If you’re trying to conceive, small changes to your daily diet can add up. These fertility superfoods are packed with nutrients shown to support reproductive health—and they taste great too!
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Salmon
This popular fish is a fantastic source of omega-3 fatty acids, which are crucial for reducing inflammation—a key factor in fertility. Omega-3s also provide DHA, which is vital for a baby’s brain and nervous system development once you become pregnant. Research has found that fish consumption is positively related to the probability of live birth following fertility treatment.
How to eat it: Grill, roast, or add to salads. Not a fish fan? Walnuts are a plant-based alternative.
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Berries
These delicious little fruits are packed with antioxidants like Vitamin C and A. Antioxidants help fight free radicals in the body, which can improve the health of both eggs and sperm. Berries are also a source of CoQ10, a compound that supports mitochondrial function and egg quality.
How to eat them: Add to yogurt, oatmeal, or smoothies—or enjoy frozen as a sweet dessert swap.
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Spinach (and other leafy greens)
Dark, leafy greens are low in calories and packed with nutrients. Spinach is an excellent source of folate and iron. Folate is a crucial nutrient that helps prevent neural tube defects in babies and is beneficial even when you’re taking a prenatal vitamin.
How to eat it: Toss into pasta, omelets, or smoothies. Or make it the base of a powerhouse salad.
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Eggs
Eggs, particularly the yolks, are a powerhouse of nutrients. They are a great source of protein and are rich in choline, an essential nutrient that helps reduce the risk of neural tube defects and supports a baby’s brain development. One large egg yolk provides a significant amount of your recommended daily choline intake. Eggs are also a good source of vitamins D, B12, and CoQ10.
How to eat them: Scrambled, poached, boiled, or baked in quiches and frittatas.
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Full-Fat Dairy
Studies have found that including one or two servings of full-fat dairy each day is linked to better ovulatory function and fertility, compared to low-fat dairy. This is likely due to the vitamins and healthy fats it contains, which are important for hormone production.
How to eat it: Greek yogurt with fruit, a splash of whole milk in smoothies, or cottage cheese with berries.
Key Takeaways
- Fertility superfoods are nutrient-rich, accessible, and easy to add to your diet.
- Focus on variety: healthy fats, antioxidants, lean protein, and whole foods.
- Think of food as a foundation for fertility, not a quick fix.
✨ Looking for more guidance? See Part 1 of this series: Why Nutrition Matters for Fertility.
This information has been medically reviewed by Alexander M. Kotlyar, MD, FACOG, Director of Resident Education at Genesis Fertility
If you would like to learn more about GENESIS Fertility New York or are ready to schedule an appointment, please speak with one of our representatives at 929-605-5467.
