Natural fruits for fertility commonly found on the market have always become a vital aspect of the healthy lifestyle. The popularity of this food product is very high due to the fact that it has a number of advantages in comparison with other similar products. They are all natural fruits with high type of vitamin, antioxidants and phytochemicals that help to promote reproductive health.
19 Foods That May Increase Fertility for the Ultimate Fertility Diet
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.
1. Avocados
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.
4. Beets
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.”
6. Berries
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.
7. Salmon
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.
8. Sardines
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.”
9. Walnuts
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.
11. Pomegranates
As an extra-flavorful topper, Becker reaches for pomegranates. “Antioxidant-rich pomegranates are also rich in many nutrients, including vitamin C, vitamin K, folate, and several other vitamins and minerals that aid in fertility,” she says.
It’s really easy to enjoy them too. Simply sprinkle them onto your oatmeal or Greek yogurt in the morning, or enjoy them plain, she says. You can also enjoy them on top of that salmon and spinach salad.
12. Eggs
Eggs are a great source of protein, and they can also help boost your fertility. “Eggs are rich in choline, which studies have shown can have significant positive effects on fetal development,” says Becker.
The easiest way to have them is first thing in the morning. “Supercharge your breakfast with a veggie-packed omelet or an egg baked inside of half an avocado,” Becker recommends. Just make sure you avoid the egg-white omelet option and never skip the yolk, she says, since that’s “where all of the good nutrients are.”
13. Bee pollen
Bee pollen is another fertility food that’s great for reproductive health in both men and women. “Bee pollen has shown promise to promote sperm quantity and help boost fertility in women,” says Williams. “But make sure you get your bee pollen from a reputable source to ensure efficiency.”
While you can take it on its own, Williams says, it can also be added to smoothies “and used as a topping to your favorite parfait and breakfast bowl.” So get out your Greek yogurt and add the bee pollen.
Now Eat This! the 10 Best Foods for Boosting Fertility
Trying to conceive? Add these good-for-you foods to your diet.
Trying to conceive? Add these good-for-you foods to your diet.
1
Citrus Fruits
Not only are oranges, grapefruits and other citrus fruits one of the best sources for vitamin C, they’re also packed with potassium, calcium and folate—a B vitamin that can help you get pregnant by regulating ovulation and creating a healthy environment for eggs. You should aim for at least one serving of citrus fruit each day (try a medium-size grapefruit, a large orange, three clementines or one kiwi) in addition to another serving of fruits.
2
Leafy Greens
Eating dark green veggies like spinach, kale and Swiss chard is one of the best ways to take in essential prenatal nutrients like calcium, iron (especially important when you’re menstruating) and folate, which also protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy. Since it can take a few weeks to even know you’re pregnant, it’s important to load up on plenty of folate while you’re TTC. Most women don’t get enough from their diet though, so the Centers for Disease Control and Prevention recommends taking a daily vitamin with folic acid (the synthetic version of folate) to reach the suggested 400 mcg dose.
3
Berries
Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which help boost both female and male fertility. Like citrus, they’re high in folate and vitamin C, which can help with fetal development down the road. Berries are also a good source of fiber and can aid weight loss (women at a healthier weight tend to have less trouble conceiving), so aim for at least one cup a day.
4
Avocados
Another great way to get your daily dose of folate is through avocados. The green, skinned fruit contains vitamin K, which helps your body effectively absorb nutrients while maintaining hormonal balance. It’s also high in potassium, a key to regulating blood pressure. Okay, avocados aren’t exactly low-cal, but they’re mostly made up of monounsaturated fats (that’s the good kind), so one a day is fine. Typically it’s best to buy organic fruits and vegetables, but you can save a few bucks here since the thick skin makes it hard for pesticides to seep in, says nutritionist Kim Ross. A great way to eat it: Spread one-third of an avocado on multigrain toast and drizzle with olive oil, another known fertility booster. It contains a high concentrate of vitamin E, which is known to stabilize and protect cells from oxidative damage, a plus for women with PCOS or diabetes.
5
Quinoa
You should aim for at least 50 percent of your daily grain intake to come from whole grains, and this gluten-free carb takes it a step further as a great source of protein, folate and zinc. Plus, it’s high in fiber, which can help with constipation, especially around your period. Swapping animal-based proteins for plant-based ones like quinoa helps increase your odds for conception, says nutrition expert Hillary Wright. Since the complex carbs help stabilize your blood sugar and regulate your cycle, it makes it easier to determine your peak fertile days.
