When it comes to fertility, nutrition plays a pivotal role in preparing your body for conception. A balanced diet packed with vitamins, minerals, antioxidants, and healthy fats not only supports overall wellbeing but also optimises reproductive health. Whether you’re actively trying to conceive or planning for the future, incorporating certain fertility-boosting foods into your diet can make a significant difference.

Here are the top 5 foods that benefit fertility.

Leafy Greens

Leafy greens are powerhouses of essential nutrients, especially folate (vitamin B9), which is critical for fertility. Folate helps regulate ovulation and supports the development of healthy eggs. It’s also vital in early pregnancy to prevent neural tube defects in the foetus. Greens like spinach and kale are loaded with iron, which is important for women’s reproductive health as it promotes blood circulation to the reproductive organs and supports healthy uterine lining.

Key nutrients: Folate, iron, calcium, and vitamins A, C, and K

Tip: Aim to include at least one serving of leafy greens in your daily meals by adding them to salads, smoothies, or sautéing them as a side dish.

Avocados

Avocados are rich in healthy monounsaturated fats, which are essential for hormone production and overall fertility health. Healthy fats help maintain hormonal balance by regulating the production of reproductive hormones like oestrogen and progesterone. Avocados are also a great source of vitamin E, a powerful antioxidant that has been shown to improve egg quality and sperm function.

Key nutrients: Healthy fats, vitamin E, potassium, and fibre

Tip: Add avocado to your salads, toast, or smoothies for a nutrient-packed boost that will benefit your reproductive system.

Berries: Blueberries, Raspberries and Strawberries

Berries are packed with antioxidants, which play a crucial role in protecting reproductive cells (eggs and sperm) from oxidative stress. Antioxidants, such as vitamin C and flavonoids, help reduce inflammation, improve egg quality, and support sperm motility. Eating a variety of brightly coloured berries can also help regulate blood sugar levels, which is essential for balancing hormones and improving fertility.

Key nutrients: Antioxidants, vitamin C, fibre, and folate

Tip: Enjoy a mix of berries in your breakfast yoghurt, oatmeal, or as a refreshing snack.

Salmon and Fatty Fish

Salmon, along with other fatty fish like sardines and mackerel, is one of the best sources of omega-3 fatty acids, which are crucial for fertility. Omega-3s are known to reduce inflammation, improve blood flow to the reproductive organs, and regulate hormone levels. For men, omega-3s help improve sperm quality, including count and motility, while for women, they support ovulation and egg quality.

Key nutrients: Omega-3 fatty acids, vitamin D, protein, and selenium

Tip: Aim to include fatty fish in your meals 2–3 times a week. If you’re vegetarian or don’t eat fish, flaxseeds and chia seeds are excellent plant-based alternatives for omega-3s.

Nuts and Seeds: Almonds, Walnuts and Flaxseeds

Nuts and seeds are rich in essential vitamins, minerals, and healthy fats that enhance fertility. Walnuts, in particular, contain omega-3 fatty acids, which support sperm health and promote hormone balance. Almonds are a great source of vitamin E, which protects both male and female reproductive cells from oxidative stress. Flaxseeds are a plant-based source of omega-3s and are rich in lignans, which help balance oestrogen levels and support healthy ovulation.

Key nutrients: Omega-3s, vitamin E, magnesium, zinc, and fibre

Tip: Sprinkle nuts and seeds over salads, mix them into smoothies, or enjoy them as a snack to boost your fertility diet.

Additional Tips for Fertility Nutrition

While these five foods are excellent for supporting fertility, a well-rounded diet filled with a variety of whole foods is key. Here are some additional tips to keep in mind:

Stay hydrated: Drinking plenty of water helps maintain healthy cervical mucus and overall hydration, which is important for reproductive health.

Limit processed foods: Reducing your intake of processed and sugary foods can help stabilise your blood sugar and hormone levels, both of which are crucial for fertility.

Balance protein sources: Include both plant-based proteins (like beans and lentils) and lean animal proteins (like chicken and eggs) in your diet for optimal reproductive health.

Improving fertility through nutrition is about more than just eating the right foods—it’s about creating an overall lifestyle that supports reproductive health. In addition to incorporating these fertility-boosting foods, managing stress, getting regular exercise, and maintaining a healthy weight can further enhance your chances of conception.

With the right approach, you can nourish your body and set the foundation for a healthy, happy pregnancy. Whether you’re trying to conceive naturally or undergoing fertility treatments, these foods can provide the essential nutrients your body needs to thrive.