32 Best Foods That May Boost Your Fertility

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 ovulation 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.

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Fertility-Boosting Nutrients

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

• Beta-carotene, a phytonutrient, regulates hormones and improves fertility levels in men.

• B vitamins support your ovaries during ovulation and also help avoid miscarriages. Folic acid is necessary to avoid neural birth defects in babies.

• Vitamin C aids in progesterone absorption and helps women with luteal phase defects.

• Vitamin D helps in improving fertility in both partners. It plays an important part in treating fertility impairments like uterine fibroid and PCOS and improves semen parameters in men.

• Vitamin E boosts egg and sperm health.

• Iron decreases the chances of ovulatory infertility.

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

• Antioxidants prevent as well as treat infertility.

• Zinc and selenium improve sperm quality.

• High-fat dairy foods could decrease the risk of anovulatory infertility.

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.

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:

Spinach, Swiss chard, kale, and other dark green leaves are rich sources 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 enhances 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 endometriosis 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

6. Tomatoes:

A rich source of lycopene

Lycopene helps in improving the sperm count and increasing its swimming speed

7. Carrots:

A great source of beta-carotene

8. Yam:

Contains phytoestrogens, 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

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 rich sources of omega-3 fatty acids.

13. Eggs:

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

14. Shellfish:

This seafood is packed with vitamin B12

Helps in strengthening the endometrium lining in women, and increases 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, 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.

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 partners.

21. Turmeric:

Rich in antioxidants

Helps treat menstrual-related issues

22. Garlic:

Is a fertility-boosting spice rich in selenium, an antioxidant?

Selenium helps enhance sperm mobility.

Helps increase the chances of conception when taken every day before ovulation.

VI. Oils and Oilseeds: Apart from vegetables, fruits, and meat the seeds and their oils also play a vital role in improving the chances of conception. Here are 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 treatments

24. Pumpkin seeds:

A rich source of zinc 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 fibroid size and boosting 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 levels, thereby maintaining the folic acid level to boost fertility.

32. Cod-liver oil:

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

While some foods improve your fertility, some others have a negative effect on it. Therefore, you need to avoid such foods.

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