14 Foods to Improve Fertility

If you are trying to get pregnant, it is very important that you take care of your health, give up smoking, do moderate exercise, get relaxed and eat well.

Nutrition and fertility are two fundamental pillars for conceiving a baby

There are certain foods that help in certain physical processes necessary for conception, not only in the case of women but also men. It should be clear that there are no “miracle diets” to make you get pregnant. But there are some scientific research that have studied the benefits that certain foods can help in fertility.

In addition, following these tips to get pregnant does not cost anything, and will help you to have a more balanced diet.

Best foods to promote male and female fertility

Women who are thinking about getting pregnant, as well as those who have difficulty getting pregnant, can considerably increase their chances by following a diet rich in foods that enhance fertility.

Following listed foods will solve the possible deficits of vitamins and minerals that may be causing difficulties to conceive in both men and women.

14 Fertility Enhancing Foods


This amazing Andean root is a very energizing plant and a powerful endocrine regulator. It is especially recommended for women with hormonal disorders and infertility problems. In addition, it has the ability to increase libido in men and women.

However, women suffering from uncontrolled high blood pressure should be aware that maca may raise it slightly. It should also be borne in mind that, according to some studies, the consumption of maca to improve fertility could make a multiple pregnancy possible.

Brewer’s yeast

Brewer’s yeast has numerous healthy properties, as it is a food rich in vitamins and minerals. It has a high content of essential proteins and amino acids, B group vitamins, iron, chromium, zinc (hormone regulator), and other minerals. In addition, it offers a lot of folic acid, essential in pregnancy.

Wheat germ

Wheat germ has many properties and stands out for its high intake of vitamin E whose deficiency can cause infertility. Therefore, it is positive to take a teaspoon every morning with a little juice.


Bee pollen is recommended to boost fertility, especially for men and women who have difficulty conceiving. It is also a libido enhancer and provides a lot of energy. Among other nutrients, pollen provides the mineral zinc. You can take 2 tablespoons a day; grind it well, to assimilate it correctly.


This delicious fruit is nutritionally excellent. It is also an extraordinary source of vitamin E, which increases fertility and improves the functions of the sexual organs.

Some studies have shown that it triples the chances of success in fertility treatments.

The rationale: Avocado would have increased the number of eggs produced by women. According to a study by the Harvard School of Public Health, taking avocados and introducing olive oil into the diet triples the chances of becoming pregnant in an in vitro fertilization treatment.

It is possible to eat salty or sweet, spread or in pieces. It is a highly recommended food especially for people who consume little animal protein.

Olive oil

Olive oil, which is often praised for its properties, also triples the chances of pregnancy, as it improves the fertility of both men and women.

It is an essential ingredient in our cuisine. It is suggested to have at least one or two tablespoons a day, with meals.

Check out importance of extra virgin olive oil for women


Ginger is a powerful aphrodisiac that, in the case of men, increases sperm volume and improves sperm mobility. However, it is also highly recommended for women. You can prepare it in infusion, which is delicious with honey and lemon, or also grate it in salads.

Linseed oil

Linseed oil is rich in omega 3, one of the essential fatty acids essential for good fertility. It is recommended to take one spoonful a day, raw, or grind the seeds (with a coffee grinder) and add them to salads, soups, rice, juices, smoothies, etc.

Sunflower oil

Sunflower oil has been underestimated when compared to olive oil. But the truth is that it has many health properties. In this case, it provides highly valued vitamin E. You can combine and alternate it with olive and linseed oils, as each one has its own benefits. The vitamin E contained in sunflower seeds, intervenes in the formation of germinal cells (sperm and eggs) so it is very appropriate to improve fertility.


Some studies have shown that eating about two handfuls of nuts a day improves the shape, movement, and vitality of men’s sperm and chromosomal abnormalities of sperm.. This effect is harnessed when consumed for at least 12 weeks. In cases of overweight, the amount should be reduced to a handful a day.


Eggs have a lot of folic acid, a type of B vitamin that prevents defects in the spinal cord and brain. Eggs also have a lot of iron, which is essential to prevent anemia that hinders the conception process.


Garlic is a great source of selenium and natural sulfur, which contributes to a woman’s fertility by eliminating bacteria that could affect the ovaries and cause hormonal imbalance, endometriosis, or chlamydia. Garlic is also good for male fertility because it increases sperm count and improves sperm mobility.


The lack of zinc can alter fertility. So eating foods that contain it helps increase the chances of getting pregnant. Oily fish, such as sardines, contain a lot of zinc, so it is advisable to take them while trying to conceive.

Oranges, lemons and strawberries

Vitamin C (Ascorbic Acid) is a vitamin that increases the quality of sperm by preventing their oxidation. Citrus fruits such as lemons, oranges or strawberries are rich in vitamin C content.

By including these 14 foods in our daily diet, you can improve overall health and also significantly increase the chances of pregnancy. Plus, they’re all delicious and easy to eat!

Author: Nilam

Nilam Author

This article has been written by Nilam Mehta and she is the owner of this site.

Nilam has worked in Pharmaceutical industry and have studied – Lifestyle Medicine from Doane University; Science of Exercise from University of Colorado Boulder. She believes that many of health problems can be cured naturally.

I am the owner of this website/blog has authored many articles on this blog. You can reach me on [email protected]

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