10 Fertility-Boosting Foods
Supporting fertility isn’t about perfection. It’s about giving your body the nutrients it needs to regulate hormones, support ovulation, and create a healthy environment for conception. Research consistently shows that dietary patterns rich in plant-based proteins, antioxidants, omega-3s, and key micronutrients can positively influence fertility for both women and men.
Here are 10 science-backed fertility-boosting foods to start incorporating into your routine today.
1. Salmon
Rich in DHA and EPA omega-3 fatty acids, salmon supports hormone production, reduces inflammation, and improves egg quality. Omega-3s are also associated with improved embryo implantation and sperm motility.
How to enjoy: Add baked or air-fried salmon to weeknight meals 1–2 times per week.
2. Eggs
Egg yolks are packed with choline, a nutrient essential for early fetal brain development and ovulation support. Eggs also provide high-quality protein and essential B vitamins.
Pro tip: Look for pasture-raised eggs for slightly higher omega-3 content.
3. Full-Fat Greek Yogurt
Full-fat dairy intake has been linked to improved ovulation compared to low-fat dairy options. Greek yogurt also offers calcium, probiotics, and protein to support hormone balance.
How to enjoy: Mix with berries and walnuts for a fertility-friendly breakfast.
4. Leafy Greens
Spinach, kale, and Swiss chard are loaded with folate, iron, and antioxidants that support healthy ovulation and protect reproductive cells from oxidative stress.
Quick swap: Add a handful of spinach to smoothies or omelets.
5. Berries
Blueberries, strawberries, cherries, and blackberries are packed with anthocyanins — antioxidants that protect eggs and sperm from oxidative damage.
Tip: Buy fresh or frozen to keep costs down without losing nutritional value.
6. Avocados
Avocados provide healthy monounsaturated fats, which support hormone production and help your body absorb fat-soluble vitamins needed for fertility (A, D, E, and K).
Use it: Add sliced avocado to salads or blend into a creamy fertility smoothie.
7. Lentils and Beans
Plant-based proteins have been shown to support ovulation and reduce inflammation. Lentils are also one of the best dietary sources of folate — a nutrient essential for early pregnancy.
Easy meal idea: Lentil soup with vegetables and olive oil.
8. Nuts & Seeds
Walnuts, chia seeds, pumpkin seeds, and flax provide essential fatty acids, plant-based protein, zinc, and vitamin E — all beneficial for reproductive health.
Simple addition: Sprinkle chia or flax on oatmeal for a simple hormonal boost.
9. Whole Grains
Whole grains like quinoa, brown rice, oats, and farro offer fiber and B vitamins to support stable blood sugar — an essential part of hormone balance and ovulation regulation.
Try this: A warm bowl of steel-cut oats topped with berries and walnuts.
10. Olive Oil
Monounsaturated fats found in olive oil improve insulin sensitivity and reduce inflammation. These factors help support menstrual cycle regularity and overall reproductive health.
Kitchen upgrade: Use as your primary cooking oil and salad dressing base.
Build a Fertility-Friendly Plate
A simple rule of thumb:
½ plate: Vegetables + fruit (color = antioxidants)
¼ plate: Lean protein (salmon, eggs, beans, Greek yogurt)
¼ plate: Whole grains or starchy vegetables
+ healthy fats: Olive oil, nuts, seeds, avocado
This pattern mirrors research-backed fertility diets like the Mediterranean diet.
Final Thoughts
Nutrition plays a key role in preparing your body for conception, but it doesn’t have to feel complicated. Small, sustainable shifts can make a meaningful difference in hormone balance, menstrual health, inflammation, and overall fertility.
If you want personalized support for trying to conceive, hormone health, or prenatal nutrition, I’d love to help.
👉 Learn more about working with me at Aubrey Redd Nutrition → https://visit.berrystreet.co/providers/aubrey-redd
