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We tend to overcomplicate what it takes to nourish ourselves - what it comes down to is simple: eat REAL food and plenty of it! There are so many supplements on the market, and while they can be a useful tool in helping to manage nutritional gaps (due to our diminished soil quality), they should never be our focus. Sometimes supplements seem like a quick and easy fix to get us to where we want to be in today’s busy world - just pop a pill on the way out the door or add a scoop of protein to your water bottle to drink on your way to work. Unfortunately the body isn’t able to utilize these forms of nutrients in the same way that our body is able to absorb and assimilate grown out of the ground, off the bone, real food. There are many things we still don’t understand about the synergistic effects of consuming foods the way that they are nature-packaged and meant to be consumed, however we do know that foods found in nature have proportions of nutrients, vitamins, and minerals that are ideal for our bodies to recognize and utilize. When I say utilize, I mean use in a productive way to replenish nutrient stores, incorporate into cells, use as the building blocks for bodily structures, and facilitate necessary reactions, rather than simply circulate in the body and then eliminate.
During all stages of life, but especially when thinking about preparing for conception, it is important to incorporate the most nutrient dense foods out there. So what are they? I always recommend focusing on animal-based products because less is needed to reach those nutrient goals AND because unlike many vegetables, animal products don't contain anti-nutrients, which are designed to protect the plant, but prevent human bodies from being able to properly break down and utilize the nutrients. The animal products that are highest in nutritional density are: beef liver, caviar, egg yolks, bone broth, and raw dairy (if there are no signs of inflammation with consumption). These products should be consumed LIBERALLY in addition to fruits, vegetables (including starchy vegetables), and nuts and seeds (if there are no signs of GI distress with consumption). The animal-based products listed above are a DENSE source of nutrients such as vitamin B12, vitamin A (a serving of beef liver has 3,460% of the RDI), folate (important for preventing neural tube defects), copper, iron (necessary for a drastic increase in blood volume during pregnancy), and choline (egg yolks are especially high in choline and should be consumed daily to prepare for the baby’s neurological development). Bone broth is rich in glycine, which supports building connective tissue, as well as the development of expanding skin, the uterus, and placenta, while caviar is an amazing source of omega-3 fatty acids (necessary for brain development), zinc, magnesium, and calcium, which all support bone growth.
Some people are skeptical about adding in these less popular items, but there are some easy and delicious ways to do it, which I will share with you!
Liver: The liver processes toxins, so it’s important to purchase liver from a good quality source. Look for both organic and grass-fed. To prepare our beef liver, I blend it up in the Nutribullet then pour it into a silicone ice tray and store it in the freezer. Each time I cook ground beef for pasta or tacos, I add two “liver cubes” as I call them. My ratio is about 2:1 of ground beef to liver. Adding acid, such as tomato pasta sauce, reduces the liver flavor - so much so that I can’t notice a difference in the flavor. If liver is something that you can’t see yourself incorporating into 1-2 meals a week (that’s all you need with the high amounts of vitamins present), it is also possible to purchase liver or organ capsules. Two great options are Paleo Valley Organ Complex and Ancestral Supplements Grass Fed Beef Liver.
Caviar: Some people enjoy caviar on its own and others don’t. I fall into the second category. If you’re like me and looking to disguise its flavor, the best way I’ve found to do that is by adding it to smoothies. A little goes a long way - about half a teaspoon is all you need. I boost our families smoothies with this at least a couple times a week and nobody even notices it’s in there! It can also be added to flavorful sauces - sometimes I will add it to our pasta sauce.
Egg yolk: The yolk is especially nutrient dense. While some people are sensitive to the whites, the yolks are better tolerated. We don’t want to increase inflammation in the body (especially when trying to promote conception), so it’s best to avoid the whites if a possible sensitivity exists. The yolks are full of healthy cholesterol, which is crucial for cholesterol-based sex hormones to thrive. Some ways to consume just the yolk: hard boil and peel off the whites before consuming, or separate and scramble just the yolks with some raw cheddar cheese.
Bone broth: This broth is made by steeping bones with herbs, spices, and sea salt. It is incredibly healing to the gut and packs a powerful nutritional punch! Glycine, an amino acid used by the body for cellular growth and health as well as for the creation of glutathione, is in abundance - helping to protect cells from cellular damage. One place that glycine can be found is within collagen, the main component of connective tissue. Collagen also contains glutamine, another important amino acid necessary for the building and repairing of the digestive tract. Healthy gut maintenance reduces permeability and prevents larger proteins from passing into the blood and creating an inflammatory response - especially important during times of conception planning. We cook our rice in bone broth, it can be added to soups, or sipped. A high quality collagen protein powder like Primal Kitchen can be added to smoothies, coffee, soups, or any other liquid! You can use the promo code PRIMALMAMA for 10% off of any Primal Kitchen products.
Raw dairy: The pasteurization process, designed to reduce potentially harmful bacteria in milk, also denatures the lactase enzymes (which help to break down lactose), kills beneficial bacteria (probiotics), and reduces the amount of naturally-occurring vitamins. While some people are skeptical of the safety of raw dairy, it is actually highly monitored - just make sure to purchase from a reputable supplier. Because of the presence of the lactase enzyme, many people tolerate raw milk much better than they do other dairy if an intolerance is present. While I do recommend raw dairy over conventional dairy, dairy can be inflammatory and if it is not well tolerated, it should not be consumed. Our favorite local brand is Dungeness Valley Creamery - the creamiest, most delicious milk, which makes the frothiest lattes.
Incorporating these foods on a daily and weekly basis allows the body to feel nourished, safe, and secure. In order for the body to feel ready to reproduce, all of these factors must be addressed and met. If this feels like a big overhaul to your current diet, start by adding in just one new item each week. Work your way up to incorporating all of these items over a 5 week period. Keep it simple, eat real food, and plenty of it - enjoy!
Resources:
https://health.clevelandclinic.org/caviar-benefits/
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