The Fertility Diet: 7 Foods to Help Fertility

Americans are more conscious of their diets today than ever before. With the New Year hanging just around the corner, you can bet that millions of Americans will be setting up their resolutions and shaping up their diets for the new year. 

But what if your new year plans have more to do with expanding your family? Maybe adding a new little one to the mix? 

What you eat has a huge effect on your health, and that includes your reproductive health. A proper fertility diet can make a big difference as you prepare and attempt to get pregnant

Read on, and we’ll walk you through our list of ten foods to help fertility. 

1. Cold Water Fish

The one thing you know you’ll want plenty of during your fertility hunt is hormones. And a great, if surprising source? Fish. 

In addition to protein, fish also contains plenty of essential fatty acids that are important to our diets. Omega 3 acids help in the production of the aforementioned hormones. But they also help to reduce inflammation and regulate your menstrual cycle. 

When picking out fish for your diet, try to stay away from deep water fish. They have potentially large concentrations of mercury that can be harmful instead of helpful to your pregnancy chances. Cold water fish such as cod, halibut, or salmon are some perfect choices for a fertility diet. 

2. Beans

One of the most versatile food items is also one of the best for your fertility. Beans contain a high percentage of the B vitamin known as folate, which can boost fertility in women (and men too!). Out of all vitamins, folate is probably the one best-known and most essential vitamins for pregnancy. 

A folate deficiency can increase the risk of preterm labor and low birth weight. It can also lead to higher homocysteine levels in your blood, which can cause many pregnancy complications. 

Bean and folate consumption can help to prevent such defects at birth. It can help prevent heart defects in a fetus, as well as limb and urinary track deficiencies. 

Beans are also packed with protein, fiber, and various nutrients that are all essential in maintaining fertility health. They’re also hugely beneficial for your digestive system. 

3. Avocados

Eating any kind of fruit is probably helpful for your reproductive system. But if you want to reach for one in particular, try an avocado. 

Avocados are folate heavy and have large amounts of monounsaturated fat, which is the kind of fat that is actually good for you. This kind of fat helps keep your cholesterol levels low. It also plays a big role in your endocrine system, which regulates hormone creation. 

They also provide a bevvy of healthy vitamins and nutrients, all of which can aid your fertility and help you to feel great. Spread some on toast in the morning for a quick but perfect conception diet addition. 

4. Spinach 

Let Popeye be your diet model, and try to stock up on spinach during your pregnancy preparations. 

Spinach and other dark and leafy greens are rich in Vitamin E, which can be hugely beneficial to couples hoping to get lucky. Vitamin E actually has many fertility benefits for men, helping to improve both sperm health and mobility. 

A lack of vitamin E has shown in studies to decrease the odds of fertility in mammals. The vitamin also serves as an important antioxidant, protecting both sperm and egg DNA. 

5. Citrus Fruit

Having a refreshing orange, lime, or other citrus meal with your breakfast can be a great addition to your fertility diet. 

Citrus fruits are rich in another kind of vitamin, Vitamin C, which has a number of fertility-based benefits. Vitamin C effects hormone levels in the body. It can increase fertility in women who are struggling with luteal phase defect or a number of other pregnancy issues. 

Vitamin C also has great fertility benefits for men. Consumption of vitamin c is believed to help prevent sperm from sticking together, increasing mobility and therefore chances of impregnation. 

6. Yogurt

Yogurt is already one of the more healthy breakfast options available to you, but it can also aid your reproductive health. 

Yogurt is rich zinc, and zinc is especially important for your body’s health. Zinc regulates over 300 enzymes in the body, monitors estrogen levels, and ensures cells are dividing properly. A shortage of zinc in the body can even lead to miscarriage. 

Zinc is available in a number of foods, including beef, lamb, turkey, and shrimp. But cooking can threaten to damage zinc. So if you really want to make sure your intake is high, it’s better to go with ready-to-eat options like yogurt to make sure you’re getting your fill.

7. Eggs

You’ll want a fair share of nutrients while trying to get pregnant. All of the previous items we mentioned are pretty nutrient heavy, but it can be beneficial to hone in on more nutrient-heavy foods. 

Eggs are easy to make and a source of many nutrients. Eggs contain Vitamin D, Vitamin B12, and plenty of protein. Try to shop for eggs that are fresh and from chickens that were raised cage-free. This will help you avoid eggs that may have been sprayed with harmful pesticides. 

Foods To Help Fertility

Keeping a diet that’s rich in nutrients and vitamins can be one of the most important things you do while trying to get pregnant. Consuming lots of the above foods to help fertility can help your reproductive system run smoothly. It can also keep you and your future fetus healthy and problem-free. 

Need more pregnancy nutrition advice? Check out our blog for pointers and advice. 



This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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Stephanie McClane About Author

Stephanie McClane is a mother of three and enjoys sharing the knowledge she gathered throughout her pregnancies. After approaching her last two pregnancies from a more holistic prespective and having two natural births, she was inspired to share her experiences with other moms-to-be.

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