Top 6 Foods to Increase Fertility

1. Full-Fat Dairy

Pastured dairy is a great choice for fertility and pregnancy for those who can tolerate it. Dairy is rich in saturated fat, which is especially beneficial for fertility. It's also a good source of the fat-soluble vitamins, including vitamins A, E, D, K, and K2.

2. Sunflower Seeds

Roasted, unsalted sunflower seed kernels are rich in vitamin E, an essential nutrient shown to boost sperm count and sperm motility in some people. In addition, sunflower seeds are jam-packed with folate and selenium, which are important for both male and female fertility.1 Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.

3. Citrus Fruit

Citrus fruits like oranges and grapefruits some of the best sources for vitamin C. Grapefruits and oranges contain the polyamine putrescine, which some animal research has associated with the potential to improve egg and semen health.

4. Avocados

Avocados are full of Vitamin K, potassium and folate that assists your body with so many things— vitamin absorption, blood pressure regulation and more! They are also comprised of monounsaturated fats (healthy fats) that offer tons of dietary fiber and folic acid, which we know are crucial during the early stages of pregnancy.

6. Mature Cheeses

Mature cheeses, like aged cheddar, parmesan, and manchego, may improve sperm health. Mature cheeses are high in polyamines. Polyamines are proteins found in plant and animal products. They are also naturally occurring in humans.