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Ovia Health Blog

9 nutritious foods to help boost your fertility

February 1, 2019

There's no one magic food that can help you get pregnant faster, but these foods can help support good reproductive health. Making room for them on your plate can also help foster a nutritious, well-balanced diet - even if you're not TTC right now. 

Maintaining a nutritious, well-balanced diet is one of the best ways to not only promote your fertility, but also to put you on the path of healthy eating if you do conceive. The best diet for you is one that's made up of delicious and nutritious foods that you enjoy eating - but fertility and nutrition experts agree that these nine foods are real power players in terms of the nutrients they offer, so if you don't have them on the menu regularly now, you may want to add them to the mix. 

Eggs
Packed with protein, loaded with Vitamins B12 and E, and often enriched with good monounsaturated fat like DHA, eggs are frequently cited among the most effective foods for promoting your fertility. If you're having trouble making an egg selection at the grocery store, look for those that contain DHA or other omega-3 fatty acids. Make sure you do not discard the yolk before cooking, as this is where you'll find most of the fertility-boosting nutrients.

Avocado
Are you surprised that this trendy superfood is on the list? Don't be - there's hype for good reason. Loaded up with everything from folate to Vitamin K, avocado is sure to help keep you and your future baby healthy. Avocado can be enjoyed as a spread, an ingredient in a salad, or a number of other ways, so eat up!

Salmon
Overflowing with omega-3 fatty acids to help balance your reproductive system and keep you as healthy as possible, rich in protein, and nearly devoid of the dangerous levels of mercury found in many other fish, salmon is unanimously recognized as a fertility all-star. Salmon is a great alternative to red meat when you are trying to conceive, as red meat high in saturated fats may actually inhibit your ability to get pregnant.

Citrus fruits
Fruits like oranges, lemons, and grapefruits possess a wealth of Vitamin C, which helps stabilize your ovulation and encourages the release of an egg, as well as folate, the naturally-occurring form of folic acid that is known to help women get pregnant, and babies develop properly.

Broccoli
Not that you needed to be reminded that broccoli is good for you, but broccoli is good for you! Broccoli has among the highest calcium content of any vegetable, which is very important as calcium helps regulate the alkalinity of the reproductive tract and usher sperm along. Broccoli is also bursting with folate, Vitamin C, and other vitamins and minerals to help keep your reproductive health as strong as possible.

Whole Milk and Dairy Products
Calcium is incredibly important to get enough of as you try to conceive, but not all calcium is created equal. The calcium found in skim and other lesser-fat milks does not absorb as effectively as does the calcium found in whole-fat dairy products. Whole milk also contains lots of protein and Vitamin B12.

Whole Grains
Often enriched with folic acid and high in dietary fiber and iron, whole grains are an essential part of any fertility diet. And women who are trying to conceive should not follow the same diet as those trying to lose weight, so it's important to get a healthy supply of whole grain, complex carbohydrates.

Spinach and Kale
Two distinguished carvings on the Mount Rushmore of leafy greens, spinach and kale are among the most beneficial fertility foods around, as both are high in folate, iron for healthy red bloods cells, calcium, and manganese. You'll also find more than half of your daily Vitamin A requirement in just 1 cup of either.

Almonds
Loaded with the healthy monounsaturated fats that support the reproductive system, as well as Vitamin E and other vitamins and minerals, snacking on almonds is a great way to give your fertility a delicious boost, try it out!


Sources

  • Saldeen P, Saldeen T. "Women and omega-3 Fatty acids." Obstetrical & Gynecological Survey. 59(10):722-30; quiz 745-6. Web. 10/4/2015.
  • "Nutrition During Pregnancy: FAQ001." ACOG. American College of Obstetricians and Gynecologists, 4/15/2015. Web.
  • J.E. Chavarro, J.W. Rich-Edwards B. Rosner, W.C. Willett. "A prospective study of dairy foods intake and anovulatory infertility." Human Reproduction. 22 (5): 1340-1347. Web. 2/28/2007.
  • Toledo E, Lopez-del Burgo C, Ruiz-Zambrana A, Donazar M, Navarro-Blasco I, Martínez-Gonzalez MA, de Irala J. "Dietary patterns and difficulty conceiving: a nested case-control study." Fertility & Sterility. 96(5):1149-53. Web. 9/11/2011.