When trying to conceive, many couples focus solely on timing and ovulation tracking. However, what you eat can also play a critical role in your fertility.

Certain foods have been shown to improve sperm quality, promote ovulation, and increase chances of conception. Here are ten fertility-boosting foods worth adding to your diet:.

1. Leafy Greens

Dark leafy greens like spinach and kale are packed with nutrients like folate, iron, and calcium. They’re also high in antioxidants, which can help protect egg and sperm cells from damage.

Plus, studies show that women who regularly consume leafy greens have better ovulation rates and improved fertility overall.

2. Wild-Caught Salmon

Salmon is an excellent source of omega-3 fatty acids, which are essential for healthy fertility. These healthy fats promote egg and sperm health, regulate hormones, and reduce inflammation in the body.

Experts recommend choosing wild-caught salmon over farmed salmon, as wild salmon is less likely to contain contaminants like pesticides and mercury.

3. Berries

Berries like blueberries, raspberries, and strawberries are loaded with antioxidants, which can improve both male and female fertility.

Some studies even suggest that consuming berries can help improve embryo quality and increase the odds of conceiving.

4. Avocado

Avocado is rich in healthy fats, vitamins, and minerals that can boost fertility. It’s particularly high in folate, a B vitamin that’s associated with higher sperm counts and good egg quality.

Plus, the monounsaturated fats in avocado have been linked to improved sperm concentration and motility.

5. Nuts and Seeds

Nuts and seeds like almonds, walnuts, and pumpkin seeds are a great source of healthy fats, protein, and antioxidants. They also contain zinc, a mineral that’s essential for male fertility and testosterone production.

Eating nuts and seeds regularly has been shown to improve sperm quality and increase chances of conception.

6. Whole Grains

Whole grains like quinoa, brown rice, and oats are high in fiber, vitamins, and minerals that support healthy fertility. Studies have shown that women who consume more whole grains have better menstrual cycles and ovulation rates.

Meanwhile, men who eat more whole grains have higher sperm concentrations and better motility.

7. Citrus Fruits

Citrus fruits like oranges and grapefruits are packed with vitamin C, an antioxidant that can enhance both male and female fertility. Vitamin C helps protect egg and sperm cells from damage, and may even improve sperm motility and count.

8. Beans and Legumes

Beans and legumes like lentils, chickpeas, and kidney beans are high in protein, fiber, and folate – all critical elements for healthy fertility.

Eating more beans and legumes has been linked to improved embryo quality, better ovulation rates, and increased chances of conception.

9. Eggs

Eggs are a great source of protein and healthy fats, both of which are crucial for fertility. Eating eggs regularly has been linked to higher egg quality in women, improved fertility in men, and better embryo quality overall.

10. Dairy Products

Dairy products like milk, cheese, and yogurt are rich in calcium and vitamin D, both of which have been linked to improved fertility. Studies show that women who consume more dairy have better ovulation rates and increased chances of conception.

Overall, adding these fertility-boosting foods to your diet can improve your chances of getting pregnant and having a healthy pregnancy. However, it’s essential to remember that a healthy diet is just one piece of the fertility puzzle.

If you’re struggling to conceive, be sure to talk to your doctor and consider working with a fertility specialist to address any underlying issues.