As you get ready to grow your family, one of the best things you can do for your body is eat foods that help promote fertility. Some nutrients and proper eating habits can support reproductive health, balance hormones, and increase the odds that you’ll conceive. A fertility-focused diet benefits both partners as male fertility is affected too by diet and lifestyle. In this article, we will explore the best foods to eat when trying to conceive and what they can do to help you on your journey to parenthood.
Leafy Green Vegetables
Leafy greens like spinach, kale, and Swiss chard are packed with essential nutrients such as folate, iron, calcium, and magnesium and should be included in your fertility diet. Folate (vitamin B9) is critical for fetal development and is recommended even before pregnancy, as it reduces the risk of neural tube defects in the baby. Additionally, leafy greens contain antioxidants that help protect egg and sperm quality from oxidative damage.
Nutrients
- Folate
- Vitamin C
- Magnesium
- Iron
- Fiber
Berries
Fruits such as berries, particularly strawberries, blueberries, and raspberries, contain antioxidants that help to reduce inflammation and prevent cell damage. Protecting egg and sperm cells from oxidative stress helps support a healthy reproductive system. Vitamins of iron absorption are needed for ovulation and good menstruation — vitamins C are high in berries.
Nutrients
- Antioxidants
- Vitamin C
- Fiber
- Folate
Nuts and Seeds
Walnuts, almonds, chia seeds, flax seeds, and sunflower seeds are rich in omega 3 fatty acids, zinc, and selenium, respectively. They are required in hormone regulation and reproductive health. But selenium, in particular, has been linked with helping improve sperm health in men. Most importantly, walnuts are rich in omega 3’s, which is essential for supporting overall brain and hormone health.
Nutrients
- Omega-3 fatty acids
- Selenium
- Zinc
- Vitamin E
- Protein
Whole Grains
Including quinoa, brown rice, oats, and barley in your diet can mean a switch from refined grains and benefit fertility. Fiber and B vitamins (particularly B6 and B12) are contained in whole grains and help support hormone regulation and reproductive health. It’s vital to get your fill of fiber as it’s such a vital part of both digestive health and regulating blood sugar levels, which is crucial for women with polycystic ovary syndrome (PCOS), a common condition common in areas with high rates of diabetes such as Shanghai.
Nutrients
- Fiber
- B Vitamins
- Iron
- Magnesium
Lean Proteins
Chicken, turkey, eggs, and fish are good lean protein and essential amino acids for cell repair and hormone production. Building a healthy uterine lining also requires proteins that set the stage for conception. For those avoiding meat, plant-based options like beans, lentils, and chickpeas also provide protein, fiber, and iron.
Nutrients
- Amino acids
- Iron
- B Vitamins
- Choline (in eggs)
Fish High in Omega-3 Fatty Acids
Fatty fish such as salmon, sardines, and trout are among the best sources of omega-3 fatty acids, which reduce inflammation and promote hormone balance. Omega-3s have been associated with improved egg quality and increased blood flow to reproductive organs. They also help in fetal brain development once pregnancy is achieved.
Nutrients
- Omega-3 fatty acids
- Vitamin D
- Protein
Limit high-mercury fish like swordfish, sharks, and king mackerel, as mercury exposure can negatively impact fertility.
Dairy Products
Full-fat dairy products, such as yogurt, milk, and cheese, are thought to support fertility by providing calcium, vitamin D, and healthy fats. Some studies suggest that full-fat dairy may lower the risk of ovulatory infertility compared to low-fat dairy, although moderation is key. Probiotic-rich dairy options, like yogurt and kefir, also support gut health, which plays a role in hormone regulation.
Nutrients
- Calcium
- Vitamin D
- Probiotics (in yogurt and kefir)
- Protein
Avocado
Avocados are nutrient-dense and packed with healthy monounsaturated fats, which help regulate hormones and improve nutrient absorption. The folate, vitamin K, and potassium in avocados are also beneficial for reproductive health. These healthy fats support the body’s natural estrogen and progesterone production, which is essential for a balanced reproductive system.
Nutrients
- Healthy fats (monounsaturated fats)
- Folate
- Vitamin E
- Potassium
Sweet Potatoes
Sweet potatoes are a fantastic source of beta-carotene, a precursor to vitamin A, which supports a healthy uterine lining and fetal development. They also have a low glycemic index, which ranks carbohydrates in foods based on how they affect blood sugar levels. Foods with a low glycemic index cause a slower and smaller rise in blood sugar levels compared to high-GI foods. Stable blood sugar is essential for those with insulin resistance, often linked to conditions like PCOS.
Nutrients
- Beta-carotene
- Fiber
- Vitamin C
- Potassium
Final Tips for a Fertility-Friendly Diet
In addition to focusing on specific foods, here are a few key dietary tips for boosting fertility:
- Avoid Trans Fats – Trans fats, often found in fried and processed foods, may interfere with hormone production and increase inflammation.
- Limit Processed Foods – Highly processed foods are often high in sugar and unhealthy fats, disrupting hormone levels and overall reproductive health.
- Stay Hydrated – Drinking at least eight glasses daily is essential for maintaining a healthy reproductive system and improving cervical mucus, which plays a vital role in conception.
- Consider a Prenatal Vitamin – Alongside a nutrient-dense diet, a prenatal vitamin can help ensure you’re getting the recommended intake of folate, iron, and other essential nutrients.
The Bottom Line
A fertility-focused diet isn’t about “no’s” to food — it’s about “yes’s,” but nutrient-dense ones that nourish reproductive health and prepare your body for pregnancy. A well-balanced diet of fruits, vegetables, whole grains, lean proteins, and healthy fats can help both partners. By prioritizing these foods, you’re taking a proactive step toward enhancing your fertility and increasing your chances of conception.
