Top 5 foods for Fertility
When you’re trying to conceive, it’s natural to focus on what you shouldn’t eat — but there’s so much power in focusing on what you can add to your plate. Fertility isn’t just about one magic nutrient; it’s about nourishing your body with the right building blocks for hormone balance, egg and sperm quality, and a healthy pregnancy.
Here are five fertility-friendly foods supported by research, and why they deserve a place in your weekly menu.
1. Leafy Greens – Folate Powerhouses
Spinach, kale, Swiss chard, and rocket (arugula) are rich in folate (vitamin B9), a nutrient essential for DNA synthesis, egg maturation, and healthy fetal development.
Folate also helps regulate homocysteine levels, which, when elevated, can be linked to poorer fertility outcomes (Gaskins et al., 2014). In men, higher folate intake has been associated with improved sperm quality.
Tip: Include at least one serving of leafy greens daily — in a salad, smoothie, or lightly sautéed with olive oil.
2. Oily Fish – Omega-3 Essential Fatty Acids
Salmon, sardines, mackerel, and anchovies are packed with EPA and DHA — omega-3 fats that play a vital role in reducing inflammation, supporting hormone production, and improving blood flow to reproductive organs.
A study from the Nurses’ Health Study II found that women who consumed more omega-3 fatty acids had a lower risk of ovulatory infertility (Chavarro et al., 2008). Omega-3s are also linked to improved embryo quality in IVF (Safarinejad, 2011).
Tip: Aim for 2–3 servings per week, choosing low-mercury options.
3. Berries – Antioxidant-Rich Protection
Blueberries, strawberries, raspberries, and blackberries are loaded with vitamin C, polyphenols, and anthocyanins — antioxidants that protect eggs and sperm from oxidative stress, a process linked to reduced fertility (Agarwal et al., 2012).
Oxidative stress naturally increases with age and environmental exposures, so antioxidant-rich foods become even more important in your 30s and 40s.
Tip: Add a handful of fresh or frozen berries to breakfast, yogurt, or snacks daily.
4. Lentils & Legumes – Plant Protein and Iron
Lentils, chickpeas, black beans, and kidney beans are fertility-friendly for both their plant-based protein and non-haeme iron content. Higher plant protein intake has been associated with lower risk of ovulatory infertility, while adequate iron helps prevent anemia, which can impair ovulation and early pregnancy (Chavarro et al., 2008).
Legumes are also high in fibre, supporting blood sugar balance — important for women with PCOS and insulin resistance.
Tip: Include legumes in soups, stews, salads, or as a meat alternative in curries and wraps.
5. Whole Eggs – Choline and Complete Nutrition
Eggs are a fertility superfood, especially for their high choline content — crucial for fetal brain development, cell membrane integrity, and methylation (a process that influences gene expression). Many prenatal supplements don’t contain choline, yet the demand for it rises during pregnancy (Jiang et al., 2014).
Eggs also provide high-quality protein, healthy fats, vitamin D, and B12 — all important for reproductive health.
Tip: Choose pasture-raised or omega-3 enriched eggs when possible, and enjoy them boiled, poached, or in veggie-rich omelettes.
Bringing It All Together
There’s no single food that will guarantee conception, but a fertility-friendly plate often includes:
Plenty of leafy greens and colourful vegetables
Low-mercury oily fish for omega-3s
Antioxidant-rich berries
Plant proteins like legumes
Nutrient-dense eggs
Eating this way not only supports hormone balance and egg/sperm quality — it also lays the foundation for a healthy pregnancy and long-term wellbeing.
References
Agarwal A, Gupta S, Sharma RK. Role of oxidative stress in female reproduction. Reprod Biol Endocrinol. 2005;3:28.
Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC. Dietary fatty acid intakes and the risk of ovulatory infertility. Am J Clin Nutr. 2007;85(1):231-237. doi:10.1093/ajcn/85.1.231
Gaskins AJ, Afeiche MC, Wright DL, et al. Dietary folate and reproductive success among women undergoing assisted reproduction. Obstet Gynecol. 2014;124(4):801-809. doi:10.1097/AOG.0000000000000477
Jiang X, Yan J, West AA, et al. Maternal choline intake alters the epigenetic state of fetal cortisol-regulating genes in humans. FASEB J. 2012;26(8):3563-3574. doi:10.1096/fj.12-207894
Safarinejad MR. Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic anti-oxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomised study. Andrologia. 2011;43(1):38-47. doi:10.1111/j.1439-0272.2009.01013.x