Published on March 20th, 2022 and Updated on February 29th, 2024
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The moment you decide to have a baby can be thought of as the beginning of your fertility journey. As you set course toward parenthood, you might find that the road to conception looks a little different than expected. From calibrating your fluctuating hormones to stimulating your ovarian follicles, you might feel like you’re navigating a completely foreign terrain rather than your own body.
This is a totally normal feeling that many women go through, and fortunately, you can progress confidently toward conception with a little guidance, advice, and support. One area to focus on is your nutrition. A proper fertility diet—one that includes fertility-boosting nutrients such as folate, omega-3 fatty acids, and protein, among other vitamins and minerals—can increase your chances of reaching conception sooner. The Mediterranean diet contains all of these fertility-boosting nutrients, so it’s no wonder nutritionists love recommending it for those trying to improve fertility.
To understand how to increase fertility by adding these fertility-enhancing nutrients to your diet in delicious and exciting ways, take a look at our list of the 6 best fertility foods for women.
#1 Dark, Leafy Greens
Every “healthy food” list seems to start with leafy green vegetables, and there’s a reason why—they’re flat-out amazing. Not only are spinach, romaine, and kale great for your hair, gut, heart, and skin, but they’re also one of the best foods that increase female fertility.
This is because dark leafy greens are a great source of:
- Iron – Research has found that increased iron intake may decrease ovulatory infertility (aka infertility caused by an inability to produce healthy eggs).
- Folate – During pregnancy, folate is vital for preventing neural tube defects in your developing baby. Even before conception occurs, folate assists your reproductive system by increasing progesterone levels and lowering the risk of anovulation—a condition that occurs when an egg isn’t released from your ovary, which makes conception impossible.
And get this: just a single cup of spinach provides 15% of your daily required amount of folate and about half a gram of iron.
Lucky for you, spinach can easily be incorporated into your diet in the form of a lunch or dinner salad. If you’re not a big fan of the taste, you can add a small amount to a delicious breakfast or lunch smoothie. A few options that will mask the taste of this leafy green are:
- Peanut butter and banana smoothie
- Strawberry banana smoothie
- Mixed berry smoothie
Outside of common grocery-store staples like spinach, kale, and romaine, other dark leafy greens that can pump up your fertility include:
- Arugula
- Bok choy
- Broccoli rabe
- Chard
- Collards
- Dandelion greens
- Mustard greens
Folate versus folic acid: what’s the difference?
While on your fertility journey, you’ve probably seen and heard people talk about the importance of folate and folic acid, so let’s take a moment to demystify these two nutrients.
Although folic acid and folate are often used interchangeably, they’re not exactly the same. Folate is the term used to describe the different forms of vitamin B9. Folic acid is a synthetic form of B9 used as a supplement in fortified foods, such as:
- Bread
- Pasta
- Rice
- Cereal
Folic acid still offers the same fertility-boosting benefits as folate, so go ahead and enjoy a little pasta alongside your leafy green salads.
#2 Wild Salmon
Salmon has long been touted by health gurus as a superfood, and this is especially true for individuals trying to conceive. This is because salmon delivers several fertility-boosting nutrients in every bite, including:
- Omega-3 Fatty Acids – Famous for protecting your heart, omega-3 fatty acids are also a champion fertility food. Research suggests that consuming healthy fat omega-3 acids may protect against age-related decline of your egg quality. They are also important in supporting sperm count health and male fertility. So, if you’re trying to conceive, salmon should definitely be on your menu (especially if you’re over the age of 35). Olive oil also contains omega-6 and omega-3 fatty acids, so go ahead and whip up a nice meal with the two ingredients working together for even more of a fertility boost.
- Vitamin E – Wild salmon is also packed with vitamin E, which can help with conception. Vitamin E increases cervical mucus production in women which allows sperm to stay alive longer.
- Protein – Not just for bodybuilders, protein is a cornerstone of a well-rounded diet. Because protein is the building block of everything from muscles to sperm and eggs, making sure your diet includes high-quality protein, like that found in salmon, is vital to increasing your odds of getting pregnant.
#3 Sweet Potatoes
Like our friend the leafy green, sweet potatoes pack a massive folate punch, which also makes them one of the best foods to help implantation. Additionally, they’re a super source of an important reproductive nutrient—vitamin A.
Research has found that vitamin A plays an important role in female fertility. In fact, one study discovered a correlation between a lack of vitamin A and reduced levels of the luteinizing hormone—the reproductive hormone responsible for stimulating ovulation (aka the release of your mature, ready-to-be-fertilized egg). This means sweet potatoes are a top food for ovulation stimulation.
Not sure how to incorporate sweet potatoes into your diet? Consider a few of these yummy options:
- Baked sweet potatoes
- Baked sweet potato fries
- Mashed sweet potatoes
- Sweet potato hash
- Baked sweet potato fries (they’re so good, they’re worth mentioning twice)
#4 Whole Milk Greek Yogurt
From a late-night glass of milk to an ooey-gooey grilled-cheese sandwich, high-fat dairy products can deliver high-impact fertility nutrients to your diet.
