Tried to cut to main points but a lot of info! Here ya go:
Cd 1-7
nourishing foods, diet rich in iron and vitamin C-nutrients that help to absorb the iron that you lose with your period. Vitamin-B-rich foods will help you to regain some energy.
whole grains, lamb, beef, poultry, shellfish, eggs, and dairy products, leafy green vegetables, yeast extract and nutritional yeast flakes, pumpkin seeds.citrus fruits,berries.
Pre OV
During the lead up to OV- stock up on your B-vitamins, which are important for hormonal balance and healthy cell division. Keep eating the vitamin-C-rich foods as before as this vitamin is thought to increase the amount of water in your cervical mucus, making it more plentiful.
Warming Foods rich in capsicum, isoflavones and L-arginine (so- spicy foods, tofu and watermelon) are key for circulation at this stage in cycle.
Immune system needs to be in top condition to support implantation so
For this reason, stock up on vitamin D – the workhorse of your immunity.
Exposing your skin to sunlight is the best way to get your body to manufacture this vitamin, but it is also present in salmon and sardines, and in shiitake mushrooms (if you’re vegetarian).
The natural compound myo-inositol may help improve the follicular environment and egg quality pre OV and to help balance blood sugar so go for Foods rich in inositol including beans, brown rice, lentils, cantaloupe melon, citrus fruit, nuts and seeds.
Post OV
The corpus luteum contains a high level of betacarotene, which is the orange–yellow pigment found mainly in foods such as carrots and butternut squash. Include plenty of betacarotene-rich foods in your diet, including butternut squash, carrots, collards, kale, spinach, potato and mustard greens.