6
Greek Yogurt
You probably thought sticking to low-fat dairy is the healthier choice, but that’s not the case when you’re trying to boost your fertility. Luckily, it only takes one daily serving of full-fat dairy to improve fertility odds, so grab a container of Greek yogurt for breakfast or an afternoon snack. Not only does it contain more calcium than milk, but it’s packed full of probiotics and two to three times more protein than a cup of regular yogurt. It’s also a good source of vitamin D, which helps the follicles in your ovaries mature, and it strengthens bones and boosts immunity. Not a yogurt fan? Aim for 1,000 mg of calcium daily, whether it’s through a cup of full-fat milk, one ounce of cheese or another source of dairy. Just don’t take this as a cue to eat a bowl of ice cream every night (as tempting as it may be)—too much full-fat dairy will increase your saturated fat intake, and end up hurting your fertility.
16 Natural Ways to Boost Fertility
Fertility issues affect up to 15 percentTrusted Source of couples. The road to parenthood can sometimes be a huge challenge, but know you’re not alone in those challenges.
Luckily, there are a few natural ways to increase your fertility. In fact, food choices and lifestyle changes can help boost fertility.
Here are 16 natural ways to boost fertility and get pregnant faster.
1. Eat foods rich in antioxidants
Antioxidants like folate and zinc may improve fertility for both men and women. They deactivate the free radicals in your body, which can damage both sperm and egg cells.
One 2012 study of young, adult men found that eating 75 grams of antioxidant-rich walnuts per day improved sperm quality.
A studyTrusted Source of 232 women showed that higher folate intake was associated with higher rates of implantation, clinical pregnancy, and live birth.
The jury is still out on how much antioxidants will or won’t affect fertility, but there’s evidence pointing to the potential.
Foods such as fruits, vegetables, nuts, and grains are packed full of beneficial antioxidants like vitamins C and E, folate, beta carotene, and lutein. Eating more of these healthy foods shouldn’t hurt in the effort.
2. Eat a bigger breakfast
Eating a substantial breakfast may help women with fertility problems.
One study found that eating a larger breakfast may improve the hormonal effects of polycystic ovary syndrome (PCOS), a major cause of infertility.
For moderate weight women with PCOS, eating most of their calories at breakfast reduced insulin levels by 8 percent and testosterone levels by 50 percent. High levels of either can contribute to infertility.
In addition, by the end of the 12-week study, these women had ovulated more than women who ate a smaller breakfast and larger dinner, suggesting improved fertility.
However, it’s important to note that increasing the size of your breakfast without reducing the size of your evening meal is likely to lead to weight gain.
Check out these ideas for healthy, delish breakfast options if you need some inspiration.
3. Avoid trans fats
Eating healthy fats every day is important for boosting fertility and overall health.
However, trans fats are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity.
Trans fats are commonly found in hydrogenated vegetable oils and are usually present in some margarine, fried foods, processed products, and baked goods. Some of the faves, we know.
Studies have found that a diet higher in trans fats and lower in unsaturated fats was linked to infertility for both men and womenTrusted Source.
4. Cut down on carbs if you have PCOS
Following a lower carb eating plan (where less than 45 percent of calories come from carbs) is generally recommended for women with PCOS.
Several studies have indicated that managing carb intake provides beneficial effects on some aspects of PCOS.
Lower carb diets may help you maintain a healthy weight, reduce insulin levels, and encourage fat loss, all while helping menstrual regularity.
Here’s a primer on how to eat fewer carbs in a healthy way.
5. Eat fewer refined carbs
Speaking of carbs: It’s not just the amount of carbs that’s important, but also the type.
Refined carbs may be especially problematic. Refined carbs include sugary foods and drinks and processed grains, including white pasta, bread, and rice.
These carbs are absorbed very quickly, causing spikes in blood sugar and insulin levels. Refined carbs also have a high glycemic index (GI). The GI tells you if a carbohydrate-dense food will raise your blood sugar significantly.
Insulin is chemically similar to ovarian hormones. These hormones help our eggs mature. Consistent elevated insulin can cause the body to produce fewer reproductive hormones because it thinks it doesn’t need it. This can contribute to a lack of egg maturation and ovulation.
