Table of content

• What to eat when trying to get pregnant?

• Best foods to boost fertility in females

• 36 Foods that Increase Fertility in Females

• Fertility Diet Chart

• Fertility diet for women- do’s and dont's

• Take-home points

• FAQ on foods to boost fertility in females

Introduction

As per reports, the fertility challenge affects over 48 million couples across the world. With changing food habits and diet plans women today suffer from various issues related to female reproduction. Female reproductive health includes ovulation, menstruation, fertility, pregnancy, and menopause. 

Unlike others, fertility problems will impact you and also your partner. So, if you are not a fertility-challenged couple, you can always try diet changes as the first and most effective method to increase fertility. Even for couples with permanent fertility challenges options like IVF (in-vitro fertilization), surrogacy, and artificial insemination.

What to eat when trying to get pregnant?

If you are trying to increase your fertility and get pregnant and are in search of a dietician to suggest protein-rich foods? Then you are in place, go through the diet and nutrition list below. A dietician will recommend eating different types of produce, grains, dairy, nuts and seeds, meat, seafood, and others.Women’s diet is one thing that affects hormones, insulin resistance, and estrogen (ovulation) which affect her ability to get pregnant. 

A recent study found that deficiency of trace elements may have a negative impact on reproductive function, and sperm quality and is a major factor for impaired spermatogenesis. Trace elements concentration is interrelated with time to pregnancy and subfertility. Low plasma zinc and selenium concentrations will lead to a longer time to pregnancy and subfertility respectively.

Follow the fertility diet chart for women and you should also consult a doctor if you are soon turning 35. Here’s what to eat when trying to get pregnant to increase fertility and improve your chances of conception.

The best foods for fertility include complex carbohydrates, lean protein, healthy fats, and water. 

Complex carbs

• Whole grains- Quinoa, Oatmeal, buckwheat

• Fruits and vegetables- Berries, Asparagus, Spinach, Tomatoes, Sweet potatoes

• Low glycemic sweeteners- Agave, Steria, Maple syrup

Lean protein

• Plant products- Beans, Lentils, Seeds and Nuts, Soy and Soy Products Like Tofu, Edamame

• Low-mercury fish- Catfish, Herring, Flounder, Cod, Salmon, Sardine

• Other lean animal proteins- Eggs, Meat with Trimmed fat, Turkey, Chicken

Healthy fats

• Mono and polyunsaturated fats- Eggs, Oils of olive or grape seed, Avocados, Nuts

• Saturated fats- Full-fat dairy such as Cheese, Yogurt, Kefir

Water

Water consumption will detoxify your body and increase fertility by boosting the quality of cervical fluid. At least drink 8-10 cups of water to stay hydrated. Water helps to lubricate and cushion all tissues and organs in the body, supports hormone transport, and may aid in the enhancement of follicles. Dehydration can cause a reduction in sperm quality and semen volume in men and a reduction of cervical mucus and egg quality in women. (End chart)

Let’s see what to eat when trying to get pregnant and their benefits.

Best foods to boost fertility in females

Diet and nutrition play an important role when you are trying to increase fertility. You can also consult a dietician to get a fertility diet chart for women. Book an online appointment or consult with the best gynecologist online here at sprint medical to help you treat fertility challenges. The list of foods that increase fertility in females is given below.

36 Foods that Increase Fertility in Females

The effective foods to boost fertility in females will improve your chances of getting pregnant. So, what to eat when trying to get pregnant and increase fertility? Here are some best foods for fertility:

1. Asparagus

Asparagus is a spring crop that contains vitamin K, folate (B9), and phytochemicals. Vitamin K is good for blood clotting and plays a key role in bone, artery, and cell health. Asparagus is good for the brain, DNA generation, and repair, reduces inflammation, and prevents birth defects. Phytochemicals help to prevent cognitive decline and cancer cell growth.

2. Leafy greens

Adding leafy greens to your fertility diet chart will help to increase fertility. Leafy greens are full of fiber and you include them in any food of your fertility diet for women. Leafy greens are a good source of calcium, iron, folate, and vitamin B. Leafy greens include arugula, broccoli, and romaine. Leafy greens improve ovulation and increase a woman’s libido when included in the fertility diet chart for women.

