Superfoods for Fertility

Know that you and your partner are not alone if you are facing fertility issues. In fact, 10 to 15 percent of couples find their road to parenthood extremely challenging. The cause of this widespread issue is mostly related to unhealthy habits and lifestyle choices that are not as active as they should be. Lack of fertility can affect both women and men. When men’s sperm health is not up to the mark, their sperm count (the number of sperm present in the semen) decreases. But often, it is women who are infertile and are not able to get pregnant as their bodies cease to produce eggs. Lack of libido or sex drive is another common problem that can occur due to an unhealthy lifestyle. Luckily though, there are some superfoods for fertility that help the body overcome these issues.

It depends on your particular case, but more often than not, correcting your lifestyle, incorporating superfoods into your diet that increase fertility, and managing your stress levels do the trick, and you do not have to move to advanced treatment. A little exercise and superfoods for fertility improve blood flow, enhance hormone levels, boost gut function, and promote overall health, which are things that your body requires to get pregnant. Let us look at some of the treats that can do wonders in this regard.



Superfoods for fertility enhance sperm health and increase sperm count

Quinoa has been a popular food in the South American region for more than 5000 years. It is relatively new to America and is fast gaining popularity here. Indians call it the ‘mother seed’ and hold a belief that it contains nutrients that enhance the quality of breast milk. Quinoa is a whole grain that is gluten and carb-free. It is extremely rich in folic acid, fiber, zinc, magnesium, vitamin E, iron, phosphorus, and protein. It digests at a slow speed with a low glycemic index and increases the chances of conception. It keeps the sugar levels in check and provides you with a feeling of being full for a long duration.

It is great for Polycystic Ovary Syndrome (PCOS) as well, which is a major reason for lower fertility. Diabetic people can consume it as well, and its antioxidant properties filter your bloodstream of pollutants that can interfere with conception. The high amount of zinc in it helps in maintaining follicular fluid levels and balancing hormones. Zinc supports the production of eggs in females as well. The folic acid in it not only helps with conception but reduces chances for birth defects in the baby after you get pregnant as well. Furthermore, quinoa is very less acidic, resulting in lower cervical mucus levels. This means that the sperm will have a less acidic environment and have more chances of survival. Quinoa contains high quantities of fiber and protein, which are great for sperm health as well.


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Vitamins boost fertility levels and sperm count. Egg yolks are a nutrient powerhouse, providing vitamin B12, folate, vitamin B6, zinc, calcium, and iron. Try to get your hands on pasture-raised chicken eggs as they are rich in fat-soluble vitamins K2, E, D, and A, as well as omega-3 fatty acids DHA and EPA that are the holy grail for fertility as well as libido. Eggs also contain choline as well that can reduce the risk of some birth defects. So, if you are trying to get pregnant, eat a few eggs at your breakfast.

There is a study that indicates that large breakfasts help PCOS and improve hormonal levels. Consuming a high amount of calories at breakfast increases testosterone and lowers insulin levels. Therefore, incorporating eggs into your breakfast can hugely benefit your conception efforts.


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Bananas aid the production of zygotes by enhancing hormonal regulation, improving the ovulation process. Bananas contain good amounts of B6, vitamin C, and potassium. A major cause of infertility in both men and women is the inadequacy of potassium. Thus, it is crucial for both the intending parents to eat a lot of bananas throughout the day, especially at breakfast. Keep in mind that a regular menstrual cycle means a well-marked fertile period. You can also consume them with peanut butter sandwiches, ice-cream sundaes, and milkshakes.



All kinds of seeds support the production of matured cells in the body. They increase testosterone levels and help with the formation of more semen. They are rich in zinc and support the body in providing proper blood flow to all organs, including reproductive ones. This allows for the libido to rise and the chances of conception to increase. Roasted or unsalted sunflower or pumpkin seeds are two of the most beneficial seeds for fertility. They are high in vitamin E that enhances sperm health, and increases sperm count as well. Seeds also contain folic acid and selenium in high quantities.



One of the best superfoods for fertility, and a delicious one, is avocados. Unlike most of the other fruits, avocados are richer in healthy fats compared to carbohydrates. And that is the reason for the prevailing misconception that they are unhealthy or make you fat. However, the fats in avocados are healthy, and the fruit contains high amounts of fibers as well. It increases high-density lipoprotein levels (good cholesterol), which decreases the levels of bad cholesterol from the bloodstream. This allows for a better and enhanced blood flow and, subsequently, increased fertility. They not only contain high amounts of nutrients but enhance the body’s ability to absorb beneficial nutrients from other food sources as well.

The fruit is available in different colors and shapes and is added to many different dishes and salads. It is also guacamole’s main ingredient. Avocados boast rich textures and flavors. They also produce oil that can be used in cooking. Avocados contain vitamin K, vitamin C, vitamin E, vitamin B6, vitamin B5, vitamin B3, vitamin B2, potassium, magnesium, folic acid, vitamin B1, vitamin A, phosphorus, zinc, iron, copper, and manganese. All these nutrients combine to not only increase your chances to get pregnant but protecting the health of the mother as well as the baby in the early stages of pregnancy.



