11 Most Effective Foods That Will Help To Increase Chances Of Pregnancy

Fertility and diet are hot topics—and fertility-related foods are part of that craze. But can eating certain foods really boost your fertility?

While there is no specific food or fertility diet that will magically boost your chances of conception, a nutritious and well-balanced diet can certainly help support overall health, including reproductive health, in both men and women.

It's important to note that food choices do not play a role in certain serious conditions that cause infertility in women and men. If, for example, the fallopian tubes are blocked, preventing sperm from reaching an egg, dietary changes won't remove the blockage and open the tubes.

With that in mind, below are 11 healthy whole foods that may be beneficial to those wishing to optimize their diet for fertility.

# Sunflower Seeds

Sunflower seeds can make a great snack on their own, but you can also easily incorporate them into your favorite meals. Try sprinkling sunflower seeds on your salad, using them in trail mix, or substituting sunflower seed butter for peanut butter. You can also add a couple of tablespoons of sunflower seed butter into a smoothie, or stir it into yogurt, to add extra flavor as well as a little more nutrition.

# Citrus Fruits

Citrus fruits like oranges and grapefruits some of the best sources for vitamin C. Grapefruits and oranges contain the polyamine putrescine, which some animal research has associated with the potential to improve egg and semen health. Enjoy orange slices on their own or try incorporating citrus juice into your smoothies. Sliced grapefruit also makes a great addition to fresh salads.

# Mature Cheeses

Mature cheeses, like aged cheddar, parmesan, and manchego, may improve sperm health. Mature cheeses are high in polyamines. Polyamines are proteins found in plant and animal products. They are also naturally occurring in humans. Sprinkle some cheese on just about anything or have a few pieces along with some nuts or fruit as an afternoon snack. Just be mindful of portion sizes when adding cheese to your diet as a small amount packs in a lot of calories and saturated fat. Enjoy in moderation.

# Full-Fat Dairy

Pastured dairy is a great choice for fertility and pregnancy for those who can tolerate it. Dairy is rich in saturated fat, which is especially beneficial for fertility. It's also a good source of the fat-soluble vitamins, including vitamins A, E, D, K, and K2. If you already consume dairy, the easiest way to get full-fat dairy into your diet is to switch to whole-fat products such as swapping skim milk with whole milk and low-fat yogurt with full-fat yogurt.

An occasional serving of full-fat ice cream can also make a nice treat. Just be sure to take the extra calories into account. If you’re going for ice cream, limit yourself to one to two servings per week.

# Cooked Tomatoes

Tomatoes are high in the nutrient lycopene, a powerful antioxidant, which can help augment your fertility. Lycopene has been extensively studied for its potential role in improving male fertility. While both raw and cooked tomatoes contain lycopene, 1 cup of cooked tomatoes contains almost twice as much lycopene as 1 cup of raw tomatoes. So when you can, opt for the cooked tomato recipes like tomato-based soups and stews, tomato sauces, and even just roasted tomatoes.

# Beans and Lentils

Beans and lentils are an excellent source of fiber and folate, both of which are crucial to maintaining a healthy hormonal balance. Lentils also contain high levels of the polyamine spermidine, which may help sperm fertilize the egg. Consider replacing one or two meat meals with lentil or bean-based meals. You can also try throwing some beans into your salad instead of cheese or meat.

# Asparagus

Asparagus is a nutrient-packed superfood. It’s low in calories, will fill you up, and gives you a boost of fertility vital nutrients. In 1 cup serving, you'll get your full daily value of vitamin K, 60% of your daily value of folate, and over 20% of other essential nutrients like vitamin A, vitamin C, and the B vitamin thiamin. When possible, reach for fresh or frozen asparagus. Enjoy it as a vegetable side (it's delicious roasted or grilled) or added to recipes like frittatas or stir-fries. Canned asparagus, while convenient, is often full of added sodium. If you go for a canned or jarred product, look for low sodium options and rinse asparagus under running water before using.

# Oysters

Oysters appear on just about every fertility food list. They are packed with fertility-boosting nutrients. A serving of six raw oysters contains only 139 calories. Many people feel intimidated by oyster preparation, but you don’t have to be. You can prepare and serve this dish at home. The healthiest option is raw, but you can also enjoy them baked.

# Pomegranate

Pomegranates have long been associated with fertility and birth due to their many seeds. While not a scientific reason to indulge in pomegranates, it's certainly an interesting one. Pomegranate seeds make for a delicious, healthy snack on their own, but also make for a great topping for yogurt, oatmeal, and even salads and quinoa bowls.

# Walnuts

Walnuts are rich in omega-3 and omega-6 fatty acids. This is part of what led researchers to consider whether they might support fertility. In a small study, 117 men were split into two groups: one would avoid eating tree nuts and another would eat 75 grams of walnuts every day.? Before the experiment began and again 12 weeks later, the men provided a semen sample. A small handful of walnuts makes for a great afternoon snack. Or you can try adding walnuts to chicken salad, oatmeal, or even a little ice cream for a nutritious crunch.

# Egg Yolks

Egg yolks supply almost all of the egg's iron, calcium, zinc, vitamin B6, folate, and vitamin B12. They also contain 100% of the egg's vitamin A. Egg yolks from pasture-raised chickens are also extremely rich in fertility-boosting omega-3 fatty acids EPA and DHA and fat-soluble vitamins A, D, E, and vitamin K2. In the past, egg yolks had a bad rap mainly due to concerns about dietary cholesterol. But more recently, nutrition experts have embraced the yolk for its nutrient density and balance of healthy protein and fat. Eggs are extremely versatile. Whether enjoying hard-boiled, scrambled, poached, or fried, embrace the whole egg—yolk included.