Age, genetics, lifestyle, and nutrition are some of the biggest factors that influence fertility. However, the role of food can’t be ignored. Some foods help regulate hormones, improve egg health, boost sperm quality, and support overall productive function by supplying the right amount of vitamins, minerals, and antioxidants.
In this article, Apex Hospital – home to experienced infertility doctors in India – will share the list of top 10 foods and diet options that boost fertility. Let’s start!
Fertility Enhancing Foods for Men & Women
Some foods are rich in vitamins and nutrients that directly impact reproductive health and fertility. Here are the ones widely recommended by doctors as fertility-enhancing foods:
Leafy greens: Foods such as spinach, kale, and Swiss chard are a powerhouse of folate. They provide us with vitamin B, which is essential for fertility and fetal development. Leafy greens also give the body folate, iron, and fiber nutrients.
Avocados: Rich in monounsaturated fats, they help balance reproductive hormones and support the body’s absorption of fat-soluble vitamins. For those who don’t know, these vitamins are important for the uterine lining and sperm motility. Avocados contain healthy fats, vitamin E, and potassium as well, making it a powerful fertility-enhancing food.
Salmon: An excellent source of omega-3 fatty acids, it helps reduce inflammation, support hormonal balance, and improve blood flow to the reproductive organs. Salmon also contains selenium and vitamin D, which are crucial for both male and female infertility.
Berries: Berries are packed with antioxidants that protect eggs and sperm from oxidative stress and damage. These are particularly helpful for older couples trying to conceive. Berries contain fiber, a low glycemic index, anthocyanins, and vitamin C, making it a popular fertility-enhancing dietary option.
Nuts and seeds: Nuts and seeds are fertility heroes thanks to their mix of healthy fats, protein, zinc, and selenium. Pumpkin seeds are a great source of zinc for sperm production, and walnuts are rich in omega-3s. And that’s not it. Zinc, selenium, vitamin E, omega-3s, and omega-6s are also found in nuts and seeds.
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Eggs: The breakfast favorite offers a rich source of high-quality protein, vitamin D, and choline which make them a fertility staple. Choline is especially important for fetal brain development and may aid egg maturation. Eggs are loaded with protein, vitamin D, choline, and B vitamins.
Greek yogurt and full-fat dairy: Researches show that full-fat dairy products may positively affect fertility in women and men. They provide calcium, probiotics, and vitamin D, supporting hormone function and reproductive health in the process. No wonder, they are counted as powerful fertility-enhancing foods.
Beans and lentils: Beans and lentils are high in plant-based protein, iron, and folate. Excellent for ovulation support, lentils and beans are also a good source of fiber, which helps balance estrogen levels and blood sugar. If you are planning to get pregnant, we recommend adding both to your diet!
Whole grains: These are slow-digesting carbohydrates that stabilize sugar levels and support a healthy insulin response. A key factor in the fertility of women with PCOS, it also contains complex carbohydrates, B vitamins, iron, and magnesium. Add whole grains to your diet to improve sexual and reproductive health.
Citrus fruits: Oranges, grapefruits, and lemons are loaded with vitamin C, which boosts immune function and helps the body absorb iron. Vitamin C also supports sperm health by reducing DNA fragmentation and improving motility. Meaning, you should make that glass of lemon juice or pick an orange as a snack.
Now that we are familiar with the top 10 foods that boost fertility, let’s discover some additional fertility nutrition tips and ideas.
Additional Nutritional Tips for Better Fertility
Below are some broader dietary practices to further improve your reproductive health:
Eat more antioxidants like vitamin C, vitamin E, selenium, and beta-carotene to combat free radicals that can damage both sperm and egg cells.
Limit your trans fats and refined sugars. They are often found in baked goods, fried foods, and processed snacks. These foods can contribute to insulin resistance and hormone imbalance.
Drinking water is essential for nutrient transport, hormone circulation, and cervical mucus production. Make a target of at least 8 glasses a day.
Both underweight and overweight conditions can negatively affect hormone levels and ovulation. A balanced diet paired with regular exercise will help you maintain body weight and fitness.
Fertility Enhancing Foods: Wrapup
We hope that the above blog helped you get familiar with the top 10 foods to boost fertility and improve reproductive health. These dietary options are backed by science and are also easy to incorporate into your daily routine.
Contact Apex Hospital – trusted for IVF in Sirsa – today through WhatsApp or call us at 91680 39000 to discuss your health goals with our team of doctors, which includes gynaecologists, urologists, surgeons, and fertility experts.
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Leafy greens: Foods such as spinach, kale, and Swiss chard are a powerhouse of folate. They provide us with vitamin B which is essential for fertility and fetal development. Leafy greens also give the body folate, iron, and fiber nutrients.
