Foods For Fertility

fertility-and-foodsTrying to get pregnant this year? Here are ten of the best foods to include in your diet for optimal fertility. (P.S. They also make great pregnancy foods, too!)

One of the less commonly consumed fruits, pomegranate is a great source of dietary fiber and promotes balanced cholesterol. It is also rich in antioxidants that combat inflammation, as well as vitamin C, B5, folate, copper, calcium, potassium, and vitamin K. Note that you won’t get the same fertility benefits from simply drinking pomegranate juice, so be sure to consume the whole fruit.

The fattiest of all fruits, avocados are rich in monounsaturated fat, fiber, vitamin K, copper, folate, B6, vitamin E, potassium and vitamin C. One might wonder what avocados can’t do for fertility! They’re anti-inflammatory and promote heart health, and they also support blood sugar regulation—making them an ideal food for women battling PCOS. They also help to fight food cravings, so if you’re cutting back on sugar to boost your fertility, turn to avocados when you feel the need for sweets.

Wild Caught Salmon
One of the fattiest fish available, salmon is rich in omega-3 fatty acids and is one of the most essential fertility boosters available. Salmon is a great source for dietary vitamin D, B12, selenium, and B3. Salmon oil can also be taken in capsule form and is a great addition to a prenatal supplement program.

Grass-fed Beef
It may be surprising to some, but comparing the nutrient profiles of grass-fed beef vs. conventionally raised grain-fed beef show that they contain different balances of omega-3 and omega-6 fatty acids, as well as saturated fat. Grass-fed beef contains more omega-3s, and is also a good source of iron, selenium, zinc, and B12—all of which are essential nutrients for a fertility diet. It is also a complete source of essential amino acids. Grass-fed beef supports fertility on a cellular level, encouraging proper cell regeneration, providing protein, and supporting skeletal strength.

You might wrinkle your nose at this one, but fermented foods like sauerkraut are teeming with probiotics that keep your gut healthy. Since many vitamins are produced by the
intestines, you need probiotics to keep them functioning in a balanced way. Sauerkraut is also rich in fiber and vitamin C. Sauerkraut is fermented cabbage, but you can get similar benefits from any fermented vegetable. If you can’t stomach the stuff, consider adding a good quality probiotic supplement to your diet, or regularly consume full fat yogurt or kefir, or drink kombucha.


An excellent source of monounsaturated fats, which are healthy for the heart, and omega-3 fatty acids, which have strong anti-inflammatory properties, walnuts are a superfood for fertility. Walnuts also provide copper and manganese, two essential minerals that help with antioxidant reactions within the body. Due to their antioxidant action, walnuts can decrease a woman’s risk for breast cancer, as well as decreasing the odds that infertility problems could be due to inflammation. Walnuts are also a superfood for male fertility, as well, since sperm health relies strongly on antioxidant action within the body. Once a woman gets pregnant, walnuts become a perfect pregnancy staple since moms-to-be who eat walnuts can help lower the risk that baby will develop food allergies.


Eggs may be one of the most popular super foods because of their nutrient denseness. They are one of the best dietary sources of vitamin D, and are rich in folate, iodine, selenium, and amino acids. They provide protein and are extremely beneficial for proper thyroid function (essential for fertility), brain health, and cardiovascular health. Be sure to eat the whole egg, though, as eating only the whites will remove most of the egg’s benefits.

Brussels Sprouts
These veggies that look like tiny little cabbages are surprisingly rich in vitamin C, folate,and manganese, making them a powerful fertility food. They also contain decent amounts of fiber, B6, choline, B1, copper, and potassium. Brussels sprouts provide antioxidant and detox support for the liver, making them a great food to eat regularly leading up to getting pregnant. If you aren’t a fan of the taste, try baking them with coconut oil and bacon until they’re just a little crispy.


A key ingredient in curry powder—and a popular item in many holistic remedies—turmeric is a wonderful food for the woman wanting to boost her fertility. Chinese medicine believes that warming foods such as this herb promote fertility in women. Turmeric has major anti-inflammatory benefits, but also promotes joint and heart health. It’s also a source of fiber, B6, iron, and potassium. Turmeric can be combined with water and brewed as a tea, or can be used to spice up a variety of dishes. It can also be encapsulated and taken that way.

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About This Blogger

Aimee McNew

Aimee McNew, MNT is a certified nutritionist who specializes in women's health, fertility, and autoimmune disorders. She has been in private practice since 2010 and runs a website and blog devoted to women's health and wellness. Aimee specialized in women's health and fertility after discovering she had multiple autoimmune and genetic disorders, some of which have contributed to her multiple pregnancy losses. In her free time, she likes creating recipes, cuddling her Boston Terrier, and going on sushi dates with her husband.