32 Best Foods That May Boost Your Fertility

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If you are planning a pregnancy but have trouble conceiving, you might want to know about certain fertility-improving procedures. And you might be surprised to learn that there are some foods that increase fertility in both men and women.

So, if you live a healthy lifestyle and have a good sex life, it’s time to add fertility-supporting food to your diet so you can get the good news sooner. This post includes a list of fertility foods that can help you conceive faster. We also tell you more about the fertility diet and how certain nutrients boost conception. Read on.

What Is A Fertility Diet?

A fertility diet comprises foods that support your reproductive system by regulating ovarian function and improving your chances of conception.

These fertility foods contain the nutrients that are necessary for hormonal balance, and sperm and egg health. A fertility diet plays an important role in providing a healthy start to your future child.

Before you know about the foods to eat for fertility, let’s see the nutrients that are essential for a robust reproductive system.

Fertility-boosting Nutrients

Here is how various nutrients play their part in helping you conceive (1):

• Beta-carotene, a phytonutrientⁱChemical compounds produced by plants that are necessary for their healthy growth. , regulates the hormones and improves fertility levels in men (2).

• B vitamins support your ovaries during ovulation and also help avoid miscarriages. Folic acid is necessary to avoid neural birth defectsⁱBirth defects of the brain, spine, or spinal cord that develop early during pregnancy. in babies.

• Vitamin C aids in progesterone absorption and helps women with luteal phaseⁱSecond phase of the menstrual cycle occurring between ovulation and the period. defects.

• Vitamin D helps in improving fertility in both the partners. It plays an important part in treating fertility impairments like uterine fibroidⁱNon-cancerous growth in the uterus during childbearing years. and PCOS, and improves semen parameters such as semen quality in men (3).

• Vitamin E boosts egg and sperm health.

• Iron decreases the chances of ovulatory infertility (4).

• Omega 3 fatty acids help improve sperm count and mobility as well as increase blood flow in the uterus (5, 6).

• AntioxidantsⁱMan-made or natural substances that may prevent or slow down cell damage caused due to harmful molecules called free radicals. prevent as well as treat infertility.

• Zinc and selenium (7) improve sperm quality.

• High-fat dairy foods could decrease the risk of anovulatory infertilityⁱInfertility due to the failure to release ovum from the ovary during the menstrual cycle.  (8).

All the nutrients are present in fertility foods that include vegetables, fruits, nuts, cereals and dairy products. Let’s know more about them in the next section.

Research finds

A small study indicates that excess intake of soy products may decrease sperm concentration and adversely affect fertility (22).

List Of Fertility Foods

Here are some foods you might want to add to your diet:

I. Vegetables: Vegetables are a rich source of folic acid and vitamin C.

1. Green leafy vegetables:

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• Spinach, Swiss chard, kale and other dark green leaves are a rich source of folic acid

• Help in improving ovulation, producing good quality sperms and reducing the chances of miscarriage or genetic abnormalities

2. Broccoli:

• Is a rich source of vitamin C and folate, which are essential for the ovulation process

3. Brussels sprout:

• High in folic acid

• Helps maintain the uterine lining and enhance the chances of sperm survival

4. Cabbage:

• Perfect food for women who have fertility issues

• A good source of Di-indole methane, which helps prevent endometriosisⁱA health condition characterized by the growth of endometrial-like tissue outside the uterus. and fibroids

5. Potatoes:

• Baked potatoes are an excellent inclusion in your fertility diet

• High in vitamin C and effective in treating luteal phase defects (9)

6. Tomatoes:

• A rich source of lycopene (10)

• Lycopene helps in improving the sperm count and increasing its swimming speed (10)

7. Carrots:

Image: IStock

• A great source of beta-carotene

8. Yam:

• Contains phytoestrogensⁱPlant-based organic substances that may mimic estrogen in the body. , which stimulate egg-release from the ovaries and help treat luteal phase defects in women.

II. Fruits:Fruits are the best source of antioxidants, which are necessary for fertility.

Here is the list of fruits you may consume for improving fertility.

9. Pomegranate:

• A good source of vitamin C (11)

• Helps increase the libido

10. Avocado:

• High in folate, vitamin E, fiber, minerals, and essential fats

• Vitamin E helps in maintaining the uterine lining

11. Banana:

• A rich source of vitamin B6 and potassium

• Aids in improving fertility by regulating the hormones and improving egg and sperm quality

12. Berries:

• Such as raspberries and blueberries are rich in folate and vitamin C

• Boost both male and female fertility

III. Non-vegetarian foods:

These foods include meat, fish, and egg, which are a rich source of omega-3 fatty acids.

13. Eggs:

• High in omega-3 fatty acids, folic acid, choline and vitamin D

14. Shellfish:

Image: Shutterstock

• This seafood is packed with vitamin B12

• Helps in strengthening the endometrium liningⁱInnermost layer of the uterus. in women, and increase the sperm count in men

15. Oyster:

• It is also a good source of vitamin B12.

16. Salmon:

• Rich in omega 3 fatty acids

17. Lean meat (chicken/beef):

• A good source of iron, and essential fatty acids.