Given that PCOS is associated with high insulin levels, refined carbs can make it even worse.
6. Eat more fiber
Fiber helps your body get rid of excess hormones and keeps blood sugar balanced. Certain types of fiber can help remove excess estrogen by binding to it in the intestines. The excess estrogen is then removed from the body as a waste product.
One older 2009 studyTrusted Source associated soluble fiber, such as from avocados, sweet potatoes, oats, and fruits, with lower levels of estrogen and progesterone. Soluble fiber from fruit especially had the strongest association with lower concentrations of estrogen.
Some examples of high fiber foods are whole grains, fruits, vegetables, and beans. The daily recommended intake of fiber for women is 25 grams per day and 31 grams for menTrusted Source.
One 2009 study found that eating 10 grams more cereal fiber per day was associated with a 44 percent lower riskTrusted Source of ovulatory infertility among women older than 32 years.
However, the evidence on fiber is still mixed. Another study of 250 women aged 18 to 44 showed that increasing fiber by 5 g per day decreased hormone concentrationsTrusted Source with a higher probability of anovulation (when ovulation doesn’t take place).
Check with your doctor on your current fiber intake to see if you should be eating more.
7. Swap protein sources
Replacing some animal proteins (such as meat, fish, and eggs) with vegetable protein sources (such as beans, nuts, and seeds) is linked to a reduced risk of infertility.
A study showed that when 5 percent of total calories came from vegetable protein instead of animal protein, the risk of ovulatory infertility decreased by more than 50 percentTrusted Source.
A 2018 study concluded that eating more fishTrusted Source correlates to a higher probability of live birth following infertility treatment.
Consider replacing some of the proteins in your diet with protein from vegetables, beans, lentils, nuts, and low mercury fish. Try this coconut chickpea curry for a protein-filled dinner.
8. Choose high fat dairy
High intakes of low fat dairy foods may increase the risk of infertility, whereas high fat dairy foods may decrease it.
One large study from 2007 looked at the effects of eating high fat dairy more than once a day or less than once a week.
It found that women who consumed one or more servings of high fat dairy per day were 27 percent less likely to be infertile.
To reap these potential benefits, try replacing one low fat dairy serving per day with one high fat dairy serving, such as a glass of whole milk or full fat yogurt.
This buffalo chicken dip made with full-fat Greek yogurt is divine.
9. Add in a multivitamin
If you take multivitamins, you may be less likely to experience ovulatory infertility.
In fact, an estimated 20 percentTrusted Source of ovulatory infertility may be avoided if women consume 3 or more multivitamins per week. Micronutrients found in vitamins have essential rolesTrusted Source in fertility.
For women trying to get pregnant, a multivitamin containing folate may be especially beneficial.
Have a chat with your doctor about supplements including any multivitamins that could help get you closer to pregnancy.
10. Get active
Exercise has many benefits for your health, including increased fertility. Increasing moderate physical activity has positive effectsTrusted Source on fertility for women and men, especially those with obesity.
The trick is that moderation is key. Excessive high intensity exercise has actually been associatedTrusted Source with decreased fertility in certain women.
Excessive exercise may change the energy balance in the body, and negatively affect your reproductive system. If you plan to increase your activity, add it gradually and make sure your healthcare team is aware.
See if your doctor is in favor of you adding these yoga poses to your routine.
11. Take time to relax
If you’re trying to conceive, stress is probably on the menu, too. As your stress levels increase, your chances of getting pregnant decrease. This is likely due to the hormonal changes that occur when you feel stressed.
Research on the links between stress and fertility are mixedTrusted Source, but there’s evidence that stress can suppress fertility.
Receiving support and counseling may reduce anxiety and depression levels, and increase your chances of becoming pregnant. And don’t forget to take time for you.
12. Cut the caffeine
The association between caffeine and fertility isn’t very conclusive.
One older 1997 study suggests that women who consume more than 500 milligrams of caffeine daily take up to 9 1/2 months longerTrusted Source to get pregnant.
However, other studiesTrusted Source did not find a strong link between caffeine intake and an increased risk of infertility.
Consider limiting your caffeine intake to one or two cups of coffee per day to be on the safe side. Give these non-coffee options a try.