If you’re trying to conceive, you’ve probably heard that your diet can play a big role in improving your chances of getting pregnant. But with so much information out there, it can be hard to know where to start.

That’s why we’ve compiled a list of seven foods that are known to improve fertility. Incorporate these foods into your diet, and you’ll be one step closer to starting your family.

1. Leafy Greens

Leafy greens like spinach, kale, and arugula are loaded with folate, a B-vitamin that has been shown to improve fertility in both men and women.

Women who consumed at least 400 micrograms of folate a day were found to have a 40% lower risk of ovulatory infertility. Men who consume adequate amounts of folate have been shown to have better sperm quality.

2. Avocado

Avocado is rich in monounsaturated fats, which have been shown to regulate hormone production and improve fertility in both men and women.

These healthy fats also help to increase the absorption of other important nutrients, like vitamin E, which has been linked to improved sperm quality.

3. Berries

Berries like strawberries, blueberries, and raspberries are packed with antioxidants, which help to protect against free radical damage and inflammation that can interfere with fertility.

In particular, blueberries have been found to increase the number of healthy eggs produced by the ovaries.

4. Nuts and Seeds

Nuts and seeds like almonds, walnuts, flax seeds, and chia seeds are rich in healthy fats, protein, and important nutrients like zinc and selenium, all of which are important for fertility.

Studies have shown that women who consume higher amounts of nuts and seeds have better egg quality and a higher chance of conception.

5. Salmon

Salmon and other fatty fish like sardines and mackerel are rich in omega-3 fatty acids, which are essential for reproductive health.

These healthy fats have been shown to improve sperm quality and increase the likelihood of conception in women undergoing fertility treatments.

6. Beans and Lentils

Beans and lentils are packed with protein, fiber, and important micronutrients like iron and folate. They’re also low in fat, making them a healthy choice for anyone looking to improve their fertility.

One study found that women who consumed higher amounts of plant-based protein had a lower risk of infertility than those who consumed more animal-based protein.

7. Whole Grains

Whole grains like brown rice, quinoa, and oats are packed with fiber and important nutrients like B-vitamins and iron. They’re also low on the glycemic index, meaning they won’t cause blood sugar spikes that can interfere with reproductive hormones.

One study found that women who consume more whole grains have a reduced risk of infertility.

Incorporating these seven foods into your diet is a great way to improve your fertility and increase your chances of getting pregnant. Remember, a healthy diet is just one part of the fertility puzzle.

Be sure to talk to your doctor about other steps you can take to optimize your chances of conceiving.