13 Foods that Increase Fertility

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While the idea of “fertility foods” might feel a little foreign, the way you nourish your body matters when you’re trying to conceive. “Many women don’t realize that lifestyle, stress, and food can play a significant role in infertility,” says Jayne Williams, a certified integrative health and nutrition expert. “Eating a diet that ‘supports’ fertility includes whole foods, a healthy balance of lean protein, healthy fats, and fiber that can help boost your gut microbe, regulate hormones, and lower stress levels—all three are important to prep your body for pregnancy.

Bee pollen is another fertility food that’s great for reproductive health in both men and women. “Bee pollen has shown promise to promote sperm quantity and help boost fertility in women,” says Williams. “But make sure you get your bee pollen from a reputable source to ensure efficiency.

Turns out, avocados are a great fertility food. “They are a fantastic source of vitamin E, which studies have shown can be beneficial in improving the lining of the uterus,” says Becker. Williams agrees. “Avocados are one of my go-to favorites for healthy fat.

If you’re hoping for a fertility-boosting food that you can have first thing in the morning, then why not go with Greek yogurt? “It contains great calcium and vitamin D, which helps the follicles of your ovaries mature and promotes strong bones,” says Williams. “One serving is all you need to get these essential vitamins. ” She suggests opting for the full-fat “plain” (as in, unsweetened) variety so that you can keep the sugar out of it.

Kale, spinach, and Swiss chard contain essential prenatal nutrients like calcium, iron, and folate (which also helps protect against birth defects), not to mention tons of vital daily dietary fiber, says Williams. “There are endless ways to include your greens into your daily diet,” Williams says. “From eating them raw in salads, sautéed, blanched, and steamed. ” Kale can also be roasted to make kale chips, while spinach can be added to smoothies since it has a very mild flavor. “Just a small handful will do,” she says.

When you’re eating for reproductive health, foods that can help lower stress hormones and increase blood flow to the uterus are the ticket, says Lindsey Becker, a fertility chef, certified health coach, and founder of Farm Cut.

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