3. Seaweed

Seaweed is a rich source of nutrients that helps to maintain hormonal balance, and blood sugar levels, and increase fertility. Seaweed also helps to remove excess estrogen which aids endometriosis, PCOS, ovarian cysts, and uterine fibroids, in all estrogen-dominant disorders and to increase fertility. The seaweed category comprises kelp, hiziki, dulse, arame, kombu, arame, agar, and wakame. 

4. Fenugreek

Fenugreek seeds are useful to increase fertility in males. Fenugreek seeds are good in improving sperm quality and capacity of sexual performance in males and used as progesterone precursor in females.

5. Maca root

• Maca root is a rich source of calcium, potassium, magnesium, zinc, iron, and phosphorus. Maca root contains fiber, fatty acids, proteins, amino acids, and carbohydrates that increase fertility. Maca root promotes hormonal balance, improves PMS and estrogen dominance, libido, stress management, and increases fertility.

• Foods to boost fertility in females include maca root to increase energy and immunity. Maca root will increase fertility in both males and females.

6. Sweet potatoes

Rich sources of beta carotene in sweet potatoes help to increase fertility by boosting the progesterone hormone production. Sweet potatoes are a great source of vitamin B6 that helps to increase progesterone production and hormone balance in your body. Sweet potatoes are crucial for women to increase fertility in women of reproductive age. 

7. Carrots

Carrots are a great source of vitamin A, nutrients and antioxidants. The beta carotene in carrots is converted to vitamin A in the liver. Carotenoid in carrots helps to improve fertility in men by boosting the quality, quantity and motility of sperms.

8. Cooked tomatoes

Tomatoes are a great vegetable for both men and women to increase fertility. Lycopene is the active component in tomatoes that will increase sperm count in males by 70% and improve sperm motility. The use of cooked tomatoes will reduce the abnormal number of sperms. Tomatoes are the best foods to boost fertility in males and reduce prostate disease thereby benefiting male reproductive organs. The folic acid in tomatoes increases fertility in females and prevents birth defects. Smoking couples should add tomatoes to their fertility foods as the coumaric acid and chlorogenic acid in tomatoes will help to fight against nitrosamines (carcinogens) in the body.

9. Broccoli

Broccoli is high in folates, calcium, vitamin A, B, C and iron. Broccoli  helps to increase iron absorption, boost fertility, promotes ovulation and maturation of eggs and reduce birth defects and miscarriage. The iron and potassium prevent anemia and provide essential proteins.

10. Beans and lentils

• Beans and lentils are good sources of fiber, potassium, iron, and protein. Beans are good foods to boost fertility in females.  Beans are lean proteins full of iron. The lack of iron can lead to anovulation during which ovulation produces an unhealthy egg. Beans help to overcome anovulation problem and increase fertility chances.

• Folic acid is crucial for women who are trying to get pregnant. Lentils are another good source of a folic acid good way to reduce fatigue. Lentils are useful to increase fertility in males as lentils contain a substance- polyamine spermidine that helps sperm fertilize an egg.  Lentil benefits beyond pregnancy as folic acid helps to form a neural tube that functions as the spine and brain of the fetus during pregnancy. High fiber, potassium, and protein in lentils are beneficial for a healthy pregnancy.

11. Garlic

Garlic is good to increase fertility and enhance the chances of conception. Garlic on daily consumption will maintain the health of your reproductive system.   The selenium, vitamin C, and B6 of garlic help to eliminate chromosomal defects. Allicin in garlic helps to promote blood flow to sex organs. Garlic helps to maintain the health of sperm and egg. Selenium in garlic is a natural antioxidant that improves the motility of sperm. The garlic promotes blood flow, advancement of erection, long durability, production of sperms, and the birth of a healthy infant. Raw garlic supports ovulation to increase fertility.

12. Cinnamon

All the Indian spices are used in Ayurvedic medicines due to their medicinal properties. Cinnamon is believed to increase fertility in men by increasing sperm count. Cinnamon provides warmth to the body that promotes blood flow to the pelvis in women. Cinnamon is used in treating many fertility problems in women like overweight, irregular periods, endometriosis, PCOD, insulin resistance, and heavy bleeding. 