IV. Dairy products:

Rich in calcium, good fats, and vitamin D, the dairy products are an essential food for improving fertility in couples who want to conceive faster. Here is the list of dairy products and their importance in improving fertility.

18. Whole milk:

• High in calcium and good fats.

Point to consider

Studies show that high-fat dairy products are more helpful in enhancing fertility in women than low-fat dairy products (23).

19. Greek yogurt:

• An excellent source of calcium, probiotics, and vitamin D.

V. Herbs and Spices:

They maintain estrogen balance, thus supporting your fertility.

20. Maca:

• A good source of amino acids and glycosides, which help increase libido in both the partners.

21. Turmeric:

• Rich in antioxidants

• Helps treat menstrual related issues

22. Garlic:

• Is a fertility-boosting spice rich in antioxidants (12)
• It helps increase spermatogenesis.
• Diallyl disulfide present in garlic helps protect the sexual organs by reducing harmful substances, strengthening a protective barrier, and improving blood flow to the testicles.

VI. Oils and Oilseeds:

Apart from the vegetables, fruits, and meat the seeds and their oils also play a vital role in improving the chances of conception. Here a few to list:

23. Olive oil:

• Contains monounsaturated fats, which help in reducing inflammation inside the body and increase insulin sensitivity in a woman’s body

• Improves fertility in couples who have undergone IVF treatmentsⁱAn assisted reproductive technique where eggs and sperm are processed to form an embryo outside of the body, usually in a lab.

24. Pumpkin seeds:

Image: IStock

• A rich source of zinc (13) content that aids in maintaining a healthy reproductive system

• Zinc helps in increasing testosterone and semen level and promotes blood flow to the reproductive organs

• Also helps in producing mature eggs

25. Flax seeds:

• Rich in omega 3 fatty acids and lignins.

• Lignin plays an essential role in reducing the fibroid size and boosts fertility.

26. Sunflower seeds:

• A rich source of zinc.

VII. Dry fruits:

You may add the below dry fruits to improve your fertility.

27. Almond:

• Rich in vitamin E and omega 3 fatty acids

28. Walnut:

• High in omega 3 fatty acids, magnesium, and fiber

• It helps improve sperm motility and vitality

VIII. Other foods:

29. Quinoa:

• A gluten-free whole grain rich in fiber, folate, protein, and zinc

30. Lentils and beans:

• Rich in plant-based proteins, fiber and vitamin B

31. Whole grains:

• Includes brown rice, millet, barley, etc.

• A rich source of fiber and regulates blood sugar level, thereby maintaining the folic acid level to boost fertility.

32. Cod-liver oil:

• A rich source of omega 3 fatty acid and vitamin D.

Apart from the foods mentioned, incorporating certain ingredients like ashwagandha, maca root, and vitex (chasteberry) in your diet may also enhance specific aspects of fertility. While some foods improve your fertility, some others have a negative effect on it. Therefore, you need to avoid such foods.

Foods To Avoid For Conception

If you are planning a pregnancy, then make sure not to eat foods that reduce the chances of conception. Here is the list of such foods (14) (15) (16) (17):

• Foods with high pesticide residue, such as strawberries, spinach, peppers, or grapes, reduce your chances of getting pregnant (18).

• Seafood, such as swordfish, king mackerel, shark, and tilefish, which are high in mercury content. High mercury content can lead to infertility and miscarriages.

• Foods high in trans fats like baked foods, fried and processed foods, which can affect ovulatory infertility.

Image: Shutterstock

• High intake of carbohydrates can also lead to ovulatory infertility. Similarly, very low intake of carbs can also contribute to infertility by affecting the insulin and testosterone level. Also, foods with less refined carb like sugary foods and processed grains can increase the blood sugar level causing ovulatory infertility.

• High intake of caffeine can lead to miscarriages and also increase the risk of infertility.

• Drinking and smoking can also have a negative impact on fertility.

• Soy products contain phytoestrogens that can lead to infertility.

Fab and Ell, parents of twins, reflect on their journey to conceive after dealing with fertility issues. Ell elaborates, “He (Fab) pretty much stopped drinking alcohol entirely. I don’t drink either, so we both cut down our alcohol intake. We also don’t smoke because that can have a huge impact on fertility, especially for males.” The couple also reduced their caffeine intake to improve their chances of conceiving (i).

Quick fact

Consuming more than 500mg of caffeine daily may adversely affect fertility (24).

Infographic: Healthy And Delicious Variety Of Fertility Foods

Healthful changes in diet and lifestyle play a significant role in boosting your reproductive health. So, if you have been trying to conceive, our infographic can guide you to foods that are not just nutrient-rich but could also help improve your fertility levels.

Illustration: Momjunction Design Team

Illustration: Best Foods That May Boost Your Fertility

Image: Dall·E/MomJunction Design Team

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Rebekkah TraptowDoula

Rebekkah Traptow is a full spectrum Doula, specializing in pregnancy, birth, and postpartum care, with four years of experience. She manages the doula service Love First Maternal Support! True to her service’s name, she approaches her patients with love irrespective of their age, nationality, beliefs or background.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

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Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences.

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