Top 13 Best Foods Sources to Boost Fertility
Here are Top 13 best foods that are great for helping boost your fertility:
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.
2. Beans and Lentils
Everyone knows that beans and lentils are high in fiber, but they’re also high in protein, which can highly improve ovulation. Studies show that women who receive their protein from plant-based sources, rather than animal products will have more success in tracking their monthly cycles. Plus, both legumes are an excellent source of folic acid, a vital component that aids with conception and helps develop healthy embryos.
3. Sunflower Seeds
Roasted, unsalted sunflower seed kernels are rich in vitamin E, an essential nutrient that is shown to boost sperm count and sperm motility in some people. In addition, sunflower seeds are jam-packed with folate and selenium, which are important for both male and female fertility.1 Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.2
Sunflower seeds can make a great snack on their own, but you can also easily incorporate them into your favorite meals. Try sprinkling sunflower seeds on your salad, using them in trail mix, or substituting sunflower seed butter for peanut butter. You can also add a couple of tablespoons of sunflower seed butter into a smoothie, or stir it into yogurt, to add extra flavor as well as a little more nutrition.
4. Wild salmon
This cold-water fish is an excellent source of omega-3, a healthy fat that acts as a building block for hormones. It's also important for brain function and can even help regulate menstrual cycles. But don't worry, if you aren't a fish eater, there are other plant-based sources of omega-3 such as flax seeds and walnuts that are great as well.
Antioxidant-rich foods offer a whole different set of benefits for those struggling with infertility, and berries are among the most nutritious and delicious foods you can eat! Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve fertility for both sexes. They’re also high in vitamin C and folic acid, which provides healthy fetal growth after conception.
This naturally gluten-free grain is a fertility staple for many reasons, the most important being its ability to control blood sugar levels. When you eat quinoa or other whole grains such as brown rice or whole-grain bread, it takes your body longer to digest because of its high fiber and protein content, which keeps your blood sugar levels stable and your hunger at bay. When blood sugar spikes and plummets after a sugary or nutrient-sparse meal, your insulin levels get out of whack, which can affect your hormone balance. Too much fluctuation in blood sugar and insulin levels can lead to insulin resistance and even diabetes which can be problematic for fertility, pregnancy and beyond.
Although they may be high in calories, avocados offer ample doses of vitamin K and potassium. Vitamin K assists your body with processing nutrients from other foods and supplements, whereas potassium helps regulate blood pressure. Something else to consider is that avocados are comprised of monounsaturated fats (healthy fats) that offer tons of dietary fiber and folic acid, which are crucial during the early stages of pregnancy.
Spinach and other dark, leafy greens are great sources of iron and folate. Iron is super important for your cycle, especially during menstruation, and supports ovulation and healthy egg development. It's also helpful to stock up on iron before you conceive to make sure you aren't entering pregnancy as anemic. Folate is another critical nutrient that is even more critical during the first few weeks after you conceive. Folate supports brain, heart, and neural tube development in a baby and also helps avoid pregnancy complications.
9. 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 help babies develop healthily.
While raw oysters should be avoided once you're pregnant, enjoy them now while you're trying to conceive to benefit from their high levels of zinc—a mineral that boosts fertility in women. But, if the idea of slippery oysters grosses you out, pumpkin seeds are the next best thing.
They are packed with fertility-boosting nutrients. A serving of six raw oysters contains only 139 calories, but all these important reproductive vitamins and minerals:
- 408% of your daily recommended vitamin B12
- 188% of your daily recommended zinc
- 187% of your daily recommended selenium
- 43% of your daily recommended iron
11. 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 milk 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.
Despite the potent aroma, asparagus is a powerhouse food with incredible benefits for those trying to get pregnant. Studies show that eating one cup of boiled asparagus will provide you with over 60% of your daily recommended value of folic acid, fulfill your daily vitamin K value, and strengthen your reproductive health with more than 20% of vitamins A, C, and B. Substantial amounts of zinc and selenium are also enjoyed, so men should start eating this veggie whenever possible.
Walnuts are rich in omega-3 and omega-6 fatty acids, that help your body maintain healthy brain functions and regulate hormones. This is part of what led researchers to consider whether they might support fertility. Research also shows that men who eat walnuts on a regular basis will experience improved semen health, resulting in better motility, quantity, and morphology.
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