When you’re trying to conceive, it’s natural to focus on the big picture—tracking your ovulation, maintaining a healthy lifestyle, and perhaps even exploring fertility treatments. However, one often-overlooked aspect that can significantly impact your fertility is your diet. The foods you eat can play a crucial role in preparing your body for pregnancy and increasing your chances of conceiving.
In this blog, we’ll explore the connection between diet and fertility, highlighting the key nutrients and foods that can optimise your reproductive health. Whether you’re just starting your journey to parenthood or have been trying for a while, incorporating these fertility-boosting foods into your diet can make a real difference.
The Fertility-Diet Connection
Your diet is a fundamental aspect of your overall health, and this is especially true when it comes to fertility. The nutrients you consume can influence hormone production, egg and sperm quality, and even the health of your future baby. A well-balanced diet rich in fibre, omega-3 fatty acids, essential vitamins, minerals, and antioxidants, such as the Mediterranean diet, can:
- Regulate ovulation
- Improve egg and sperm quality
- Support early foetal development
- Reduce the risk of certain birth defects
In contrast, a diet lacking in key nutrients or high in trans fats, sugars, and refined carbohydrates can negatively impact fertility. This is why making mindful dietary choices is very important when you’re trying to conceive.
Foods a Fertility-Friendly Diet Should Include:
- Fruits and vegetables packed with vitamins, minerals, and antioxidants
- Whole grains and legumes (including pulses) for fibre, protein, and nutrients like folic acid
- Plant-based and lean proteins such as beans, lentils, poultry, and fish
- Healthy fats from sources like avocados, nuts, seeds, and olive oil
- Low-fat dairy and poultry
Nutrients that Boost Female Fertility
When it comes to foods that increase fertility in females, there are several key nutrients to focus on:
|
Nutrient |
Food Sources |
Benefits |
|---|---|---|
|
Folic Acid |
Dark leafy greens, legumes, fortified cereals |
Prevents birth defects, supports feotal development |
|
Vitamin B12 |
Low-mercury fish, lean meats, eggs, yoghurt |
Supports baby’s brain and nervous system development |
|
Omega-3 Fatty Acids |
Salmon, flaxseed, chia seeds, olive oil |
Supports foetal development and overall health |
|
Iron |
Beans, poultry, eggs, fish, beef, broccoli |
Essential for healthy ovulation |
|
Antioxidants and Fibre |
Berries, apples, quinoa, avocados |
Improves ovulation and overall fertility |
Nutrients that Boost Male Fertility
Men’s fertility can also benefit from a nutrient-rich diet. Some key nutrients to focus on include:
|
Nutrient |
Food Sources |
Benefits |
|---|---|---|
|
Zinc and Selenium |
Sunflower seeds, walnuts, and seafood |
Improves sperm count, motility, and morphology. |
|
Vitamin E |
Sunflower seeds |
Boosts sperm levels and motility |
|
Omega-3 Fatty Acids |
Salmon, flaxseed, chia seeds, olive oil |
Beneficial for men’s sperm health and overall reproductive well-being. |
Foods to Avoid for Optimal Fertility
Just as certain foods can boost fertility, others can hinder it. When trying to conceive, it’s best to limit or avoid:
- Processed foods: High in unhealthy fats, added sugars, and artificial ingredients, processed foods can contribute to inflammation and hormone imbalances.
- High-mercury fish: While fatty fish are great for fertility, some types (like swordfish and shark) of fish are high in mercury, which can be harmful to foetal development.
- Alcohol: Heavy alcohol consumption can disrupt hormone production and reduce fertility in both men and women.
- Caffeine: While moderate caffeine intake (less than 200 mg per day) is generally considered safe, excessive consumption may negatively impact fertility.
Reinforcing your Fertility Diet
In addition to eating a variety of nutrient-rich foods, you may also want to consider taking a prenatal vitamin supplement. Key vitamins to look for in supplements include:
- Folic acid: Essential for conception and preventing birth defects
- Vitamin B12: Supports healthy foetal development and fertility
- Vitamin D: Promotes bone growth
- Iron: Supports placental and feotal development and helps prevent anaemia.
Note: You must always consult with your doctor before starting any new supplement regimen.
For more information on optimising your fertility, check out our video on fertility diet.
Fertility and Weight: Finding the Right Balance
In addition to the quality of your diet, your overall calorie intake and body weight can also impact fertility. Being either underweight or overweight can disrupt hormone production and affect ovulation.
For women, maintaining a Body Mass Index (BMI) between 18.5 and 24.9 is considered optimal for fertility. Obesity, particularly when accompanied by conditions like Polycystic Ovary Syndrome (PCOS), can significantly reduce the chances of conceiving. In women, obesity is linked to:
- Higher rates of infertility
- Lower In Vitro Fertilisation (IVF) success rates
- Increased risk of PCOS
Similar to women, men’s fertility is also affected by weight. Obesity in men is linked to:
If you’re struggling with your weight, working with a dietitian can help you develop a plan to reach a healthy BMI and improve your fertility.
Myth-busting: Can certain foods increase your chances of having twins?
