Why avocados are (still) a fertility superfood

What’s the avocado fertility connection?

When looking on social, you won’t have to scroll for long before an avocado pops up. Crushed on toast, its husk filled with an insta-friendly latte, blended into a smoothie, turned into a knitted teddy, embroidered on a cushion – we’re obsessed.

Here at The Ribbon Box, we’re all about separating the truth from the hype, especially when it comes to food trends and wellbeing. Most of us know that this creamy green fruit is packed with health benefits, but is it actually a ‘fertility food’?

Well, you can believe the hype, as it turns out that avocados may be uniquely beneficial for women’s health in general, and when TTC, during pregnancy and after giving birth. So grab the guac and let’s get into it!

Avocados for fertility – what makes them special?

Packed with vitamins and healthy fats, avocados are a staple in the diet of any ‘clean eating’ millennial, but the fertility community are also singing their praises. On closer inspection, the Californian fruit contains nutrients that can specifically support reproductive functions and help prepare the body for pregnancy.

If you’re part of our TTC squad, or you’re expecting a baby, here’s what science, and the awesome avocado supplement creators Deavocado – creators of the world’s number one fermented avocado formula – can tell us about the power of avocados for fertility.

Folate

You’ll often hear about folic acid and folate in relation to fertility health. These terms are used interchangeably, but they’re actually different: folate is the name for Vitamin B9 when it appears naturally in food; folic acid is the synthetic version that is a staple supplement taken by intended mothers.

Folic acid is a common advisory for women who are trying to get pregnant, as well as during the first 12 weeks of pregnancy. Studies show that good levels of folic acid help to prevent the baby developing defects in the brain and spinal cord.

Avocados are naturally rich in folate, containing about 22% of your daily recommended folate in 100g of the fruit (approximately half an avocado). Used alongside a folic acid supplement, avocados are a great addition to your fertility diet.

Potassium

Potassium is an essential mineral that plays an important role in the body at all times, but especially during pregnancy. A potassium deficiency can be problematic, and studies suggest that there may be a link between imbalanced potassium levels and preeclampsia.

Avocados are a rich natural source of potassium, with one fruit containing three times as much as a single banana. Other great sources include beans, lentils, leafy green veg, squash and dried fruits like apricots and raisins.

Mono-unsaturated fatty acids (MUFAs)

MUFAs are healthy fats that’s essential for health, both when trying to conceive and for prenatal development. When eating for pregnancy, it’s best to keep saturated fats to a minimum and tip the balance towards unsaturated.

Other foods high in unsaturated fat include olive oil, sunflower seeds, pine nuts, salmon and mackerel.

Fibre

Keeping those fibre levels up means good digestion, and that all-important gut love becomes even more relevant when you’re trying for or carrying a baby.

Constipation is a common complaint among mums-to-be. Progesteron flooding your body means your muscles are more relaxed, so it’s normal for digestion to be affected. Even if your diet was always high fibre, now’s the time to ramp things up and keep things moving.

You should eat different fibre sources (besides avocados) – good sources include prunes, leafy greens, wholegrains and beans.