There so many myths surrounding fats out there, especially when it comes to fertility.

We have been led to believe that fats are down right evil for decades now. But thankfully the truth is starting to come out now and more and more people are realising the obvious.

Fats are necessary for our survival as species and super important for a healthy fertility for both men and women.

More specifically, saturated fats are essential for optimal day to day functioning.

Let me explain.


Saturated fats from animal (grass-fed,free range) or vegetable sources (coconut) provide the building blocks for our cell membranes, are necessary for normal production of sex hormones (oestrogen, progesterone, testosterone) and have many more functions including:

  • modulate genetic regulation
  • carry fat-soluble Vitamins A, D, E, K; essential for fertility
  • have antimicrobial and antiviral properties
  • help to actually lower cholesterol
  • slow down absorption of food, which keeps you satiated for longer
  • provide highly concentrated source of energy

Most of us include plenty of polyunsaturated fats (from plants, nuts and seeds) in our diets and know we should include plenty of Omega 3 fats (from cold water oily fish, nuts and seeds).

But don't be afraid to introduce more saturated fats into your diet as well if you're trying to conceive.

I remember eating thick layer of duck or goose fat with fresh organic onions on a home-made sourdough as a child at my granma's, potatoes roasted in duck fat and plenty of home made butter pretty much on everything. Those were some very happy days!

Since I've re-introduced more saturated fat from healthy animals into my diet plus some coconut oil I have noticed a dramatic improvement in my mood, energy levels and general wellbeing. Not to mention much better tasting food on my table!

If you are ready to add more saturated fat back into your diet, start slowly as your digestion may not be used to it.
I made that mistake initially and ended up with severe bowel cramps. Not fun.

Here is a list of foods rich in saturated fat essential for optimal fertility for both men and women.

Animal & vegetable fats: ideal for hot use (cooking) from pasture-raised/grass-fed & organic sources 

  • cultured or pastured butter (up to 4 tablespoons daily, if not dairy intolerant)
  • ghee
  • lard
  • tallow
  • chicken fat
  • lamb fat
  • duck fat
  • eggs (2 to 3 daily, especially yolks)
  • meat (including organ meats such as liver-once or twice a week) 
  • cold pressed, extra virgin coconut oil

And just in case you haven't heard yet here is a list of fats that are dangerous for our health and should not be consumed at all, especially if you are trying to conceive.

  • Margarine/butter like spreads
  • Canola oil (also known as rapeseed oil)
  • Corn oil
  • Vegetable oil
  • Soybean oil
  • Grapeseed oil
  • Sunflower oil
  • Safflower oil
  • Rice bran oil
  • Shortening made from one or more of the above-listed oils

Hydrogenated or partially hydrogenated above mentioned oils, as well as man-made trans-fats are not healthy! These oils are highly processed and oxidise easily by exposure to light, air, or heat. 

I highly recommend the book by Sally Fallon Morrel "Nourishing Fats" for some real nutritional advice about fats.

All my love,

Erika xx