7 Best Foods to Increase Fertility

Written by Teresa Maiorano, RDĀ 

Loads of nutrition noise out there so learn here, the top 7 best foods to increase fertility today.Ā  As a Registered Dietitian, fertility nutrition expert, home cook, cookbook author and sensory specialist (yes, that was one of my jobs once upon a time), I’m here to tell you what you want and needs to eat to help increase your chances of success.

More to that, one of the most powerful ways to prepare your body for conception is through nutrition. The foods you eat can directly impact your reproductive health, hormonal balance, and chances of conceiving naturally. Here, weā€™ll explore the science behind nutrition and fertility, identify the most fertility-boosting nutrients, and share practical tips to help you start your journey today.

1. Leafy Greens

First up, leafy greens! One of the best fertility foods out there.Ā  Vary them up and eat them raw or cooked, greens like spinach, kale, and Swiss chard pack essential nutrients for fertility.Ā  Further to that, theyā€™ are high in folate, a crucial B vitamin that regulates ovulation, making it vital for your fertility diet. Even if you take supplements, these greens remain important. They provide magnesium, iron, antioxidants, fiber, and more, so enjoy them often. Looking for a great way to eat them? Try this Farro Summer Salad, add salmon or trout, and you’ve got an amazing fertility meal winner!Ā 

Fertility Greens

2. Berries

Berries are on my must-eat daily list! These fertility powerhouses are loaded with antioxidants and include strawberries, blueberries, and raspberries, so enjoy them often. The Avocado and Berry smoothieĀ is a delicious choice! Packed with vitamins and antioxidants, these fruits fight oxidative stress, which harms egg and sperm quality. A simple handful of berries each day boosts your reproductive health and protects your cells from damage.

Fertility Berries

3. Fatty Fish

Fatty fish like salmon, sardines, and trout are top sources of omega-3 fatty acids. Known to boost fertility in both males and females, Omega-3s balance hormones, reduce inflammation, and improve blood flow. Adding two servings of fatty fish weekly significantly enhances your chances of conceiving. For tasty fish recipes, try my One pan Salmon & tomatoes and myĀ No Shucking Baked Oysters!

Salmon Quinoa Bowl

4. Quinoa

Whole grains like quinoa are essential for thickening the uterine lining and improving ovulation and egg quality. Rich in iron, folate, zinc, fiber, and B-vitamins, quinoa is also gluten-freeā€”a bonus for those with gluten sensitivity. Whole grains help maintain balanced blood sugar and prevent insulin spikes. In contrast, a diet high in refined carbs, like white bread, can lead to insulin resistance, which interferes with ovulation. Choosing whole grains, especially quinoa, supports fertility. Try my healthy quinoa stuffed peppers for a nutritious boost.Ā 

7 best fertility foods

5. Sunflower seeds

Vitamin E is crucial for fertility, and sunflower seeds are a top source, even more so than avocados. These tiny seeds are packed with nutrients like vitamin E, which improves sperm quality and egg health by protecting reproductive cells from oxidative damage. Sunflower seeds are also rich in omega-6 fatty acids, which, when balanced with omega-3s, support healthy hormone production. Plus, they provide zinc and selenium, which boost ovulation and sperm motility. Their high magnesium content helps regulate hormones, making sunflower seeds a nutrient-dense addition to smoothies, salads, or snacks.

sunflower seeds

6. Walnuts or Brazil Nuts

Both walnuts and Brazil nuts have unique fertility benefits.Ā 

Walnuts: These are known as a fertility superfood! Rich in omega-3 fatty acids, they reduce inflammation and regulate your hormones. Plus, they contain magnesium and antioxidants, crucial for hormones and egg and sperm health.Ā  Regular walnut consumption is linked to improved sperm quality, motility, and morphology, making them really great for all you males out there!

Brazil nuts: Brazil nuts are packed with selenium, a mineral essential for thyroid and hormone health. Selenium prevents cell damage in eggs and sperm, boosting fertility. One ounce of Brazil nut provides almost 1000% of your daily selenium needs. Wow! Additionally, Brazil nuts offer healthy fats and zinc, which are vital for hormone balance, egg development, and sperm production.

fertility nuts

7. Full-Fat Dairy

Full-fat dairy products (3.25% M.F) like yogurt, milk, and cheese are linked to improved fertility. I know this is hard to believe, but stay with me. Studies show that females who consume full-fat or whole milk dairy have a lower risk of ovulatory infertility. This is lower compared to those choosing low-fat options. Key nutrients, like calcium and vitamin D, support overall fertility health, making it a smart choice for those trying to conceive.

Dairy

Take control today:

Improving your nutrition is one of the most effective ways to boost your fertility naturally, and itā€™s never too early to start. As you plan for your future, remember that small changes today can make a big difference tomorrow.

šŸ“– Get My Book: Learn how to build a fertility-focused lifestyle that works for you.
šŸ„— Join My Nutrition Program: Personalized guidance to help you create sustainable habits and optimize your reproductive health.

Letā€™s make 2025 the year you achieve your fertility goals. Start by taking control of your nutrition today.

Work with Teresa to get 1:1 support today!