| compartir | april • may • june 2010
Fertility and nutrition | Dra. Perla Luzondo
Chicken livers with green asparagus
Edmon Amill
Ingredients to serve 4 • 12 chicken livers • 2 packs of green asparagus • Extra-virgin olive oil, salt and pepper • Flour or breadcrumbs (optional)
Nutritional requirements are set at certain levels necessary to maintain good health and prevent diseases which could occur if these levels are either not reached or are exceeded. Male and female fertility can be assisted by dietary measures which can have an effect on the quality of the egg and sperm, and by helping the development of the embryo and foetus. The guidelines issued by the Spanish Agency for Dietary Safety (the AESA) can prove extremely helpful in avoiding toxicity and infection. During the 3, or even better 6 months prior to conception, the couple, particularly the man, should avoid tobacco, alcohol and caffeine and take 1g of vitamen C, vitamen E and zinc supplements. During pregnancy folic acid, a water-soluble B complex vitamen, helps the foetus to develop and prevents spina bifida in the baby. A lack of folic acid is associated with repeat miscarriages. It is light-sensitive and is easily destroyed in the cooking and preparation of foods. Characteristics of folic acid: • Essential for cell division. • Essential for sugar absorption. • Essential for the absorption of the amino acids glycine and methionine. • Needed for the production of nucleic acids. • Needed for the formation of red blood cells.
Fry the livers in a spoonful of oil until golden brown, using a non-stick frying pan. Meanwhile, in a separate frying or griddle pan, cook the asparagus for about 7 minutes; it should still be crunchy. Serve straight away, seasoned with salt and pepper and dressed with extra virgin olive oil, together with the chicken livers.
Foods containing folic acid include: • Green, leafy vegetables, spinach, fresh asparagus, watercress and broccoli. • Carrots, avocados, green beans. • Chicken liver, cow’s liver, egg yolks. • Apricots, melons and oranges. • Wholegrain cereals. • Dried broad beans and haricot beans. • Brewers’ yeast contains a high concentration. AESA’s advice to avoid infections caused by animals and food: • Listeria: this may be present in the rind of cheeses of the Brie or Camembert type, blue cheeses, unpackaged pâtés and raw poultry. • Toxoplasmosis: connected with cat excrement. Vegetables should be thoroughly washed. • Salmonella: caused by raw eggs, uncooked or rare meat. Avoid unpasteurised milk or yoghurt. • Take care with machine ice creams. • Wash your hands after touching domestic animals, such as cats or sheep. As for fish and levels of mercury, it is recommended that pregnant women should avoid larger fish, such as swordfish, tuna and shark. On this page is a simple, inexpensive recipe which I recommend since it is rich in folic acid and iron.