If you’re trying to get pregnant, taking a look at your diet may just be the key to increasing fertility. According to Ashley Eskew, MD, MSCI, Reproductive Endocrinology and Infertility Specialist and Assistant Professor at Atrium Health, diet plays an important role when it comes to fertility and reproductive health outcomes. “Numerous studies have shown that eating a fertility or pro-fertility diet can lead to a shorter time to pregnancy, a lower risk of ovulatory infertility, and higher live birth rates following fertility treatments like IVF,” Eskew explains. Of course, it’s important to note that switching up your diet isn’t a cure-all, and you should always consult a doctor if you’re trying to get pregnant, especially if you’ve been trying to conceive for over a year if you’re under 35 and for six months if you’re over 35.
Fertility diet for women
So, what should a fertility diet focus on, exactly? Doctor Elizabeth Bradley, Medical Director for the Cleveland Center for Functional Medicine says that if you’re looking for a “real life” diet it’s similar to, it’s the Mediterranean diet. “A fertility diet includes whole foods, organic vegetables, fruit, whole grains, fish, poultry, more omegas, and decreased trans fats," she notes. “I also recommend avoiding fast foods as well as alcohol and caffeine.” She adds that a woman’s diet can affect hormones, estrogen, and insulin resistance, all of which have an effect on the ability to get pregnant. Without further ado, here’s a list of 25 fertility-boosting foods to add to your plate to boost your chances of conception when you’re trying to get pregnant.
Best foods for fertility
Seaweed
According to Tamar Samuels, RDN and co-founder of Culina Health, seaweed is one of the best sources of iodine. “A recent study found that women with iodine deficiency may have more difficulty conceiving. Try eating dried seaweed as a snack or as a topping on a salad.”
Salmon
Dr. Bradley says salmon is an excellent source of protein. “Salmon is rich in anti-inflammatory omega-3 fatty acids. Consuming as little as two servings of salmon per week has been associated with a shorter time to pregnancy.”
Chicken
“Chicken is a great source of B12, which is a key nutrient for fertility and it’s also a great source of protein which is critical for stabilizing blood sugar and providing amino acids that support all tissues in the body,” says Samuels.
Figs
Samuels says figs are part of a healthy whole food diet which overall can support fertility.
Oysters
Oysters, which are a great source of zinc and B12, are known to be an aphrodisiac. They’re also good for men’s sperm production, says Dr. Bradley. But as Samuels notes, once you get pregnant you should avoid raw seafood.
Leafy greens
You can get a variety of leafy greens to fill your plate with green veggies. “[Focus on] cruciferous vegetables like broccoli, kale, and collards. These green veggie superfoods are rich sources of fiber, vitamins, minerals, and phytonutrients—all of which support optimal fertility and a healthy pregnancy too, “ explains Dr. Eskew.
Asparagus
“Asparagus is particularly high in folate, which is important for promoting fertility and preventing birth defects once you’re pregnant,” says Dr. Eskew.
Beans
Beans are a great source of plant-based protein and fiber. “Studies have shown that women who eat more plant-based proteins are less likely to have ovulatory infertility,” says Samuels. She says lentils are a great source of folate, and recommends soaking legumes first for better digestibility.
Yams
Dr. Bradley says yams have some anti-estrogen effect that makes the body produce more gonadotropins, which triggers ovulation. Samuels adds that yams are a great source of beta-carotene which is a precursor to vitamin A and important for embryonic development.
Sweet Potatoes
Dr. Eskew says sweet potatoes can offer a more nutrient-rich option than yams, but offers similar benefits.
Dairy
Dr. Bradley says consuming full fat dairy is recommended as opposed to low fat or skim, because data has shown women eating full fat dairy have a significantly lower risk of ovulatory infertility. Full fat yogurts are a great option, but just leave off the fruit, sugar, and syrup!
Eggs
Eggs are a great source of choline which is important for women when they get pregnant. Samuels says it’s also one of the few food sources that contain that ingredient.
Walnuts
According to Samuels, walnuts are one of the few plant-based foods that are high in omega-3 fatty acids not in an active form. “ I love having walnuts in oatmeal, or added to salads or paired with any fruit,” she adds.
Sunflower seeds
Sunflower seeds are high in lignans which is the hormonally active compound in whole grains. “Through its pro-estrogenic and antiestrogenic effects, sunflower seeds may exert reproductive benefits,” explains Dr. Eskew.
Cinnamon
Dr. Bradley says cinnamon is a great topping for your breakfast and snack because it’s been proven to help stabilize blood sugar and reduce cravings, which help support reproductive goals.
Avocados
Avocados are a great source of monounsaturated fats, packed with folate, potassium, and vitamin B6. “I recommend putting avocado on pretty much anything, but they’re especially great with eggs and on salads. You can even add them to smoothies,” says Samuels.
Grapefruit
This citrus treat can help lower blood pressure. “The lycopene and potassium in grapefruit also prevents and improves preeclampsia in pregnant patients,” says Dr. Bradley. Samuels adds it’s a great source of vitamin C. which also helps to increase ovarian function and progesterone levels.
Cow’s liver
Dr. Bradley says cow liver is high in folate and can be beneficial, and observational data has shown a lower rate of sporadic anovulation. Samuels adds that this can be hard to incorporate into your diet, so it may be easiest to take a beef liver supplement.
Tomatoes
Tomatoes are best known for being rich in lycopene, which is also an antioxidant. “Antioxidants basically act as free radical scavengers and help to decrease cellular damage,” says Dr. Eskew. She adds that tomatoes cooked or raw are a great addition to a well-rounded fertility diet.
Pomegranate
Dr. Bradley says pomegranate can be beneficial for patients with preeclampsia and also helps with cell growth. Dr. Eskew adds that limited animal studies have suggested that antioxidants may act as an ovarian protectant.
Beets
“Beets are a great source of dietary nitrates, which improves blood flow to organs, including the sex organs,” explains Samuels. Beets also contain antioxidants, which help with inflammation.
Sardines
Sardines are also a source of omega-3 fats. “Sardines, much like salmon, are an excellent source of the pro-fertility, anti-inflammatory omega-3 fats. They are also a great source of calcium, vitamin D, and protein,” says Dr. Eskew. She suggests that even though it is a low mercury food, it’s best to keep your sardine servings to one to three per week.
Fish
Samuels says another way to get omega-3 fatty acids in your diet is to add in fish like herring, mackerel, and trout.
Maca
“Maca is rich in many vitamins and minerals that you need to conceive including things zinc, vitamins D, C, B and iron,” says Dr. Eskew, noting that she considers maca a fertility superfood. Dr. Bradley agrees, saying it can also help men increase sperm count.
Extra virgin olive oil
Of course, you’ll need something to cook all of these fertility-boosting foods in! Samuels says olive oil is a key component to add to your diet, because studies show a higher intake of monounsaturated fat is associated with an increased chance of conceiving after IVF. Next up, here are the signs of infertility and what to do about them.
Sources
Elizabeth Bradley, Medical Director for the Cleveland Center for Functional Medicine Ashley Eskew, MD, MSCI, Reproductive Endocrinology and Infertility Specialist and Assistant Professor at Atrium HealthTamar Samuels, RDN and co-founder of Culina Health
