Best Fertility Foods When Trying To Get Pregnant

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Diet and fertility are both hot topics and foods that boost fertility are capitalizing on this trending interest. However, does eating certain foods increase your chances of becoming pregnant?

Eating a nourishing and balanced diet benefits both men and women. While there is no single meal or fertility diet that can instantly increase your chances of getting pregnant, both men and women can reap the benefits of doing so.

Without further ado, here is a list of 20 Fertility Foods you need to eat when trying to get pregnant.

20 Best Fertility Foods To Get Pregnant

1. Avocados

Avocados are an excellent source of vitamin E, which, according to some research lines, may help improve the lining of the uterus. Because of this, avocados are an excellent food choice for improving fertility.

In addition, they contain a high quantity of potassium, folate, and vitamin K, all of which contribute to the body’s capacity for the correct absorption of other vitamins.

2. Sunflower seeds

Vitamin E is an essential component that has been demonstrated to improve sperm count and sperm motility in some persons. Roasted sunflower seed kernels that have not been salted are rich in vitamin E.

In addition, sunflower seeds are loaded with the essential minerals folate and selenium, which play a significant role in male and female fertility.

Apart from being an excellent supply of omega-6 fatty acids, sunflower seeds also provide a trace quantity of omega-3 fatty acids, which are vital for fertility.

3. Dark leafy greens

Consuming dark green vegetables daily is beneficial for everyone, but it is especially important for women attempting to become pregnant.

Kale, spinach, and Swiss chard all contain prenatal minerals, such as calcium, iron, and folate, in addition to their high concentrations of the essential dietary fiber that is consumed daily.

4. Beets

If there are any underrated vegetables, they are beets and their greens. Beetroots are known to increase uterine blood flow and aid in embryo implantation.

A diet high in beets is extremely beneficial during IVF treatment. These should therefore be included in your list of fertility-boosting meals, even if you are not doing IVF.

However, be aware of potential side effects such as beeturia (red or pink urine), digestive discomfort, or kidney stones in susceptible individuals.

5. Sweet potatoes

Sweet potatoes contain a high level of the carotenoid beta-carotene, which is thought to play a role in the increased production of the hormone progesterone.

Sweet potatoes may be a more nutrient-dense alternative to yams that still offers the same benefits.

6. Berries

Berries are one of the simplest foods to consume more of when it comes to increasing fertility. Raspberries, strawberries, and blueberries are rich in antioxidants such as folate and zinc.

You and your partner should both be concerned about that. Antioxidants work to neutralize free radicals in the body, which can damage both sperm and egg cells.

7. Salmon

Salmon is always included, whether it is a superfood list for fertility. And with good cause. Omega-3s and essential fatty acids, which have been demonstrated to be good for fertility, are abundant in salmon. It has a low mercury content as well.

Moreover, it is an excellent source of selenium and vitamin D. Low levels of vitamin D tend to be linked to poor fertility in both men and women. Selenium is also crucial for the development of healthy sperm.

8. Sardines

Omega-3 fatty acids can also be found in sardines. Sardines are a great source of pro-fertility, anti-inflammatory omega-3 fats, just like salmon.

They are also a fantastic source of protein, calcium, and vitamin D. Although they are a low-mercury food, limiting your sardine intake to one to three servings per week is recommended.

9. Walnuts

Walnuts are the perfect food if you want to promote fertility. According to Becker, they are another top omega-3 fats, vitamins E, B, and protein source.

These nut powerhouses are one of the few vegetarian foods that contain healthy omega-3 fatty acids and are high in fibre. Not to mention magnesium, which is proven to reduce morning sickness and aid in enhancing progesterone.

10. Greek yoghurt

Why not choose Greek yoghurt if you’re looking for food that will improve your fertility and may have it first thing in the morning?

It has a lot of calcium and vitamin D, which support strong bones and aid in developing the follicles in your ovaries. You only need one serving to receive these necessary vitamins.

11. Pomegranates

Due to their abundance of seeds, pomegranates have been linked to birth and fertility for a long time. Pomegranates, which are high in antioxidants, are also a good source of several nutrients, such as vitamin C, vitamin K, folate, and several other vitamins and minerals that support fertility.

12. Eggs

Eggs contain a high volume of the essential nutrient choline, which is essential for women when they become pregnant. Eggs aren’t just a great source of protein; they can also help improve a couple’s chances of getting pregnant.

13. Bee Pollen

Another meal for fertility that’s wonderful for both men’s and women’s reproductive health is bee pollen. Bee pollen has demonstrated the potential to promote sperm production and enhance female fertility. However, purchase your bee pollen from a reliable source to ensure effectiveness.

