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Top 10 Fertility-Boosting Foods You Need to Include in Your Diet



Pre-pregnancy nutrition is undeniably essential as part of your fertility journey, however it’s often unknown and people are confused. So this blog will highlight some of the most important foods to focus on including to optimise your chances of fertility by supporting hormone production and egg quality. And this also goes for males! Sperm health is an essential aspect of optimal fertility outcomes and these foods will also have a protective effect on sperm health.





  1. Leafy Greens: Folate is an essential nutrient for supporting positive fertility and pregnancy outcomes. Cruciferous vegetables as a bonus are also great for hormone detoxification.

Food sources: Spinach, kale, and Swiss chard are rich in folate, a B vitamin essential for healthy ovulation and preventing birth defects.

  1. Berries: Berries are potent antioxidants and their beautiful deep colour give us this indication ! Antioxidants protect cells, including eggs and sperm, from free radical damage. This is important because they are fragile cells and need nurturing. This will also slow down the ageing process.

Food sources: Blueberries, raspberries, and strawberries are packed with antioxidants that protect eggs from damage and aging.

  1. Nuts and Seeds: Nuts and seeds provide essential healthy fats aswell as fibre and protein. A perfect cocktail for supporting our hormonal production.

Food sources: Almonds, walnuts, and flaxseeds.

  1. Whole Grains: Complex carbohydrates over simple carbohydrates support our fertility as a baseline from supporting our blood sugar regulation. Drastic spikes and falls in blood sugar levels impacts our hormones significantly, particularly in cases of PCOS.

Food sources: Quinoa, brown rice, and oats.

  1. Fatty Fish: Fatty fish are potent sources of omega 3 fatty acids which are highly anti-inflammatory and can also assist hormone production.

Food sources: Salmon, mackerel, and sardines.

  1. Eggs: Eggs are an excellent source of choline, essential for brain development, and protein, which is crucial for tissue repair and growth.

  2. Citrus Fruits: Vitamin C is another potent antioxidant or preserving and optimising egg and sperm health, aswell as its further benefits of boosting immunity.

Food sources: Oranges, grapefruits, and lemons are rich in vitamin C.

  1. Legumes: Lentils, chickpeas, and black beans are high in fibre and protein, which help regulate blood sugar and maintain energy levels. If you struggle to digest legumes it may be a chance to get in touch to address your gut health.

  2. Avocado: Avocados are packed with monounsaturated fats that improve heart health and hormone production, aswell as other nutrients including vitamin E and potassium.

  3. Dark Chocolate: Dark chocolate contains antioxidants and magnesium, which reduce stress and improve mood, indirectly supporting fertility.



We hope that this information is valuable for you on your fertility journey !

For an individualised fertility nutrition plan, book a 1:1 consultation with our team of Clinical Nutritionists here.

 

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