vitamin C.
Keep Sugars Low
One of the most popular ingredients to use in smoothies is fresh fruit. Fruits add great texture and sweetness to your green smoothies. However, too much sugar can spike your insulin levels, which is bad for egg maturation.
Too much sugar can impact both your egg health and your ovulation cycles. Be sure to research how much sugar is in the fruits that you are regularly using.
Fruits high in sugar include: mangoes, grapes, cherries, bananas, and figs.
Fruits low in sugar are: berries, cantaloupe, papaya, and goji berries.
Likewise, you should avoid or lessen your use of natural sweeteners, including honey and agave.
If you are under 35 and don’t have any egg quality concerns, then you are at a lesser risk of having sugar-related issues. But, if you’ve been trying to conceive for more than a year or two or have Polycystic Ovarian Syndrome (PCOS) symptoms, then focus on cutting back your sugar intake.
Why You Need to Add Protein
To help boost fertility, aim for about 100 grams of protein a day. Proteins are crucial to healthy fertility, as they are made up of amino acids. These amino acids help the body handle reproductive issues better and maintain an ideal internal environment.
There are two main options for adding protein to your smoothie: protein powder or whole foods.
If you choose to use a protein powder, you may want to avoid soy and pea protein. For some women, soy is estrogenic, and links have been found about using concentrated pea protein and fertility issues.
Also, whey protein is derived from dairy products, which can be an inflammatory food. Whey protein may also have some negative side effects on male fertility, including a lower sperm count.
Some protein powders are contaminated with heavy metals, therefore avoid any powders that come in cans. The Clean Label Project published a list of best and worst protein powders which you can check out here.
Collagen peptides can be a good protein powder option for many women. Collagen helps with gut health, skin elasticity, joint health, bone health, muscle tissue, and more.
As always, do your research or discuss this matter with your doctor.
Whole Foods and Healthy Fats
Whole foods can also increase your smoothie’s protein levels without compromising fertility. For example, try using:
- Nuts or nut butter
- Seeds or seed butter
Healthy fats are important, especially if you are on a rigorous fertility diet. Omega-3 fatty acids reduce inflammation in the body, help improve cervical mucus, and boost blood flow to your reproductive organs.
You can add Omega-3 fats to your smoothie with fish oil, walnuts, chia seeds, flax seeds, and flaxseed oil.
You can also get Omega-6 and Omega-9 fats from hemp seeds, pumpkin seeds, peanuts, almonds, and avocados.
Nuts and seeds also make great toppers for both smoothies and smoothie bowls. See what you like and remember to change it up now and then!
If you want to learn more about using flax seeds and chia seeds in smoothies, then read this!
more fun superfoods that are great for a fertility-friendly diet:
Maca, or maca root, is good for both female and male fertility. This South American ingredient has been used for fertility and energy for centuries. Maca contains significant amounts of iron, protein, fiber, amino acids, and important minerals.
For example, Maca supports your endocrine system, improve sperm count and health, balance hormones, and regulate cycles. For men, it can even boost libido, which is good for making babies!
Even though we’ve already talked about these, here’s a reminder that leafy greens are a wonderful superfood for your smoothies! You can also use powdered leafy greens instead of fresh. This can save on lots of cleaning and prep time.
Powders might be one of the easiest ways to get greens into your diet. They’re typically heated at low temperatures to preserve the nutrients, so they also work great for the “cooked foods” approach.
Just make sure to read the ingredients on the packaging first to make sure they don’t include chemicals.
Beans are an amazing superfood filled with plant-based protein and iron, which are both great for fertility and libido. Black beans are especially good for fertility and healthy ovulation, plus they blend seamlessly into your smoothies. This legume has a very mild flavor that gets completely masked by any fruits or cocoa powder you add.
Beans also provide folic acid and fiber, which help with hormone balance and fertilization. Give them a try in your next smoothie– you might be surprised by the results!
Bee Pollen and Royal Jelly
Bee pollen is high in vitamins and can help improve estrogen levels, ovarian function, egg health, and hormone balance. This superfood ingredient can sometimes be overly sweet, so try to find options with lower sugar levels. Both bee pollen and royal jelly contain fatty acids, vitamins, amino acids, and other nutrients that are great for pregnancy.
Spirulina is a kind of algae that’s great for fertility and healthy pregnancies. It’s most commonly consumed as a powder, which is what I recommend for smoothie additions. This powder is rich in protein, nutrients, and minerals that are good for egg health, the endocrine system, and immunity. The flavor is generally mild, so a scoop or two will blend perfectly into your smoothies to provide everything you need.
NOTE: Stop using a superfood if your body doesn’t like it! These foods are strong, and they are not for everyone. For example, some bodies cannot handle Maca powder or Royal Jelly because they can cause stomach aches.
If you find you have an upset stomach, gas, headaches, or stomach aches after consuming a smoothie with a new superfood, then don’t use it in your next smoothie and see what happens.
Listen to your body and see how it reacts – it may take a few tries, but in time you’ll find the perfect fertility blend that’s right for you!
most importantly, find what works for you!
As you can see, there are so many ways to blend a healthy fertility smoothie! Healthy smoothie flavors sometimes take time to get used to. You can try swapping or reducing stronger flavors to help meet your taste expectations. If you must add in an extra fruit or some honey to improve the flavor, don’t beat yourself up about it. This is not meant to be a tortuous experience!
See what’s best for you and your body, and go from there. The key is to find your favorite combinations and experiment with what makes you feel best. Remember to take care of yourself and listen to your body. And if you are ever in doubt, talk to your doctor.
Best of luck, mamas! 🥰