Trying to conceive can be a challenging and frustrating time for many women. While there are many factors that can affect fertility, such as age, genetics, and health conditions, diet and lifestyle can also play a significant role.

In fact, studies have shown that certain foods can help boost fertility and increase the chances of conception.

If you are trying to get pregnant, it’s important to eat a healthy and balanced diet that includes a variety of nutrient-rich foods. Here are 30 foods that can help boost fertility and improve your chances of a healthy pregnancy.

Foods That Boost Fertility

1. Oysters

Oysters are rich in zinc, which is essential for healthy ovulation and fertilization. Zinc also plays a role in DNA production and can help improve sperm quality in men. Other zinc-rich foods include beef, chicken, and pumpkin seeds.

2. Spinach

Spinach is a good source of folic acid, which has been shown to help prevent birth defects and improve fertility in both men and women. Folic acid is also found in other leafy greens, such as kale and broccoli, as well as beans and citrus fruits.

3. Salmon

Salmon is an excellent source of omega-3 fatty acids, which can help regulate hormones and improve blood flow to the reproductive organs. Other omega-3 rich foods include flaxseeds, walnuts, and chia seeds.

4. Avocado

Avocado is rich in monounsaturated fats, which can help regulate hormone levels and improve fertility. It is also a good source of vitamin E, which can help improve sperm health and mobility.

Other sources of monounsaturated fats include olive oil and nuts.

5. Bananas

Bananas are rich in vitamin B6, which can help regulate hormones and improve egg and sperm development. Vitamin B6 is also found in other fruits, such as kiwi and oranges, and in beans and whole grains.

6. Eggs

Eggs are a good source of protein and vitamin D, both of which are important for fertility. Vitamin D helps regulate ovulation and can improve sperm health. Other sources of vitamin D include sunlight and fortified dairy products.

7. Asparagus

Asparagus is rich in folate, which can help improve fertility and reduce the risk of miscarriage. Folate is also found in other green vegetables, such as Brussels sprouts and broccoli, and in lentils and fortified grains.

8. Almonds

Almonds are a good source of vitamin E, which can help improve sperm quality and mobility in men. They are also rich in healthy fats and protein, making them a great snack for fertility-boosting energy.

Other sources of vitamin E include sunflower seeds and peanut butter.

9. Dark Chocolate

Dark chocolate is rich in antioxidants, which can help reduce oxidative stress and improve reproductive health. It is also a good source of magnesium, which can help regulate hormones and improve blood flow to the reproductive organs.

Other sources of antioxidants include berries and green tea.

10. Garlic

Garlic is a natural antibiotic and can help improve immunity and reproductive health. It is also rich in selenium, which can help improve sperm quality and reduce the risk of miscarriage. Other sources of selenium include Brazil nuts and tuna.

Other Foods That Boost Fertility

11. Berries

Berries are rich in antioxidants and vitamin C, both of which can help improve fertility in men and women. They are also low in calories and high in fiber, making them a healthy snack for anyone trying to conceive.

12. Greek Yogurt

Greek yogurt is a good source of protein and calcium, both of which are important for fertility. Calcium helps regulate ovulation and can improve uterine health. Other sources of calcium include milk, cheese, and fortified soy products.

13. Quinoa

Quinoa is a good source of protein, fiber, and iron, all of which are important for fertility. Iron is essential for healthy blood flow and can help improve egg health. Other sources of iron include lean meat, beans, and dark leafy greens.

14. Lentils

Lentils are a good source of protein, fiber, and folate, all of which are important for fertility. They are also low in calories and rich in nutrients, making them a healthy addition to any diet.

15. Sweet Potatoes

Sweet potatoes are rich in beta-carotene and vitamin C, both of which can help improve fertility in women. Beta-carotene is important for healthy ovulation and can help reduce the risk of miscarriage.

Other sources of beta-carotene include carrots and pumpkin.

16. Pomegranate

Pomegranate is rich in antioxidants and can help improve blood flow to the reproductive organs. It has also been shown to improve sperm quality in men. Other sources of antioxidants include red wine and dark chocolate.

17. Whole Grains

Whole grains are high in fiber, which can help regulate hormones and improve fertility. They are also a good source of vitamins and minerals, including iron and B vitamins, which are important for reproductive health.

Examples of whole grains include oats, brown rice, and quinoa.

18. Broccoli

Broccoli is a good source of folate and vitamin C, both of which can help improve fertility in women. It is also rich in antioxidants and can help reduce oxidative stress in the body. Other sources of antioxidants include tomatoes and bell peppers.

19. Brazil Nuts

Brazil nuts are a good source of selenium, which can help improve sperm quality and reduce the risk of miscarriage. They are also a good source of healthy fats and protein, making them a great snack for fertility-boosting energy.

20. Olive Oil

Olive oil is rich in monounsaturated fats, which can help regulate hormone levels and improve fertility. It is also a good source of vitamin E, which can help improve sperm health and mobility.

Other sources of monounsaturated fats include avocados and nuts.

21. Citrus Fruits

Citrus fruits, such as oranges and grapefruits, are a good source of vitamin C, which can help improve fertility in women. Vitamin C is important for healthy ovulation and can help reduce the risk of miscarriage.

Other sources of vitamin C include kiwi and strawberries.

22. Lean Beef

Lean beef is a good source of iron and protein, both of which are important for fertility. Iron is essential for healthy blood flow and can help improve egg health. Other sources of iron include chicken and fish.

23. Pumpkin Seeds

Pumpkin seeds are a good source of zinc, which is essential for healthy ovulation and fertilization. Zinc also plays a role in DNA production and can help improve sperm quality in men. Other sources of zinc include oysters and beef.

24. Tuna

Tuna is a good source of protein and selenium, both of which are important for fertility. Selenium can help improve sperm quality and reduce the risk of miscarriage. Other sources of selenium include Brazil nuts and whole grains.

25. Watermelon

Watermelon is rich in lycopene, which can help improve sperm quality and reduce the risk of prostate cancer. It is also a good source of vitamin C, which is important for healthy ovulation and can help reduce the risk of miscarriage.

Other sources of lycopene include tomatoes and papaya.

26. Sunflower Seeds

Sunflower seeds are a good source of vitamin E, which can help improve sperm quality and mobility. They are also a good source of healthy fats and protein, making them a great snack for fertility-boosting energy.

Other sources of vitamin E include almonds and peanut butter.

27. Red Meat

Red meat is a good source of iron and protein, both of which are important for fertility. Iron is essential for healthy blood flow and can help improve egg health. Other sources of iron include chicken and fish.

28. Brussels Sprouts

Brussels sprouts are a good source of folate and vitamin C, both of which can help improve fertility in women. They are also rich in antioxidants and can help reduce oxidative stress in the body.

Other sources of antioxidants include tomatoes and bell peppers.

29. Sardines

Sardines are a good source of omega-3 fatty acids, which can help regulate hormones and improve blood flow to the reproductive organs. They are also a good source of protein and vitamin D, both of which are important for fertility.

Other sources of omega-3s include flaxseeds and walnuts.

30. Blueberries

Blueberries are rich in antioxidants and can help reduce oxidative stress in the body. They are also a good source of vitamin C, which can help improve fertility in women. Other sources of antioxidants include green tea and dark chocolate.

Conclusion

There are many foods that can help boost fertility and improve the chances of conception and a healthy pregnancy.

By incorporating these foods into your diet, you can increase your chances of getting pregnant and improve your overall health and wellbeing. Remember to eat a balanced and varied diet that includes plenty of nutrient-rich foods, and talk to your doctor if you have any concerns about your fertility.