Learn my top 10 food recommendations to help increase fertility in females. As you may know, I am  Registered Dietitian and Fertility Nutrition expert and I am frequently getting asked which foods can help  boost fertility.  For this reason, I created this list.  It is here to guide you, on which to prioritize during your fertility journey. Many foods can support your fertility health. And of course, there is much more information about fertility nutrition that is unique to you, so it’s always best to consult a Registered Dietitian to help with your personal nutrition goals.

It appears that improving fertility through diet is an easy and effective way to reach your dreams of expanding your family.  It involves consuming nutrient-rich foods that support reproductive health. 

So, without further delay, here are my top ten foods that can help optimize your fertility. 

1. Beans & Lentils

First, this study says that by eating 5% of your total energy intake as vegetable protein instead of animal protein, you can have >50% lower risk of ovulatory infertility.  This means that protein coming from beans, lentils, chickpeas and legumes helps females improve your fertility outcomes.  As well, they are low in saturated fats and high in essential nutrients like fibre, selenium, magnesium, folate, zinc, B vitamins, iron, and more! As well, you may be thinking, but how do I get more plant proteins in my diet?  To help you, see my “swap this for that” list below! 

Regular Recipe to Fertility Recipe: 

• Beef Chili To Bean Chili
• Chicken Fajitas  To Tempeh Fajitas
• Meat Bolognese To Lentil Bolognese
• Seafood Pho To Tofu Pho

Here are some more great plant-based recipes for you to try! 

2. Citrus Fruit 

Second up are citrus fruits! These are high in vitamin C, potassium, flavonoids, carotenoids and other antioxidants, copper, phosphorus, fiber, B vitamins, and more.  As well, look at this research study that says citrus fruits help increase fertility in females!  Because of that, I recommend starting your day with a glass of water and freshly squeezed lemon or lime juice. 

Here too is a fantastic creamy lemon smoothie recipe for you to try. It is super refreshing and flavourful!  

3. Walnuts

Third are Walnuts!  We can’t talk about fertility without mentioning nuts and specifically walnuts. They are  nutrient powerhouses!  Further to why, they are high in so many fertility nutrients such as, Omega 3 fatty acids, plant-based protein, fibre, Vitamin E, antioxidants like polyphenols and melatonin as well as vitamins and minerals like B vitamins, magnesium, phosphorus, copper,  manganese, zinc and selenium.  To sum it up, all of these nutrients have a great impact and benefit to your reproductive and fertility health.  

Here is a fantastic Walnut-crusted Salmon recipe for an easy and delicious weeknight dinner. 

4. Chia Seeds

Fourth to the plate are chia seeds.  These seeds are small, nutrient-dense and high in nine essential amino acids, which are essential for hormone production.  As well, beyond being high in Omega 3 fatty acids , they are balanced with Omega 3 and omega 6 fatty acids, which is crucial for overall health.  To expand for you, I think a really wonderful way to enjoy chia seeds is in a smoothie, topped over yogurt, mixed with water or made into chia pudding. 

5. Avocado

Fifth to be mentioned are Avocados. This unique fruit, known for its creamy texture and rich flavor, is wonderful for fertility health.  It offers a wide variety of vitamins, minerals, healthy fats, and beneficial compounds.  Because avocados are rich in healthy fats, Vitamin K, E, C and B vitamins and minerals like potassium, magnesium and copper, as well as antioxidants, fibre and phytosterols, they support female fertility in many different ways. 

6. Eggs

Sixth and not to be missed are Eggs!  Eggs support fertility by their rich source of amino acids, and further to that, they are one of very few foods that contain all 9 essential amino acids. As well, they are rich in Vitamins B12, D, A and E, all crucial for fertility health.  And it keeps going, they contain iron, zinc, selenium, choline and carotenoids that benefit overall health, hormone production, ovulation and improved fertility outcomes.

Try this Egg and Arugula Avocado toast for breakfast, snack or lunch! 

7. Quinoa

Seven is a seed.  Specifically, Quinoa is a seed. We eat it like a grain but it is actually considered a seed. Because of that, it is gluten-free and contains a variety of vitamins, minerals, and beneficial compounds that help support you. Some nutrients include protein, fibre, Vitamin B1, B2, B3, B6 and folate, as well as minerals like iron, magnesium, phosphorus, manganese, zinc and copper. Plus, it is rich in antioxidants and a great source of healthy fats too.  It’s versatile too, as quinoa can be used in salads, soups, stir-fries, pilafs, and as a substitute for rice or other grains. 

8. Salmon

Eighth to join us is Salmon! You have likely heard all about salmon so I’ll keep this brief! It’s nutrient-rich, offers a wide range of vitamins, minerals, healthy fats, and other beneficial compounds.  To expand on this, try to purchase sustainable, wild salmon from your trusted fishmonger and I commonly recommend eating this fish at least 1/week. 

Here is a great salmon recipe you can use in your weekly rotation! 

9. Berries

Second to last are Berries! Small, colorful and packed with nutrients, these health-promoting fruits are not to be skipped. Specifically. strawberries, blueberries, raspberries, and blackberries are high in Vitamin C and E, both important for fertility health. All are rich in fibre, antioxidants, potassium, Vitamin K, phytochemicals and more, they can be eaten fresh or frozen.  I like them in a smoothie, on top of toast or cereal, as a side dish at lunch or dessert, basically just any time of day!

10. Water

And last but never least, I can’t say enough about drinking water to support your fertility.  It is crucial!  It helps supply nutrients, helps you feel better during the day and helps to support your hormone production and so much more. The bottom line is drink water!  You can try mixing it with lemons or limes, add chia seeds to it, flavour it with herbs, drink it super cold or piping hot, just get it in your body, to help you help yourself! 

Summary

In sum, these top 10 foods are crucial to help you optimize your fertility health.  Key nutrients in these foods help to hormone balance, improve egg quality and sperm production, maintain balanced blood sugars, promote a healthy weight, reduce inflammation and help increase success for IVF and IUI’s.  So, I recommend now that you grab a grocery list and add these foods to help you improve your journey today! 

And of course and as always, I am here if you want 1:1 support. Click below for a free discovery call today.