13. Extra virgin olive oil

Olives are largely grown in the region of the Mediterranean and are used to reduce the risk of heart diseases and cholesterol. Extra virgin olive oil is produced as the best grade with only 0.8% acidic nature and no taste. The presence of vitamin E and antioxidants in extra virgin olive oil makes it a good source of foods to boost fertility in females. Vitamin E is also called tocopherol, a Greek word that means ‘to bear’- to bear children. Vitamin E is essential to protect the DNA of sperm and egg from the damage of free radicals. Extra virgin olive oil is believed to help in sperm motility and regulate cervical mucus production, a major factor for conception. Extra virgin olive oil also helps to increase uterine thickness and acts as an anti-inflammatory during endometriosis. 

14. Carbohydrates

Carbohydrates are a must to add to your fertility diet chart as they are the main source of energy. Carbohydrates are a good source of macronutrients. Carbohydrates are divided into simple and complex carbs. Simple carbs are less in fiber and digested fast and increase sugar levels and reduce fertility chances. Complex carbs are high fiber content such as whole grains, legumes, veggies, and fruits. Complex carbs digest slowly and keep the blood sugar levels in check. Complex carbs that are fully refined give you strength, with slow glucose release and benefits hormones, cycles, and ovulation to increase fertility.

15. Quinoa

Quinoa is a whole grain and is rich in carbohydrates and helps to increase fertility in men. Quinoa is a rich source of antioxidants and fibers. Essential nutrients of quinoa are useful to improve seminal fluid hence can be added to the best foods for fertility list. 

16. Avocados

Avocados are a great source of vitamin E. Avocados aid in improving the lining of the uterus and increase fertility. Avocados are rich in potassium, folate, and vitamin K which help your body to absorb many other vitamins.

17. Bananas

Bananas are known for their rich source of potassium, vitamin C, and B6 and contain a high amount of fiber. Bananas are important to increase sperm count and motility that determines a man's fertility. Vitamin C, E, folate, and other antioxidants are proven to improve sperm count and motility. Bananas on the other side promote your body to produce healthy and strong sperms. 

Bananas also contain bromelain, an enzyme that reduces inflammation and promotes the production of sperm in high quality and quantity. Bromelain in bananas is found to boost testosterone hormone levels in men who are physically active. Red bananas help to regularise menstrual cycles and increase fertility in women. 

18. Beets 

Beets are known to improve blood flow to the uterus and help with embryo implantation. If taken during IVF beets will aid you with the implantation process. You should add this to your list of foods to boost fertility in females to increase your chances of pregnancy. The greens of the beets can be cooked similar to other greens to get the nutrients.

19. Berries

Berries are a rich source of antioxidants and are included in foods to eat to increase fertility. Berries are good to protect eggs from damage and aging in women. Strawberries will increase a woman’s libido naturally.

20. Figs

Figs have been believed to increase fertility since ancient days, now there is scientific evidence to prove this. Figs are packed with lots of iron that helps to maintain healthy eggs and ovulation. Figs can be included in the best foods for fertility as eggs are crucial for women to conceive.

21. Pomegranate

Pomegranate is a fruit full of sweetness and health. Pomegranate contains antioxidants, and nutrients such as vitamin C, K, folate, and other minerals to help increase fertility. You can add them to your breakfast, salads, lunch, dinner even in snacks, or enjoy them plain. Antioxidants will help to stimulate the uterus by enhancing the blood flow to the womb to promote healthy uterus lining for implantation.

22. Citrus fruits

Vitamin C is the main content in all citrus fruits and thishelps to reduce strain on ovaries in women and helps to prevent sperm defects.Citrus is one of the foods to boost fertility in females and males by absorbing enough iron during pregnancy. Citrus fruits to add to the fertility diet plan are oranges, lemons, grapefruits, and Indian gooseberries are rich in vitamin C and a good choice to include in the best foods for fertility. Citrus fruits regulate ovulation and create the best environment for eggs. 

23. Pineapple

Pineapple contains bromelain that helps to improve embryo transfer and increase blood flow to the uterus. Also benefits in uterine lining for implantation after ovulation. The vitamin C helps to increase absorption of iron in the body.

24. Nuts and dry fruits

Nuts are packed with high levels of selenium which reduces chromosomal damage to eggs. The antioxidant nature of selenium protects eggs from free radicals and enhances production of eggs.  

