In this article, you will learn my top 10 foods that I recommend to help increase fertility in females.  As a Registered Dietitian specializing in Fertility health, I am always asked which foods can help increase fertility. As a result, I created my top 10 foods list to help you know which foods to prioritize during your fertility journey. To clarify too, many foods can be part of your health fertility journey. To add further, there is much more information regarding aspects of fertility nutrition that is personal to you, so it’s always best to talk to a Registered Dietitian to help you with your nutrition goals. 

Improving fertility through foods and diet involves consuming nutrient-rich foods that support reproductive health. While diet alone may not solve fertility issues, it can certainly play a role in optimizing overall health and fertility. Here are ten foods that are commonly associated with promoting fertility in females.

1. Beans & Lentils

This study indicates that eating 5% of your total energy intake as vegetable protein instead of animal protein was associated with a more than 50% lower risk of ovulatory infertility.  This means that protein coming from beans, lentils, chickpeas and legumes helps females ovulate and supports improved fertility outcomes.  They are low in saturated fats and high in essential nutrients like fibre, selenium, magnesium, folate, zinc, B vitamins, iron, and more!

From my experience too, sometimes the hardest part is knowing how to include these into your routine.  Because of that, I’ve included a quick “swap this for that” list below on how t0 include more beans and lentils into your weekly routine.

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 

Citrus fruit is high in vitamin C, potassium, flavonoids, carotenoids and other antioxidants, copper, phosphorus, fiber, B vitamins, and more.  This research study mentions citrus fruits a lot in support of increasing fertility in females (and many more food items too). 

I recommend starting your day with a glass of water and freshly squeezed lemon or lime juice to get you started. 

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

3. Walnuts

Speaking of fertility foods, walnuts are a nutrient powerhouse! 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. All of these are beneficial for your reproductive and fertility health.  

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

4. Chia Seeds

Chia seeds are small, nutrient-dense seeds that have gained popularity for their health benefits and even more so for your fertility health.  These are high in nine essential amino acids, 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. 

A really wonderful way to enjoy chia seeds include in a smoothie, topped over yogurt, mixed with water or made into chia pudding. 

5. Avocado

Avocado is a unique fruit known for its creamy texture and rich flavor and is wonderful for improved fertility health.  It is a nutrient-dense food that offers a variety of vitamins, minerals, healthy fats, and other beneficial compounds. Avocados are rich in healthy fats, Vitamin K, E, C and B vitamins and minerals like potassium, magnesium and copper. They are rich in antioxidants, fibre and phytosterols.  These all support female fertility in many different ways. 

6. Eggs

Eggs can support fertility outcomes by being a rich source of amino acids, and is one of the few foods that contain all 9 essential amino acids. They are rich in Vitamin B12, D, A and E, which are important to support fertility outcomes.  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

Quinoa is a nutrient-rich pseudocereal that is highly valued for its nutritional profile.  It is gluten-free and contains a variety of vitamins, minerals, and beneficial compounds that help support fertility outcomes. Nutrients include protein, fibre, Vitamin B1, B2, B3, B6 and folate, as well as minerals like iron, magnesium, phosphorus, manganese, zinc and copper. It is rich in antioxidants and a great source of healthy fats, both being essential for optimizing fertility outcomes. 

Quinoa can be used in salads, soups, stir-fries, pilafs, and as a substitute for rice or other grains. It’s a versatile and nutritious addition to a balanced diet.

8. Salmon

Salmon is a nutrient-rich fish that offers a wide range of vitamins, minerals, healthy fats, and other beneficial compounds. I try to purchase sustainable, wild salmon as much as I can, and I purchase if from fishmongers I know and trust.  Rich in healthy fats, Vitamin D, protein, vitamins and minerals, I commonly recommend eating this fish at least 1/week. 

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

9. Berries

Berries are small, colorful fruits packed with nutrients and health-promoting compounds.  Different types of berries, such as strawberries, blueberries, raspberries, and blackberries, may vary slightly in their nutrient composition, but they generally share several key nutrients and antioxidants. They are high in Vitamin C and E, both important for fertility health in females. Rich in fibre, antioxidants, potassium, Vitamin K, phytochemicals and more, they are easy to eat fresh or frozen.  You can also purchase these as organic, if you can.  Toss them into a smoothie, on top of your toast or cereal, as a side dish for your lunch or dessert after dinner, these are great anytime of day.  

10. Water

I can’t say enough about drinking enough water to support your fertility.  It is crucial to help supply these nutrients to all the places it needs to be, to support your overall energy levels and feel good feelings in the day as well as support your hormone production and blood sugars.  Drink water! Mix 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

Healthy eating is crucial for fertility as it supports optimal hormone balance, improves egg quality and sperm production, helps maintain balanced blood sugar levels, promotes a healthy weight, reduces inflammation, aids in successful outcomes for assisted reproductive technologies, and contributes to overall health and well-being, emphasizing the importance of a nutrient-rich diet in enhancing fertility. These foods, listed above, is the beginning of your road map to improved fertility outcomes.  Grab your grocery list, add these foods, and create your improved nutrition plan to support your fertility goals. 

If you want to learn more about how personalized nutrition can help you, book a free discovery call today