18/08/2022 / Gynecology and Motherhood
36 Foods that Increase Fertility in Females
Eat these 36 Foods that Increase Fertility in Females and Enhance Your Chances of Getting Pregnant fast. Also follow the fertility diet plan discussed in the blog.
Table of content
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
FAQ on foods to boost fertility in females
The best foods for fertility are citrus foods, nuts, seeds, chicken, beets, full-fat dairy, and cooked tomatoes.
Focus on whole grain foods, body weight, exercise, stress, and avoid alcohol.
Foods to boost fertility in females to get pregnant faster are leafy greens, fruits, seeds, yam, cheese, and chicken.
The 30-day fertility diet plan is a guide on what to eat when trying to get pregnant to increase fertility that includes all the foods in the above diet plan.
Citrus fruits, berries, pomegranate, pineapple, and dry fruits are foods to eat to increase fertility.
Processed foods, red meat, high sugar beverages, high-fat dairy, alcohol, and caffeine can cause fertility challenges in females.
Foods like avocados, beans and lentils, sesame seeds, garlic, and maca root are believed to increase egg quality.
To increase the fertility of eggs, follow a strict diet, quit smoking, exercise regularly, reduce stress, and control body weight.
Include the best foods for fertility such as cereals, oranges, and strawberries, during ovulation to get pregnant.
Irregular or absence of menstruation, unable to get pregnant, miscarriage, and nonimplantation.
Rich sources of potassium and vitamin B6 in bananas help to improve sperm and egg quality thereby increasing fertility.
If one desires to promote the growth of fertility eggs it may be beneficial to incorporate omega 3-rich food sources into their diet. Fatty fish and walnuts are a couple of examples of such nutritious options.
For couples who are looking to enhance their fertility levels naturally should consider including high-quality protein sources in their diet regimen. Some great choices in this regard include lean meats such as chicken and turkey as well as fish. Plant-based proteins like beans and lentils also provide valuable nutrients that support reproductive health.
It is widely accepted that the regular consumption of certain berries - notably blueberries and strawberries - can be particularly helpful.
Despite popular belief current scientific research does not indicate that consuming spicy foods influences fertility in any significant way. To date. There is no concrete data to confirm this theory.
Highlighting the nutritional potency of flaxseeds and sunflower seeds is warranted. These wholesome seed options boast omega-3 fatty acids and vitamin E properties that actively promote healthy reproductive systems in women.
Dark leafy greens (like spinach and kale) and cruciferous veggies (broccoli, cauliflower) contain essential vitamins that promote fertility.
Dates are a nutritional powerhouse being rich in both fibre and natural sugars. It is worth noting though that while they offer many health benefits they do not have any direct impact on fertility.
Cherries are flavorful fruits that are chock full of antioxidants that can help protect against harmful free radicals and boost overall wellness. Incorporating them into meals is an easy way to invest in yourself and promote healthy living.
While often touted as a natural alternative to refined sugar honey does not have any direct consequences on fertility levels within the body.
Eggs are undoubtedly one of the best sources of protein out there and they offer numerous vital nutrients crucial to our wellbeing. Among these essential components is choline - an imperative nutrient known to enhance fertility levels.
While apples certainly have beneficial health properties, it's worth noting that the notion that they enhance fertility lacks credible scientific evidence.
Zinc is a crucial mineral for fertility and can be obtained from oysters. Though known to some extent there remains a need for additional research to explore the exact effect of zinc found in these shellfish.
In light of numerous studies. It has been observed that antioxidants effectively safeguard both eggs and sperm from oxidative stress. Ultimately bolstering one's fertility potential.
Nutritional balance plays a crucial role in maximising fertility potential. Therefore, One should aim to consume carbohydrates through sources such as whole grains, fruits, and vegetables.
Limiting your intake of caffeine is suggested due to supported findings indicating a negative association between excessive caffeine consumption and reduced fertility rates.
