The best fruits for fertility are Healthy eating because is an important part of overall fertility since having healthy eggs and spermatozoa, produced by healthy ovaries and testes, respectively, is the first step to conception. There are many foods that can enhance your fertility such as figs, citrus fruits, apples and peaches.
19 Foods That May Increase Fertility for the Ultimate Fertility Diet
These foods can support and boost your reproductive health.
Some women choose to give up alcohol and other substances in order to help with conception, but did you know that there are certain foods that increase fertility? While the idea of “fertility foods” might feel a little foreign, the way you nourish your body matters when you’re trying to conceive. “Many women don’t realize that lifestyle, stress, and food can play a significant role in infertility,” says Jayne Williams, a certified integrative health and nutrition expert. “Eating a diet that ‘supports’ fertility includes whole foods, a healthy balance of lean protein, healthy fats, and fiber that can help boost your gut microbe, regulate hormones, and lower stress levels—all three are important to prep your body for pregnancy.”
When you’re eating for reproductive health, foods that can help lower stress hormones and increase blood flow to the uterus are the ticket, says Lindsey Becker, a fertility chef, certified health coach, and founder of Farm Cut. From salmon and walnuts, “which have been shown to reduce surges of stress hormones,” to beetroots, “which are rich in resveratrol and nitrates and are known to improve blood flow to the uterus to help with embryo implantation,” she says, here are 19 foods that increase fertility and your chances of getting pregnant.
You probably already love your guac, amirite? Turns out, avocados are a great fertility food. “They are a fantastic source of vitamin E, which studies have shown can be beneficial in improving the lining of the uterus,” says Becker.
Williams agrees. “Avocados are one of my go-to favorites for healthy fat,” she says. “They also happen to be high in potassium, folate, and vitamin K, which helps your body to properly absorb other vitamins.”
One way to enjoy your avocado is to have avocado toast topped with pomegranate seeds for added antioxidants, Becker recommends. Another great treat is to simply add a quarter of an avocado to your daily smoothie—it makes it creamier and adds a certain richness that will make your smoothie taste more like a milkshake. (Almost.) Plus, don’t forget the guacamole, Williams says, which can be made simply with jalapeños, cilantro, and onion.
2. Sunflower seeds
Male fertility can get a boost from sunflower seeds, which are great for improving sperm motility and sperm count. It’s easy to get more in your diet—sprinkle sunflower seeds on salads or try a sunflower seed butter slathered on toast.
3. Dark leafy greens
We should all be having dark green vegetables daily, but they’re especially important when you’re trying to get pregnant. Kale, spinach, and Swiss chard contain essential prenatal nutrients like calcium, iron, and folate (which also helps protect against birth defects), not to mention tons of vital daily dietary fiber, says Williams.
“There are endless ways to include your greens into your fertility diet,” Williams says. “From eating them raw in salads, sautéed, blanched, and steamed.” Kale can also be roasted to make kale chips, while spinach can be added to smoothies since it has a very mild flavor. “Just a small handful will do,” she says.
Beets and their greens are an underestimated vegetable if I ever saw one. “Beetroots are known to improve blood flow to the uterus to help with embryo implantation,” explains Becker. “Eating a diet rich in beets during IVF treatment is especially helpful.” That’s why they should definitely be added to your fertility foods list, even if you’re not going through IVF.
They’re pretty simple to prepare too. All you need to do is treat them like potatoes: Wash and scrub them clean, and then toss them with olive oil, salt, and pepper. Wrap a whole one in tin foil and roast at 400℉ for about an hour, until tender, or shorten your time by chopping them into small pieces. Then, once they’re cooked, rub the skin off with your thumbs (wearing gloves because, otherwise, your hands will end up pink for hours) and toss with a little red wine vinegar and olive oil for a scrumptious salad. You can also add some sweet potatoes to this salad for an extra boost.
As for their greens? Cook them the way you would Swiss chard or collard greens. They’re especially great sautéed, then topped with your ready-made beet chunks.
5. Sweet potatoes
Sweet potatoes are “rich in beta-carotene, which is known to help boost the production of the hormone progesterone,” says Becker.
She’s an especially big fan of using sweet potato rounds in place of bread. Here’s how: Cut the sweet potato into quarter-inch rounds, toss with salt and olive oil, and roast for 20 minutes. Then top it with almond butter and berries for a sweet treat or smashed avocado for “a new kind of avocado toast,” she recommends. If you’re craving a burger, try them as replacement “buns.”
