Foods To Improve Fertility: All Things You Need To Know

Foods to Improve Fertility

Foods To Improve Fertility

In this article we will discuss some of the best foods to improve fertility.

Fertility issues have become an important matter these days as 1 in 10 couples find it difficult to conceive. This can be attributed to the prevalence of an unhealthy lifestyle that causes health issues like obesity, and an increase in bad habits like smoking and alcohol abuse. 

It can also be a consequence of medical conditions (in both men and women) or a result of the rampant spread of STDs. To fight these fertility issues, an easy and effective way that can be adopted is being more attentive to one’s diet.

Impact of Food on Fertility

Many processes such as ovulation and fertilization are responsible for a woman getting pregnant. The food she eats affects them. They influence hormone levels, blood circulation, blood quality, and brain function, all having an impact on the process of reproduction and playing a role in fertility. This ensures proper menstrual cycles, which is essential for conception. 

Apart from a healthy diet, a person trying to improve their fertility needs to also focus on other specific nutrients to do so. Antioxidants are known to improve fertility for both men and women. Healthy fat and fiber are also essential for the same. To help you select foods to improve your fertility, we have curated a list of some of the top foods that leave a positive impact on your reproductive system:

1. Cheese/Greek Yogurt

Contrary to popular belief, full-fat foods like yogurt and cheese are actually good for one’s health and are a must if you want to face minimal issues in pregnancy. Greek yogurt provides the right balance of protein, calcium, and vitamin D. Vitamin D plays an important part in regulating a woman’s menstrual cycle and balancing sex hormones, thereby improving ovulation health.

Pastured dairy is also a viable option, as it is rich in healthy saturated fats, known to be instrumental in improving fertility. It also provides one with fat-soluble vitamins like Vitamin A, D, E, K, and K2, that are required for the smooth functioning of bodily functions.

Some full-fat products known to be beneficial for fertility are whole milk, ice cream, cream cheese, and other cheeses.

Cheeses like cheddar, parmesan, and manchego, that have been aged are attributed to improving sperm health. These are a rich source of polyamines, a naturally occurring protein in humans, also found in plant and animal products, which play a major role in reproductive health. Mature cheeses also contain putrescine, which apart from improving sperm health also has a significant impact on egg health.

2. Asparagus

Asparagus is often associated with being a superfood, as it is low in calories and provides a lot of vital nutrients, while simultaneously satiating your appetite. It contains many nutrients that aid in boosting fertility, like folate and Vitamin K, and also other essential nutrients like Vitamin A, B, and C.

It can be eaten fresh or frozen and can be easily added to other dishes to enhance the taste. It provides numerous benefits to those trying to get pregnant, and also contains selenium and zinc, hence finding avid use among men too.

3. Berries

Berries of any kind are powerful antioxidants and are known to protect the ovum from damage and aging. Raspberries, blueberries, and strawberries contain natural antioxidants and anti-inflammatory phytonutrients, that are credited to improve fertility for both the sexes.

The antioxidant properties of these colorful fruits help to reduce the damage to reproductive cells caused by environmental toxins and the free radicals created in the body. In addition, they also have a high content of vitamin C and folic acid, which contributes towards a healthy fetal growth after conception. Strawberries are also associated with increasing a person’s libido.

4. Salmon

Salmon is a stock of omega-3 fatty acids that regulates blood flow to the reproductive organs and act as building blocks for hormones. They are essential for the maintenance and improvement of brain function and also the regulation of menstrual cycles. It also contains protein essential for fetal development throughout pregnancy.

Salmon improves fertility in both genders as it has an abundance of selenium and vitamin D, both of which are essential for sperm health and increasing semen levels. To be cautious of the mercury levels in fish, it is advisable to go for wild-caught salmon instead of farm-raised. This helps evade mercury contamination, antibiotics, and toxic food dyes.

5. Oysters

Oysters have often been associated with an increase in one’s sex drive and libido. What one might not know is that they are also helpful in the production of good quality eggs, due to its high zinc content, thus helping boost fertility in women.

Apart from Zinc, it also contains other important reproductive vitamins and minerals like vitamin B12, iron and selenium, and is thus used by both men and women. While being a rich source of these fertility-boosting nutrients it also has a comparatively low-calorie count and can be baked or eaten raw. 

6. Beans & Lentils

Anovulation, the production of an unhealthy egg by ovulation, is often caused due to low iron levels in one’s body. Beans and lentils are a great source of iron, folate, and fiber. Thus, this lean protein finds use in increasing one’s sexual prowess and fertility. 

Beans have a high content of protein, which helps promote healthy ovulation. With this combination of iron and protein, the risk of anovulation drastically lessens.

The fiber content also proves beneficial as it helps in the proper functioning of the digestive tract and getting rid of the excess hormones in the body. Additionally, lentils contain high levels of spermidine, which also helps during fertilization.

Legumes are also rich in folate which assists in conception, development of healthy embryos, and maintaining a healthy hormonal balance. However, if one opts for canned beans, make sure that the cans are free of BPA, as that can negatively affect the estrogen levels in women.

7. Quinoa

Quinoa is a naturally gluten-free grain that can control one’s blood sugar levels. Whole grains like quinoa or brown rice have high fiber and protein content and thus take longer to digest, keeping the blood sugar stable and hunger pangs at bay. Fluctuation in blood sugar levels can cause changes in the insulin levels and thus cause a hormone imbalance. This can lead to insulin resistance in the body and even diabetes, which poses problems for pregnancy and reduces fertility.

Quinoa is a carb-free whole grain that is abundantly rich in protein, zinc, and folic acid. It also provides the body with essential amino acids. All these nutrients enhance the protection of the egg and also ensure healthy fetal growth during pregnancy.


Nutrition has a direct impact on all our body functions, reproduction being one of them. The food we eat can significantly impact our fertility and improve our chances of getting pregnant. While these foods may not guarantee pregnancy, they can very often aid towards a fast and healthy journey towards the same.