Research and expert advice suggests that adding full-fat dairy products to your diet in moderation alongside a balanced nutrition regimen might have positive effects on fertility.
To ensure good reproductive health it is necessary to maintain sufficient amounts of vitamin D. This recommendation emphasises the importance placed on raising awareness about and taking action for improved overall reproductive wellness.
Seafood - particularly high-fat fish like salmon and sardines - is an ideal dietary cornerstone for those seeking to enhance their reproductive health.
Enduring stress can induce negative alterations in hormone levels that disrupt the menstrual cycle, which may potentially lead to impaired fertility.
Avocados are a highly nutritious fruit that offers a wealth of benefits. Including healthy fats and folate. In turn, these can potentially aid in supporting fertility.
To safeguard your fertility, limiting your alcohol intake is highly recommended.
With thoughtful planning and attention paid to essential nutrients. It is entirely possible to achieve optimal fertility on these diets. However, it is important not to overlook any potential nutrient gaps that could arise from this type of eating pattern.
When it comes to fertility one should keep in mind that both being underweight or overweight could potentially pose problems. Thus ensuring a healthy weight is critical to maintaining optimal reproductive health.
Whole grains like quinoa, brown rice and oats can prove to be effective. These foods contain complex carbohydrates important for fertility support.
Healthy reproductive functioning requires sufficient amounts of iron. Thus consuming foods that are high in this nutrient like lean meats, legumes, and leafy greens can prove to be beneficial for your overall health.
Before introducing herbs and supplements like chaste berry and coenzyme Q10 potentially advantageous components into their regimen, individuals should consult a respected healthcare professional.
Medical professionals highlight how crucial folic acid is in promoting healthy development during early pregnancy. As such. Women planning to get pregnant should seriously consider taking a routine folic acid supplement for ensuring their well-being as well as their baby's health.
In terms of fertility, there isn't much cause for worry concerning the moderate consumption of whole soy foods. Nevertheless, exceeding appropriate intake levels may raise concerns.
Studies have shown that people who follow a Mediterranean-style diet consisting of fruits, vegetables, whole grains and good fats like fish can potentially experience enhanced fertility outcomes.
There is evidence indicating that a significant intake of refined sugars and sugary beverages may harm a person's fertility. It is suggested that limiting consumption of such products be considered to promote healthy reproductive function.
Promoting health, almonds and walnuts are among the many varieties of nuts that offer a wealth of nutrients like healthy fats and antioxidants. Such potent nutrition may promote fertility in those seeking it.
Regarding fertility. It is noteworthy that certain spices - such as cinnamon and turmeric - exhibit anti-inflammatory properties that may prove advantageous.
It has been established that probiotics contribute tremendously to maintaining a wholesome gut microbiome, which holds potential ties with promoting fertility. Yet. It should be pointed out that more expansive investigations will ultimately reveal the true nature and extent of these links.
It is commonly suggested to restrict the consumption of processed foods for fertility as they usually contain harmful fats, sugars, and additives.
For people diagnosed with either gluten sensitivity or celiac disease. Incorporating a gluten-free diet into their lifestyle might prove beneficial for optimising fertility outcomes. However, experts suggest that embracing this nutrition scheme isn't indispensable if you are free from these medical conditions and urge everyones' discretion in such matters.
If you're hoping to improve your fertility or overall reproductive health. Adding moderate physical activity to your daily routine could be beneficial. Just be cautious not to go too far - excessive exercise may negatively impact these areas.
Oysters: Rich in zinc, which supports reproductive health and hormone production.
Spinach: Contains folate, a crucial nutrient for fertility and early pregnancy.
Avocado: Packed with healthy fats and vitamin E, supporting reproductive function.
Berries: High in antioxidants, beneficial for both male and female fertility.
Salmon: A great source of omega-3 fatty acids, promoting hormone balance.
Nuts and seeds: Provide essential nutrients like zinc and selenium for fertility. Beans and lentils: High in plant-based protein and iron, supporting reproductive health.
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