When it comes to fertility foods, berries are one of the easiest to get more of. Blueberries, strawberries, and raspberries are “rich in antioxidants like both folate and zinc,” says Williams. That’s important for both you and your partner. “Antioxidants deactivate free radicals in your body, which can damage both sperm and egg cells,” she explains. (Just make sure you opt for organic, she says, since these fruits can be high in pesticides as well.)
I like to simply snack on berries or put them on top of a yogurt parfait or oatmeal, as Williams recommends. You can also include them in a healthy smoothie to start your morning (with spinach, perhaps?). Just remember to pair them with a healthy fat and protein for a balanced plate, Williams says.
Salmon is a great food to have if you’re hoping to increase your fertility, thanks to it being a fantastic source of omega-3 fatty acids and DHA, which is important for babies’ brain and eye development, according to Williams. Becker also adds that it’s low in mercury (which you definitely want to avoid) and is anti-inflammatory.
The one caveat? “Make sure you opt for ‘wild’ salmon, to keep the mercury count as low as possible,” says Williams. With that said, salmon is best when it’s prepared simply. Just roast it with your favorite spices and a bit of healthy avocado or cold-pressed avocado oil. Then squeeze some lemon on it for extra benefits, Williams recommends.
Another fish high in brain-boosting omega-3s that you should add to your grocery shopping list is sardines. “Research has shown that optimal levels of omega-3s are important in the management of female fertility,” says Becker.
As for how to get them? That might be a bit tougher than your good ol’ salmon. “Fresh sardines are hard to find, but I always try to order them simply grilled at my favorite Mediterranean restaurants,” Becker says. “You can also find canned wild sardines at the store. Mix them with a little paleo mayo, lemon juice, and parsley, and enjoy them with your favorite gluten-free toast.”
If you want to have a fertility-friendly snack, look no further than walnuts. According to Becker, they’re another excellent source of omega-3 fats and vitamin E (which is also great for endometrial health), as well as B vitamins and protein. Williams agrees: “These powerhouse nuts are high in fiber and one of the only vegetarian foods that contain healthy omega-3s,” she says. “Not to mention magnesium, which helps increase progesterone and is known to decrease morning sickness.”
Williams recommends adding a handful of raw or dehydrated walnuts to your daily diet in order to get that fertility boost. She also says they’re great on top of roasted veggies (like that beet-and-sweet potato salad you made), parfaits, and salads. As for Becker, she prefers them as part of a fertility-boosting trail mix that also includes almonds, pumpkin seeds, and dried goji berries.
10. Greek yogurt
If you’re hoping for a fertility-boosting food that you can have first thing in the morning, then why not go with Greek yogurt? “It contains great calcium and vitamin D, which helps the follicles of your ovaries mature and promotes strong bones,” says Williams. “One serving is all you need to get these essential vitamins.” She suggests opting for the full-fat “plain” (as in, unsweetened) variety so that you can keep the sugar out of it.
If you make a Greek yogurt parfait, include berries, a tablespoon of unsweetened nut butter, and a few walnuts on top for the full effect.
10 superfoods to improve fertility levels
One should certainly inculcate the habit of going for regular workouts and consume a balanced diet. A healthy body shall fundamentally help in speeding up the process of conceiving.
Nuts have high quantities of selenium, which helps in boosting fertility levels.
Infertility is a problem that has been disturbing numerous lives of modern couples. It has been considerably growing over the last few years also because of inactive lifestyle choices and unhealthy habits.
One of the very significant factors that disrupt the whole process of fertility is lifestyle or consistent unhealthy practices that a person embarks on in their daily life. While one faces reproductive problems, it is a mandate to keep a track on their lifestyle and ensure that it is healthy. One should certainly inculcate the habit of going for regular workouts and consume a balanced diet. A healthy body shall fundamentally help in speeding up the process of conceiving.
Here are some superfoods that one must accommodate in their diets to boost fertility levels:
1. Nuts and dry fruits
Dried fruits and nuts are a great source of protein, vitamins and minerals. Nuts have high quantities of selenium, a mineral that declines chromosomal damage in eggs. This shall definitely help in boosting fertility levels as the damage shall be reduced due to the presence of selenium. This antioxidant keeps away free radicals and enhances egg production in the human body. Always eat a handful of nuts and dry fruits with whole fat milk every morning to boost your fertility levels.
