Top 12 Superfoods to Boost Fertility
Having a baby is one of life’s most desired and
precious events. So when you struggle to become
pregnant, it can take a toll. Fortunately, the
solution may be closer at hand than you think.
Food and fertility are intrinsically linked. A
proper diet helps regulate hormones and improve a
woman’s health, increasing her chances of getting
pregnant. Also, a properly planned diet helps
prepare a woman’s body for pregnancy and can even
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1. Brown Rice
Brown rice is a good source of complex
carbohydrates, which will help improve a woman’s
fertility by promoting regular ovulation. In a
six-year study of 18,000 Harvard nurses, researchers
found that those who ate white rice were 92% more
likely to experience infertility compared with those
who ate brown rice.
Also, brown rice contains a good amount of folic
acid, which aids in blood production and is very
important for preventing neural tube defects in
newborn babies. Try to include brown rice in your
diet three times a week for your overall health.
2. Whole Milk
If you are trying to conceive, stop drinking skim
milk as it has been found to promote infertility.
Instead, opt for whole milk, which contains a good
amount of calcium that is great for reproductive
health as well as your bones.
Also, whole milk has fats that are needed for
pregnancy. If you do not like whole milk, you can
include full-fat ice cream, yogurt or cottage cheese
in your diet to get similar benefits. Drink one
glass of whole milk per day to give your body the
required calcium and improve your chances of getting
3. Red Meat
Iron is required to give you the energy you need for
fertility and blood flow, says Sydney-based Dr Themi
Garagounis, a family and relationship specialist.
"Red meat is a good source of iron and also supplies
protein, which provides the basic building blocks of
hormones," Garagounis says. "Spinach is good too but
you have to eat a tonne of it."
Garagounis recommends women eat about 100 grams of
lean red meat three times a week to get their bodies
4. Olive Oil
The monounsaturated fat present in olive oil helps
improve the body’s sensitivity to insulin and reduce
inflammation; both of these are good for fertility.
A study done at the Harvard School of Public Health
found that higher intake of monounsaturated fat is
directly linked to higher odds of live birth. So,
women undergoing infertility treatment must include
olive oil in their diet plan.
According to a study published in Fertility and
Sterility, vitamin C-enriched foods are highly
essential for those who are planning to conceive.
Due to its high content of vitamin C, broccoli can
help boost fertility.
In men, vitamin C improves sperm quality and
protects sperm from DNA damage. In women, it helps
reduce the chance of miscarriage and chromosomal
problems. Also, broccoli is rich in B vitamins as
well as calcium, iron, and zinc that are highly
essential for women wanting to conceive when they
are in their mid-30s or older.
Oysters are an excellent source of zinc, a highly
essential nutrient for those who are trying to
conceive. In males, zinc helps increase testosterone
and semen levels. Zinc deficiency in the body has
been found to disrupt normal menstrual cycles in
women and slow down the production of good quality
sperm in men.
Also, according to the Centers for Disease Control’s
Assisted Reproductive Technology report, low levels
of zinc in women have been directly linked to
miscarriage in the early stages of a pregnancy.
7. Sunflower Seeds
They may be small, but sunflower seeds are packed
"They're high in nutrients like zinc, which is the
most important nutrient for male and female
fertility," says Brisbane-based naturopath and
author of Making Babies (Zeus Publications), Jason
Sunflower seeds are also full of protein, which is
important for a fertility diet.
Eggs contain vitamin D, which plays a key role in
boosting fertility. According to a study done by
Yale University, infertile women often suffer from
vitamin D deficiency. In addition, eggs are rich in
antioxidants and carotenoids that boost fertility in
The vitamin B12, omega-3 fats and folate in eggs
also will minimize the possibility of birth defects.
Those who are planning to conceive, and who also
keep a close eye on their weight, can safely enjoy
up to six eggs per week.
Salmon is one of the best fertility-boosting foods.
This is mainly due to its high content of omega-3
fatty acids, which can help regulate reproductive
hormones, increase blood flow to reproductive
organs, and even minimize stress.
Another magical nutrient in salmon is selenium, a
mineral that produces antioxidants that protect the
eggs and sperm from free radicals. It can also help
prevent chromosome breakage, which is known to cause
birth defects and miscarriages.
Try to incorporate a serving of oily fish like
salmon into your diet two to three times a week. You
can also include sardines, mackerel, herring, and
anchovies to boost fertility.
10. Black Beans
Black beans are rich in fiber that helps regulate
blood sugar levels, which helps reduce fertility
issues such as polycystic ovary syndrome and
immunological issues while promoting a healthy
Plus, black beans contain vegetable protein.
According to a study published in the American
Journal of Obstetrics & Gynecology, a diet high in
vegetable protein can make you more fertile. Also,
black beans contain folate, manganese, protein,
magnesium and iron that are highly essential for
women who are planning to conceive.
A diet high in vitamin E has been shown to improve
sperm health in men. Studies have also shown that
vitamin E deficiency in women can be one cause of
infertility. Vitamin E is also an important
antioxidant that helps protect DNA in sperm and
Also, this nutrient protects embryos from
miscarriages. To increase your intake of vitamin E,
one of the best superfoods is almonds. Try to eat
some dry roasted almonds daily with a glass a milk
to improve fertility.
This fruit boosts fertility due to its high content
of folic acid, monounsaturated fat and good enzymes.
Folic acid, a type of B vitamin, helps boost
fertility in both women and men and it also helps
prevent neural tube defects inbabies.
Plus, the monounsaturated fat in avocado helps
regulate the hormones involved in reproduction and
increase your chances of conceiving. Those who are
undergoing in-vitro fertilization (IVF) treatment
should eat a salad made with avocado and olive oil
In addition to including these superfoods in your
diet plan, you can increase your chances of becoming
pregnant by reducing stress, sleeping properly,
drinking ample amounts of water, exercising
regularly, managing your weight, quitting smoking
and avoiding too much alcohol.