14. Maca

Maca is a fertility superfood high in numerous vitamins and minerals needed to conceive, such as zinc, vitamins D, C, and B, and iron. Men who have it may also have more sperm.

It works well when you include it in your breakfast smoothie, including avocado, spinach, and possibly some Greek yogurt and bee pollen.

15. Asparagus

A superfood loaded with nutrients, asparagus. The whole daily value of vitamin K, 60% of your recommended daily intake of folate, and more than 20% of other critical nutrients like vitamins A, C, and B thiamin are all present in a one-cup serving of asparagus.

You can receive all of your recommended daily vitamin K intake and more than half of your daily folic acid intake from one cup of asparagus. Moreover, glutathione, an antioxidant that enhances egg quality, is found in asparagus.

16. Watermelon

Another excellent source of glutathione is watermelon. It’s healthy food on your plate even after you become pregnant because it’s also proven to relieve morning sickness, indigestion, swelling, and even third-trimester cramps.

Since it contains lycopene, an antioxidant promoting sperm motility, watermelon also aids male fertility.

17. Liver

Contrary to popular conception, the liver acts as a “detoxifier” rather than a “toxic organ.” It aids in the removal of pollutants from the body but does not retain them. Because it’s a fantastic source of folate, all your B vitamins, choline, and a tonne of antioxidants like inositol, it can aid in conception in women.

Add three ounces of the liver to your diet once a week, or take it as a supplement in the form of pills if you find it difficult to picture eating liver.

18. Lentils

Spermidine, a polyamine found in high lentil concentrations, may aid sperm in fertilizing the egg. In addition to being high in protein, lentils and beans can aid in healthy ovulation.

According to studies, the incidence of infertility caused by anovulation decreases by more than 50% when 5% of the calories consumed originate from vegetable protein rather than animal protein, particularly red meats. At the same time intake of 100g Chicken fulfills 50% of the daily protein of a pregnant women.

19. Cod liver oil

Although cod liver oil is technically a fish oil, it differs from ordinary fish oil in several ways. Both fish oil and cod liver oil are excellent sources of omega-3 fatty acids, but cod liver oil also has fat-soluble vitamins A and D, crucial for conception and pregnancy.

Instead of fish oil, choose cod liver oil if you have a vitamin D deficiency. You can consume liquid or capsule form of cod liver oil daily, but be sure to take an amount that provides 2,000 IUs of vitamin D.

20. Citrus Fruits

Grapefruits and oranges are two of the best citrus fruits to get your daily dose of vitamin C. Grapefruits, and oranges contain a polyamine called putrescine, which has been linked in some animal studies to the ability to improve the quality of eggs and sperm. Grapefruits and oranges are both good sources of putrescine.

Foods that increase Fertility in Females

Diet and fertility are trending themes, and foods that promote fertility are a part of this frenzy. A fertility diet includes whole foods, organic vegetables, fruit, whole grains, fish, poultry, more omega-3 fatty acids, and fewer trans fats. Avoiding caffeine, alcohol, and fast food is recommended.

A woman’s diet can impact her hormone levels, estrogen production, and insulin sensitivity, all of which can affect her capacity to conceive.


It is essential to maintain a healthy diet while one is attempting to conceive a child. When it comes to eating for reproductive health, the most important foods are those that can lower levels of stress hormones and increase blood flow to the uterus.  Also, it is always better to get advice from a fertility doctor for better results.

Frequently Asked Questions

This food is rich in potassium, and in addition to helping to keep blood pressure under control, it can also improve fertility in both males and females.

Eating foods high in fertility-boosting nutrients like eggs should be at the top of your priority list when trying to conceive a child. Eggs are a fertility superfood. Eggs are an excellent source of fat, protein, and vitamins B12 and E, in addition to the mineral zinc.

Egg health can be improved in several ways, including through the practice of regular exercise, the management of stress, the development of healthier

Picture of Dr. Rukkayal Fathima
Dr. Rukkayal Fathima

Dr Rukkayal Fathima, India's Leading Gynaecologist and the best fertility doctor in Chennai. She has 11+ years of experience and treated 1000+ patients. She finished her M. S., Obstetrics and Gynaecology from the Institute of Obstetrics & Gynaecology (Madras Medical College), Chennai. She is a visiting consultant at St. Isabelle Hospital, Motherhood Hospital, Rainbow Hospital & Mehta Hospital. Dr Rukkayal Fathima specialises in Obstetrics care, Early Pregnancy Scan, IVF, ICSI, TESA/Micro TESE, Menopause advice, Gynaecological surgeries and endoscopy. She is a Co-Founder of Hive Fertility, the Best Fertility Center in Chennai.

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