In addition to protein, a high-fat dairy product is filled with:
- Calcium – Research has found that increased calcium and vitamin D intake may help decrease levels of the parathyroid hormone in women. Because excess levels of the parathyroid hormone have been associated with infertility and PCOS, the American Pregnancy Association recommends women trying to conceive strive to get at least 1,000 mg of calcium a day.
- Vitamin D – Along with reducing levels of parathyroid hormone and improving fertility, studies have also found that vitamin D may decrease the likelihood of low birth weight and preeclampsia, and assist with lactation after birth.
- Probiotics – You might already know that probiotics can improve your gut health, but did you know they can also improve your vaginal health? In fact, probiotics are often used in the treatment of bacterial vaginosis, a condition that can lead to reproductive complications like endometritis—inflammation of the uterine lining. By adding probiotics to your diet, you can help ensure your reproductive system stays in tip-top, baby-making shape.
One of the best sources of high-fat dairy is plain Greek yogurt made with whole milk.
If you’re wondering, Can I eat the Greek yogurt that has the blueberries at the bottom?, the answer, sadly, is no. The trick to choosing a nutritious yogurt is to forgo all the flavored, fruit-featuring varieties, as these contain added sugar which can spike blood sugar levels and negatively impact your fertility journey. However, this doesn’t mean you don’t have other options.
Drizzle some honey over your Greek yogurt, or add a fresh fruit topping of your own to naturally sweeten this yummy snack.
#5 Flax Seeds
Tiny but mighty, flax seeds have been shown to improve menstrual regularity, which, in turn, can improve your fertility. Flax seeds do this by:
- Increasing the length of your luteal phase (the phase of your menstrual cycle when your egg travels down your fallopian tube and tries to meet up with a sweet-talkin’ sperm).
- Decreasing anovulatory cycles.
Some easy ways to add these mildly-nutty flavored seeds to your diet are:
- Baked into bread, muffins, or crackers
- Added to granola and sprinkled on Greek yogurt (a double fertility boost!)
- Mixed with hot or cold cereal
- Blended into a smoothie
- Sprinkled over a (dark leafy green) salad
- Incorporated into tuna or chicken salad
- Garnished on soups, stews, or chilis
- Mixed into meatloaf or hamburgers
- Seasoned into or onto a casserole
#6 Berries
Like leafy greens, berries often get top billing on various health-food lists. Not only are berries delicious and easy to find, but they’re also packed with important nutrients, like the antioxidant powerhouse vitamin C, our good friend folate, and immunity-boosting zinc. They’re also low in calories, which can support weight loss. With everything they have going for them, it’s hard to beat berries as a fertility food staple.
What do vitamin C and zinc bring to the fertility table?
- Vitamin C – Vitamin C is known for being a powerful antioxidant, and if you’re trying to get the stork to deliver, antioxidants should be on your must-have list. This is because antioxidants combat levels of free radicals in the body, which may help boost fertility and improve egg quality.
- Zinc – Aside from helping the body absorb vitamin C, zinc is also believed to improve conception outcomes. In fact, one study found that women deficient in this important mineral took longer to conceive.
Some of the best berry choices for fertility are:
- Blueberries
- Strawberries
- Raspberries
Want quadruple the fertility-boosting benefits? Add these berries to a refreshing spinach, Greek yogurt, and flaxseed breakfast smoothie.
Navigate Your Fertility and Beyond With SneakPeek
At SneakPeek, we know the fertility journey has its ups and downs. By understanding how a healthy diet and nutrition can play a beneficial role in your reproductive health, you can boost your chances of conception and enjoy some delicious meals and snacks along the way. Avoiding processed food high in trans fat and saturated fat is a great frame of reference to keep in mind when trying to improve fertility, as consuming these can lead to fertility issues. For more foods to avoid when trying to get pregnant, check out our article!
Once you reach your destination (aka pregnancy), you can learn more about the little bun in your oven with the SneakPeek At-Home Early Gender Blood Test—the #1 OBGYN-recommended at-home fetal sex test.
You can take it as early as 6 weeks into your pregnancy, months earlier than an ultrasound. SneakPeek predicts the sex of your baby with over 99% clinically-proven accuracy1. In fact, we’re so confident in our science-backed methods, we offer a guaranteed refund if your baby’s gender at birth doesn’t match your SneakPeek results.
When you’re ready, join the over 1 million satisfied moms who let SneakPeek Test take some of the unknowns out of their pregnancy journey.
This post has been reviewed for accuracy by the following medical professional:
Dr. Heather Soper, Certified Nurse Midwife
Dr. Heather Soper brings over 15 years of experience in women's health and obstetrics to her role as the owner of The Genesis Resort for Birth. Complementing her clinical practice, she serves as an Assistant Professor of Nursing at James Madison University, where she educates nursing students with a focus on compassionate, patient-centered care. Her advanced training and dedication to midwifery are evident in her contribution to both academia and the wellness of expectant mothers
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- Contra Costa Health Services. Folic Acid and Folate Values for Selected Foods. https://cchealth.org/folic-acid/list.php
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SneakPeek aims to provide the most accurate and up-to-date information to help our readers make informed decisions regarding their health before, during, and after pregnancy. This article was written based upon trusted scientific research studies and/or articles. Credible information sources for this article are cited and hyperlinked.