You may have heard that certain foods, like yams or dairy products, can boost your chances of conceiving twins. However, there is no scientific evidence to support these claims.
The likelihood of having twins is largely determined by genetics and maternal age. While some studies suggest that women who consume more dairy may be slightly more likely to have twins, this link is not conclusive and should not be relied upon as a fertility strategy.
Top 8 Best Foods to Eat to Increase Fertility
- Sunflower Seeds
Roasted and unsalted sunflower seeds are high in vitamin E, an essential nutrient that increases sperm count and motility in some people. In addition, sunflower seeds are rich in folic acid and selenium, which are important for female and male fertility. Furthermore, sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids. - Beans and Lentils
Beans and lentils are excellent sources of fibre and folate, both of which are crucial to maintaining a healthy hormonal balance. Other things that lentils contain are high levels of polyamine spermidine, which help in sperm fertilizing the egg. These are also high in protein, which promotes healthy ovulation. - Pomegranate
Pomegranates have long been associated with fertility and childbirth because of their many seeds. While this isn’t a scientific reason to appreciate pomegranates, it is certainly interesting. As for science, pomegranates are loaded with antioxidants that can improve semen quality. - Egg Yolk
Egg yolks provide most of the iron, calcium, zinc, vitamin B6, folic acid, and vitamin B12 in the egg. They also contain 100% of the vitamin A in eggs. Egg yolks from free-range chickens are also extremely rich in fertility-enhancing omega-3 fatty acids, EPA and DHA, as well as in the fat-soluble vitamins A, D, E and K2.
Another great reason to eat eggs: they’re an inexpensive source of lean protein, which is good for fertility in both men and women. Eggs also contain choline, which can reduce the risk of certain birth defects. However, not all studies have found this benefit. - Pineapple
Pineapple contains bromelain, a natural enzyme that has anti-inflammatory and anticoagulant properties. Bromelain stimulates your immune system to break away from an inflammatory condition. Inflammatory foods can affect your fertility, and chronic inflammation can stimulate the body to suppress ovulation. - Salmon
Salmon is on almost every superfood list, whether for fertility or not. Salmon is high in essential fatty acids and omega-3 fatty acids, which are beneficial for fertility in both men and women.
It’s also an excellent source of selenium and vitamin D. Selenium is an essential vitamin for sperm health, and low levels of vitamin D, appear to be linked to poor fertility in both men and women. - Cinnamon
Taking cinnamon supplements can help speed up irregular menstrual cycles in women with the polycystic ovarian syndrome (PCOS), a common cause of female infertility. - Citrus Fruits
Citrus fruits like oranges and grapefruits are among the best sources of vitamin C. Grapefruits and oranges contain polyamine putrescine, which some animal studies have linked to the potential for improving egg and sperm health.
The Bottom Line
Focus on eating a balanced diet rich in whole foods, lean proteins, and healthy fats. Furthermore, pay attention to key nutrients like folic acid, vitamin B12, and omega-3 fatty acids, and maintain a healthy body weight through a balanced diet and regular exercise.
A Word from the Expert
A healthy diet is like building a strong foundation for fertility. It provides the essential nutrients and energy your body needs to support conception and a healthy pregnancy. Think of it as investing in your reproductive health ~ Prachi Benara
FAQs
What are the top Indian foods to increase fertility?
There are several things that a woman needs to take care of throughout her pregnancy, especially when it comes to her diet. Here is a list of food items that foods that increase fertility and ovulation function and are easily available in every Indian kitchen.
- Greek Yoghurts
- Asparagus
- Walnuts
- Egg Yolks
- Cheese
- Berries
- Leafy Greens
What are the 7 best foods to increase fertility?
Well, there is no magic diet that leads to pregnancy, but diet and lifestyle choices have a significant impact on reproductive health for both women and men. The foods you eat and other factors like lifestyle changes and maintaining stress levels can increase fertility.
Top 7 foods that help to increase fertility include-
- Beans and Lentils
- Sunflower Seeds
- Avocados
- Salmon
- Quinoa
- Cheeses
- Greek Yogurt
What foods are bad for fertility?
When trying to conceive, you want to do everything possible to make sure that your sperm is healthy and can fertilize your partner’s egg. Eat plenty of fruits and vegetables rich in iron, zinc, and vitamins. Certain food items should be avoided. Consumption of these foods can interfere with sperm production and lead to the development of sperm with poor motility and inappropriate morphology. There are some foods that you need to avoid during fertility treatment including:
- High mercury fish
- Full fat milk
- Processed meats
- Alcohol and carbonated drinks
- Cigarettes
Which fruit is good for fertility?
The berries are suitable for both men and women trying to get pregnant. Raspberries and blueberries are rich in anti-inflammatory phytonutrients and natural antioxidants that help increase fertility. They are also a good source of folic acid and vitamin C, which can aid in fetal development. Berries also help with weight loss and should be included in your diet to boost fertility.
How to improve egg quality for pregnancy?
It is always said that those women who want to boost egg quality and improve fertility should have some specific food in their diet along with lifestyle changes including:
- Add high protein food to your diet
- Quit smoking
- Manage stress
- Achieve a normal BMI (body mass index)
- Invest in supplements