25. Walnuts

Walnuts are fertility-friendly snacks to add to your foods to boost fertility in females. Walnuts are a good source of vitamin E, B, proteins, and omega-3 fatty acids. Walnuts contain magnesium that helps you to increase progesterone and also decrease morning sickness.

26. Pumpkin seeds

Pumpkin seeds are a rich source of non heme iron and zinc that helps to produce mature cells in females. Pumpkin seeds promote sperm production and regulate testosterone and semen levels. Pumpkin seeds in women prevent osteoporosis by increasing bone density.

27. Sunflower seeds

Sunflower seeds are a great snack to add to your desserts and salads. Sunflowers are good foods to boost fertility in males. Sunflower seeds are useful to improve sperm motility and sperm count. Sunflowers are packed with high amounts of zinc, selenium, and folate.

28. Oysters

Oysters are a good source of zinc. Oysters are found to be one of the best foods for fertility with their aid to increase fertility. Oysters increase libido and production of good quality eggs in women. Oysters can aid to improve male potency and increase the chances of conception. Zinc in oysters is good to promote proper cell growth and ensure a healthy pregnancy.

29. Chicken

Chicken is high in vitamin B12, a key nutrient for fertility and a good protein rich food regulating blood sugar, and providing amino acids to support body tissues. Add chicken to the list of foods to eat to increase fertility in males.

30. Liver

Animal liver is full of vitamins and nutrients that play a significant role in reproduction. Liver contains inositol that helps to promote maturation in ovarian follicles. Iron in the liver helps to prevent anemia at the time of pregnancy. Liver consumption aids to improve egg quality. Choline helps to supply nutrients for fertility and fetal development.

31. Yams

According to research, yams produce an effective substance that is useful in the ovulation stimulation process and increase fertility. Yams are used for controlling uterine and ovarian spasms, and dysmenorrhea. Yams can optimize estrogen levels and improve the quality and quantity of cervical mucus. 

32. Egg yolks

Eggs are a source of protein good for everyone. Eggs (egg yolk) help in boosting fertility and are rich in choline which exhibits significant positive effects on your fetal development. As egg yolk is a good source of nutrients, never try taking an egg white omelet. Always include one item of egg in foods to boost fertility in females.

33. Full fat dairy

Greek yogurt helps ovarian follicles to mature and promote strong bones. Full fat dairy like whole milk, butter, heavy cream, cheese is a great source of calcium and essential vitamins. Include any full fat dairy as part of the morning snack to increase your fertility.  The heavy cream content help to regulate sex hormones.

34. Mature cheeses

Mature cheeses are useful to increase sperm health. The presence of polyamines, proteins present in plants and animals in aged cheeses of cheddar and Manchego helps to improve the quality of eggs and sperms. The polyamine putrescine will help in women aged 35 or older.

35. Salmon 

Salmon is one of the best foods for fertility and helps to improve many other conditions too. Salmon is a rich source of omega-3 fatty acids which aid in weight loss and reduce cholesterol. Salmon can regulate the flow of blood to the reproductive organs by reducing blood pressure. 

36. Sardines

Sardines are another fish to add to the list of fertility diet chart foods to boost fertility in females. Sardines are full of omega-fatty acids that are important to increase fertility. Fresh sardines are good to include in the best foods for fertility list.

Also read: Best Ways to Balance Hormones and Boost your Fertility Naturally

Fertility Diet Chart

The fertility diet plan will help you to increase fertility chances and lower the risk of ovulation fertility challenges, and improve live birth rates. For your easy reference and recipes, here is the list of fertility diet chart:-

Fertility diet for women-do’s and dont's

When you are trying to get pregnant you need to restrict your habits and diet to improve your chances of conception. Here is the list of dos and don’ts for women to increase fertility

Take-home points

• Fertility challenges are more nowadays with irregular food habits

• Follow a strict fertility diet plan to increase fertility if you are trying to get pregnant

• Quit bad habits like drinking alcohol, smoking, and drugs 

• Increase intake of best foods for fertility 

• Foods to eat to increase fertility include sweet potatoes, tomatoes, salmon, fruits, and nuts

• Fertility diet plan is for both the couples who are trying to conceive

• Eating foods to improve female egg quality can positively impact reproductive health and enhance the chances of successful conception

• Foods to boost fertility in females promote ovulation, fertilization, implantation, and reproductive health.

References

• NCBI

• NCBI

• NCBI

• NCBI