Fertility Diet: Foods That May Boost Fertility

Does eating certain foods really increase fertility? The answer is yes. It’s important to remember that there is no magic diet that will result in pregnancy, but food and lifestyle choices have a huge impact on women’s and men’s reproductive health. The food you eat, along with other factors such as lifestyle and stress levels, can affect your gut, blood flow, hormone levels, and overall health, which can enhance your fertility. 

Laurel Fertility Care offers a holistic approach that includes many natural adjustments such as diet and lifestyle changes before proceeding with advanced treatments. Here are 10 foods to include in your diet to boost your fertility. 

Beans and lentils: 

Beans and lentils are rich in fiber and protein, which can help improve ovulation. Research shows that replacing animal protein with plant-based protein sources can reduce the risk of ovulatory infertility. Both of these legumes are also good sources of folic acid, an important ingredient that aids in pregnancy and supports healthy embryo development. 

Sunflower Seeds: 

Eating sunflower seeds is an easy way to maintain adequate sperm levels without making major changes to your diet. Roasted, unsalted sunflower seeds are rich in vitamin E, an essential nutrient that increases sperm count and motility. Sunflower seeds also contain high amounts of zinc, folic acid, and selenium, all powerful fertility nutrients with great benefits. 

Fruits: 

Antioxidant-rich foods such as fruits and berries are rich in vitamin C and folic acid, which promote healthy fetal development after pregnancy. Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, and these two compounds can significantly improve fertility in both men and women. This study showed that women who consumed more fruit were significantly less likely to have infertility. 

Avocado: 

Avocados are rich in vitamin K, potassium, and folic acid, which aid in various functions in the body, including vitamin absorption and regulating blood pressure. It also contains monounsaturated fats (healthy fats) that are rich in fiber and folic acid, which are known to be important during early pregnancy. 

Quinoa: 

Quinoa is a great whole grain because it is not only carbohydrate-free but also a perfect source of protein, zinc, and folic acid. Together, these components provide a powerful prenatal protection plan while maintaining the healthy growth of the fetus after pregnancy. Not to mention, quinoa provides all the essential amino acids that meat products provide without any potentially harmful additives. 

Greek yogurt and cheese: 

Fatty foods are great for boosting fertility. Greek yogurt and cheese contain calcium, probiotics, and vitamin D, all of which can help improve ovulation. You’ll also get enough protein from each food, increasing your chances of a successful pregnancy through more accurate ovulation cycles. 

Salmon: 

For more healthy fats, salmon provides a rich source of protein and valuable omega-3s that support fetal development during pregnancy. Men can also benefit from eating salmon to get high concentrations of vitamin D and selenium, two components that boost semen levels and improve overall health. To reduce the presence of mercury, it is best to buy wild-caught salmon. Please be aware that excessive mercury intake may have a negative effect on pregnancy. To be safe, limit your salmon intake to once or twice a week. 

Asparagus: 

Asparagus is a powerful food that has incredible benefits for those trying to conceive. Research shows that eating one cup of boiled asparagus provides over 60 of the recommended daily intake of folate, meets your daily vitamin K value, and contains vitamins A, C, and B, which support reproductive health. Contains over 20. Proven to promote health. Men should also include asparagus in their diet, as asparagus also contains large amounts of zinc and selenium.

Walnuts: 

Walnuts are rich in omega-3 and omega-6, which help maintain healthy brain function and regulate hormones. Studies have shown that men who regularly eat walnuts have improved semen health, resulting in improved motility, quantity, and morphology. 

Egg yolks: 

Most people don’t eat egg yolks to cut down on calories, but egg yolks contain B vitamins and essential omega-3s. Egg yolks also contain folic acid, which helps the body produce red blood cells and maintains the development of the embryo after conception. Lessons Learned: Making healthy choices and changes during your infertility journey will reduce your stress levels and give you some control during difficult times. 

Although these 10 foods are recommended as a natural way to increase fertility, it is recommended that each patient practices a balanced diet. Being extremely restrictive or punishing yourself by eating a slice of ice cream or pizza every now and then is not good for your mind or body during this journey. 

If your pantry is well stocked, read our blog on 5 things to avoid when trying to conceive. For a list of nutritionist-recommended tips, check out this article by our friends at The Fertility Help Hub.

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