One of the most beneficial superfoods, lentils, are full of potent fertility nutrients that increase motility. Lentils are low in calories and high in nutrition. They are one of the ideal legumes to include in your diet when seeking conception. They can be put into crackers, spreads, and salads and can be consumed separately. They are available with as well as without their outer husks intact in the market. There are many different types of lentils, such as beluga, yellow and red, green, puy, and brown, etc., each packed with high amounts of fiber, offering benefits to sperm health and sperm count. Lentils contain manganese, copper, zinc, potassium, phosphorus, magnesium, iron, pantothenic acid, folic acid, vitamin B6, niacin, and thiamine.

Lentils not only improve ovulation but prevent the risk of ovulatory infertility as well, according to a study. It indicates that plant-based proteins are better at aiding fertility as compared to animal-based ones. Lentils also support healthy embryo development.

Oily Fish


The types of fish that have oil around their gut and in their tissues are exceptional in offering their consumers high fertility rates. These fish include anchovies, sardines, herring, mackerel, trout, and salmon. The oil in these fish is rich in omega-3 fatty acids that our bodies cannot produce themselves. They are also rich in protein and other vitamins and minerals, such as cobalamin, vitamin B6, magnesium, iron, calcium, vitamin C, potassium, protein, sodium, saturated fat, iodine, and vitamin D

For people who base their diets on vegetative food, ground flaxseed is a good alternative for oily fish as they contain omega-3 fatty acids in even more quantity. These acids boost the reproductive hormones in the body and are efficient at lowering inflammation. Another major cause of infertility, lower libido, and poor sperm health is high-stress levels. Consuming oily fish can help lower your stress levels as its nutrients prevent and treat depression and offer you a good quality sleep. It is also highly effective against many autoimmune diseases.


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One of the most widely-loved superfoods, pineapple, hogs the limelight when it comes to dietary infertility remedies. It is super rich in manganese, a mineral that aids ovulation. It is also rich in bromelain, which is a blood-thinning (anti-coagulation) agent. Bromelain also helps reduce inflammation in the body and boosts the immune system. All these factors aid in fertility as the uterus receives an increased blood flow. Pineapple is also beneficial for the uterine lining following ovulation or an embryo transfer.



Broccoli is most beneficial when consumed lightly steamed or raw as overcooking it can dissipate most of its nutrients. This miniature tree-looking vegetable is one of the most popular superfoods that offers many benefits to its regular consumers. It is closely related to cauliflower, kale, Brussels sprouts, and cabbage. The most common varieties of broccoli are purple cauliflower (it is a type of broccoli despite its name), sprouting broccoli, and calabrese broccoli. It commonly serves as a dressing for salads. It contains vitamin K, vitamin E, lutein and zeaxanthin, beta-carotene, vitamin A, folic acid, vitamin C, potassium, phosphorus, calcium, fiber, carbohydrates, selenium, and protein.

Vitamin C in broccoli helps eggs reach the mature stage quickly and support a normal ovulation process. Broccoli also has antioxidant properties, and it reduces inflammation, controls blood sugar, and boosts immunity, all of which are supporting factors for acquiring pregnancy. Broccoli also helps prevent postpartum anemia.



Berries are one of the most excellent superfoods for fertility in both men and women. They are a rich source of phytonutrients that, unlike vitamins and minerals, are not essential for survival but support crucial body functions, like getting pregnant and prevent disease. They are sweet in taste and extremely low in calories. Blueberries, strawberries, huckleberries, raspberries, and cranberries are all highly anti-inflammatory and rich in natural antioxidants. They also support fetal development. You can eat them raw or include them in salads, or consume their juices. Berries contain vitamin K, vitamin E, vitamin A, folic acid, vitamin C, potassium, magnesium, calcium, fiber. Berries promote blood flow, and the fiber in them increases sperm count and enhances the overall sperm health as well.

Nuts and Dry Fruits


Nuts contain selenium in high quantities, which is a mineral that benefits the eggs by declining their chromosomal damage. Overall, nuts and dry fruits offer vitamins, minerals, and proteins that boost fertility in both men and women. They have antioxidants that remove free radicals and enhance sperm count and the production of eggs. The benefits double if dry fruits and nuts are consumed with whole fat milk.


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Garlic, too, is rich in selenium. Other than that, it maintains the balance of estrogen in the body that helps women to get pregnant. It is beneficial for men as well as it betters sperm health by enhancing its movement and increasing the chances of conception.



Vitamin D, good fats, and calcium are present in generous quantities in milk and the products that are made from milk, such as yogurt, butter, and cheese. All dairy products are superfoods that offer faster conception. Remember to go for whole fat milk instead of skimmed or processed milk to attain better results.

Our Final Thoughts

The above-mentioned superfoods for fertility can improve sperm health and sperm count in men and enhance egg production in women, helping them to get pregnant quickly. Moderate exercise, adequate sleep, and an active and stress-free lifestyle are also vital to maintain high fertility levels. A healthy body is key to increased libido and quick conception. Other than helping you get pregnant, consumption of these healthy superfoods puts you on the path of eating a nutritious and balanced diet, helping you and your baby stay healthy after conception.

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