Avocado

Nutrient Breakdown of Avocado

Avocados are packed with healthy fats, fiber, and a variety of vitamins and minerals.

1 Medium Avocado:

  • Calories: 234

  • Total Fat: 21 g

  • Carbohydrates: 12 g

  • Fiber: 9.2 g

  • Protein: 3 g

  • Folate: 90 mcg

  • Vitamin K: 28 mcg

  • Vitamin E: 2.7 mg

  • Potassium: 708 mg

Best Form: Organic avocados are best to avoid pesticide residues.

How to Incorporate: Add avocado to salads, smoothies, toast, or eat it plain. They can also be used in guacamole and spreads.

How They Help Fertility & The Menstrual Cycle

Folate (Vitamin B9)

Folate is needed for DNA synthesis and cell division, making it essential for reproductive health and preventing neural tube defects during early pregnancy. Adequate folate levels can improve egg quality and support the early stages of fetal development.

Vitamin E

Vitamin E is an antioxidant that protects cells from oxidative damage and supports immune function.It helps improve cervical mucus quality, which can enhance sperm mobility and increase the chances of fertilization.

Healthy Fats

Avocados are rich in monounsaturated fats, which are heart-healthy fats that help reduce inflammation. Healthy fats are essential for hormone production and regulation, which can stabilize menstrual cycles and improve overall reproductive health.

Vitamin K

Vitamin K is important for blood clotting and bone health. It supports proper blood flow during menstruation and helps prevent excessive bleeding.

Potassium

Potassium helps regulate fluid balance, nerve signals, and muscle contractions. Adequate potassium levels can help reduce menstrual cramps and bloating.

Fiber

Fiber aids in digestion and helps maintain stable blood sugar levels. A diet high in fiber can help manage weight and reduce symptoms of PMS (premenstrual syndrome).

Vitamin C

Vitamin C is an antioxidant that supports immune function and enhances the absorption of iron from plant-based foods. It helps in the maintenance of healthy blood vessels, which can reduce heavy menstrual bleeding and improve overall menstrual health.

Magnesium

Magnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function. It can help alleviate menstrual cramps, reduce PMS symptoms, and improve mood. Magnesium helps balance estrogen and progesterone. It also controls follicle-stimulating hormone (FSH), which stimulates the ovaries. Low magnesium levels can lead to low progesterone levels, which can increase the risk of miscarriage.

B Vitamins (B5, B6)

B vitamins are essential for energy production, hormone regulation, and the maintenance of healthy skin and hair. Vitamin B6, in particular, can help reduce PMS symptoms and regulate menstrual cycles by balancing hormone levels.