Top 10 Fertility Boosting Foods

You’re already loading up on organic fruits and veggies, staying away from processed foods and making sure you get enough lean protein and healthy fat into your diet, as well as taking a prenatal vitamin for insurance. But can eating certain foods enhance your fertility? The answer is yes! Below are some of my favorite fertility boosting foods:

  1. Eggs: Organic eggs are packed with a high concentrate of vitamins and minerals, along with amino acids like choline, which improves follicle quality. Like folate, it helps prevent neural tube birth defects and aids in brain development. And don’t forget to keep the yolk—that’s where the good stuff is.
  2. Avocados: Another great way to get your daily dose of folate is through avocados. The green, skinned fruit contains vitamin K, which helps your body effectively absorb nutrients while maintaining hormonal balance. It’s also high in potassium, a key to regulating blood pressure. A great way to eat it: Spread one-third of an avocado on toast and drizzle with olive oil, another known fertility booster. It contains a high concentrate of vitamin E, which is known to stabilize and protect cells from oxidative damage, a plus for women with PCOS or diabetes.
  3. Walnuts: All nuts have their benefits, but they’re not all created equal. Walnuts are high in fiber and one of the only vegetarian foods that contain omega-3. Plus, they’re filled with magnesium, which helps produce progesterone and increase blood supply to the uterus, helping with fertility. Magnesium can also ease morning sickness symptoms that women typically face in the first trimester.
  4. Beans + Lentils: These plant-based proteins are high in fiber and B vitamin, and are also a good source of folate and iron. If you choose a canned variety, check that it’s free of BPA, a chemical that can negatively affect your estrogen levels.
  5. Wild Salmon: Wild salmon is a great protein alternative to meat and poultry. The fatty fish is one of the best sources of omega-3 and DHA (Docosahexaenoic acid), which is really important for fetal brain and eye development. Overweight and obese women are particularly DHA-deficient, so it’s a good nutrient to load up on before getting pregnant. Make sure to get wild caught Alaskan and never farm raised.
  6. Leafy Greens: Eating dark green veggies like spinach, kale and Swiss chard is one of the best ways to take in essential prenatal nutrients like calcium, iron (especially important when you’re menstruating) and folate, which also protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy. Since it can take a few weeks to even know you’re pregnant, it’s important to load up on plenty of folate while you’re trying to conceive. 
  7. Citrus Fruits: Not only are oranges, grapefruits and other citrus fruits one of the best sources for vitamin C, they’re also packed with potassium, calcium and folate—a B vitamin that can help you get pregnant by regulating ovulation and creating a healthy environment for eggs. You should aim for at least one serving of citrus fruit each day (try a medium-size grapefruit, a large orange, three clementines or one kiwi) in addition to another serving of fruits.
  8. Berries: Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which help boost both female and male fertility. Like citrus, they’re high in folate and vitamin C, which can help with fetal development down the road. Berries are also a good source of fiber and can aid weight loss (women at a healthier weight tend to have less trouble conceiving), so aim for at least one cup a day. 
  9. Maca: A yummy traditional food enjoyed in abundance by pregnant and nursing mothers in Peru. It has a nice carmel-like flavor. This superfood is rich in essential vitamins and minerals, and does a wonderful job at balancing hormones for both men and women. It is widely available and fairly priced, but make sure to buy organic.
  10. Water: I couldn’t leave this one out! Drinking filtered water, and plenty of it, is key for boosting fertility and overall health for both partners! Water helps us flush toxins, hydrate our cells, and create a juicy environment for conception to take off.

All fresh, nutrient dense food that helps nourish our body will in effect boost fertility. The key is to eat a balanced diet that supplies your body with enough vitamins, minerals, and antioxidants to keep you healthy and strong. If you are interested in learning details about how diet plays a roll in the fertility of you and/or your partner, or if this post brought up questions, please send me a message here