2. Green leafy vegetables
The green leafy vegetables are a rich source of folic acid and vitamin C, which helps in improving the process of ovulation. It decreases the chances of miscarriage and genetic abnormalities. Vegetables like spinach, broccoli, kale and fenugreek must be included in the diet for greater results. Incidentally, the benefits instilled in green vegetables also help in making good quality of sperms.
Garlic is a fertility boosting spice and is augmented by the presence of an antioxidant, selenium. Garlic also maintains the estrogen balance in the body and thus supports fertility. For men, it really helps in enhancing the sperm movement which increases the odds of conception when consumed regularly.
4. Dairy products
The dairy products are generally rich in calcium, good fats and vitamin D. These products are essential for improving fertility levels in couples who want to conceive faster. They nourish the body wholly and help in conceiving faster. Greek yogurt, butter and whole milk are important to consume.
Berries are actually excellent for both men and women who are trying to conceive. Raspberries and blueberries are rich in natural antioxidants and anti-inflammatory phytonutrients, which help in boosting fertility levels. They are also a good source of folate and vitamin C, which can help with foetal development. Berries also help in weight loss and should essentially be incorporated in your fertility boosting diet.
Beans are packed with lean protein and iron. It is very essential to consume beans while you are trying to conceive as low levels of iron in the body leads to the production of less healthy eggs. Beans are recognised to escalate a woman’s fertility levels and even boost libido.
Fertility Foods to Boost Your Odds of Conception
Fertility and diet are hot topics—and fertility-related foods are part of that craze. But can eating certain foods really boost your fertility?
While there is no specific food or fertility diet that will magically boost your chances of conception, a nutritious and well-balanced diet can certainly help support overall health, including reproductive health, in both men and women.
It’s important to note that food choices do not play a role in certain serious conditions that cause infertility in women and men. If, for example, the fallopian tubes are blocked, preventing sperm from reaching an egg, dietary changes won’t remove the blockage and open the tubes.
With that in mind, below are 15 healthy whole foods that may be beneficial to those wishing to optimize their diet for fertility.
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. Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.
How to Eat It
Sunflower seeds can make a great snack on their own, but you can also easily incorporate them into your favorite meals. Try sprinkling sunflower seeds on your salad, using them in trail mix, or substituting sunflower seed butter for peanut butter. You can also add a couple of tablespoons of sunflower seed butter into a smoothie, or stir it into yogurt, to add extra flavor as well as a little more nutrition.
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.
How to Eat It
Enjoy orange slices on their own or try incorporating citrus juice into your smoothies. Sliced grapefruit also makes a great addition to fresh salads.
Caution: Grapefruit juice can interact with some medications in very dangerous ways. If you’re taking any kind of medication, speak to your doctor about whether grapefruit juice is safe for you.
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.
Research has found that polyamines may play an important role in the reproductive system. Mature cheese is specifically high in the polyamine putrescine, which may play a role in sperm health. Putrescine is also suspected of improving egg health, especially in women 35 and older. (Yes, that’s the same putrescine found in grapefruit.)
How to Eat It
Sprinkle some cheese on just about anything or have a few pieces along with some nuts or fruit as an afternoon snack. Just be mindful of portion sizes when adding cheese to your diet as a small amount packs in a lot of calories and saturated fat. Enjoy in moderation.
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.
A Harvard study found that women who ate full-fat dairy products were less likely to experience ovulation problems compared to women who ate primarily low-fat dairy products. In this study, low-fat dairy products included skim or low-fat milk, sherbet, yogurt, and cottage cheese. Full-fat products included whole milk, ice cream, cream cheese, and other cheeses.
How to Eat It
If you already consume dairy, the easiest way to get full-fat dairy into your diet is to switch to whole-fat products such as swapping skim milk with whole milk and low-fat yogurt with full-fat yogurt.
An occasional serving of full-fat ice cream can also make a nice treat. Just be sure to take the extra calories into account. If you’re going for ice cream, limit yourself to one to two servings per week.
Liver, particularly cow’s liver, is one of the most nutrient-dense foods on the planet. It’s loaded with fat-soluble vitamins, including vitamin A which is difficult to obtain elsewhere in the diet.
Besides being the ultimate source of natural vitamin A, liver is loaded with highly absorbable iron, which helps prevent miscarriage and maternal anemia, and vitamin B12, which is required for the proper formation of red blood cells and DNA. Liver is also a rich source of choline, omega-3 fatty acids, and folate.
How to Eat It
You can certainly go the traditional route with a simple liver and onions recipe, but if you’re new to liver, consider adding it to other meat-based favorites like meatloaf, shepherd’s pie, or even meatballs.