PregnancyFertility

7 Foods That May Boost Fertility

Increasing your intake of these 7 foods might help provide the nutrients your body needs for optimal fertility.
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Updated on September 29, 2025
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7 Foods That May Boost Fertility

Potentially boost your reproductive health with these 7 foods.
When you’re trying to get pregnant, it’s natural to wonder if what you eat can promote fertility. And indeed, some foods can help improve reproductive health.

For example, certain foods can provide the nutrients needed to produce hormones, develop healthy eggs and sperm, and prepare for embryo implantation (when a fertilized egg attaches to the uterus).

 For people with conditions like polycystic ovary syndrome (PCOS), diet and lifestyle changes can help improve ovulation and their chances of getting pregnant.

 That said, diet doesn’t replace medical care or fertility treatments, and no single magic food supports fertility on its own, says Tendai M. Chiware, MD, a fellowship-trained reproductive endocrinologist at Genesis Fertility in New York.
If you’re looking to support your fertility through what you eat, building meals around nutrient-dense, whole foods, with a variety of vegetables, is a good place to start.

 Many fertility specialists recommend a Mediterranean-style eating pattern, since it includes healthy fats like olive oil along with fruits, vegetables, and whole grains, says Dr. Chiware.

With that in mind, consider the following foods that may promote fertility.

1

Kale

Kale
“Kale delivers antioxidants that help reduce oxidative stress, which can damage both eggs and sperm,” says Madeline Kaye, MD, an obstetrician-gynecologist at Texas Fertility Center. Oxidative stress creates unstable molecules called free radicals, which can be harmful to healthy cells.

 It can affect egg quality, fertilization, and how embryos develop.

 Antioxidants fight cell damage from oxidative stress and may support healthy ovulation and hormone balance.

Leafy greens like kale also provide iron, which is needed for egg development, ovulation, and to make hormones, says Dr. Kaye. They’re rich in folate, a B vitamin that can help keep eggs healthy.

 Folate is especially important for the healthy development of a growing baby’s brain, spine, and eyes, says Chiware.
To get the benefits, the Centers for Disease Control and Prevention recommends having two or three servings of leafy greens daily.

 For variety, rotate among kale, spinach, arugula, collard greens, and Swiss chard, which can offer similar fertility benefits. A good rule of thumb is to fill about one-third of your plate with vegetables and choose fresh options when possible, says Chiware.
2

Salmon

Salmon
Getting enough omega-3 fatty acids in your diet is one way to support fertility.

 Salmon is an excellent source of omega-3 fatty acids, as are other fatty fish like sardines and herring.

“Salmon delivers omega-3 fatty acids, including both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA),” says Kaye. EPA helps prepare the uterus lining for implantation, while DHA is important for a growing baby’s brain development, she says.

Omega-3s regulate female hormones and support egg quality, too.

 In men, they’re helpful for sperm production and function.

Salmon is also a source of vitamin D, a nutrient needed for hormone balance, egg quality, and implantation, says Kaye. Many people don’t get enough vitamin D, and healthy levels of this vitamin are linked to better fertility in both men and women.

Compared with some other fish, salmon is lower in mercury, making it a safer choice if you’re planning for pregnancy.

Aim for one or two servings of salmon per week, with each serving from 6 to 8 ounces. If possible, choose wild-caught salmon, as it often provides the best nutritional value and may contain less risky pollutants.

3

Chia Seeds

Chia seeds

A tablespoon of chia seeds might seem small, but these tiny seeds are rich in nutrients that promote fertility. Chia seeds are a source of alpha-linolenic acid, a plant-based omega-3 fatty acid that can support egg and sperm quality, reduce inflammation, and may even help with implantation, says Kaye.

Their high fiber content also helps control blood sugar.

 Keeping blood sugar stable supports hormone function, which is important for fertility. Spikes in blood sugar can raise insulin levels too high and affect reproductive hormones, sometimes interfering with ovulation.

 For people with PCOS, stable blood sugar is especially important for maintaining ovulation and balanced hormones.

To work chia seeds into your routine, add 1 to 2 tablespoons daily to smoothies, yogurt, or oatmeal, suggests Kaye. They’re neutral in flavor and easy to sprinkle into just about anything.

4

Walnuts

Walnuts

For couples trying to conceive, walnuts can offer fertility benefits for both partners, thanks to their mix of omega-3 fatty acids, folate, and antioxidants, says Kaye.

Men who eat about two handfuls of walnuts a day tend to have sperm that move better and are healthier in shape.

 Walnut consumption can also help increase sperm count.

Nuts like walnuts also supply zinc and magnesium, which can boost reproductive health in both men and women, says Chiware. These minerals can promote healthy eggs and ovulation, while also helping men produce healthy, active sperm.

Try sprinkling walnuts on top of yogurt or oatmeal for a satisfying crunch. For a savory option, blend them into pesto or toss them into grain bowls, suggests Kaye.

5

Lentils

Lentils
If you’re looking for a plant-based protein that can support fertility, lentils are a good choice. “Lentils are high in iron, folate, and fiber, and they’re a nutrient-dense source of plant-based protein,” says Kaye.

 They also contain zinc, which can promote sperm development and quality, and is important for reproductive health in women.

Plant-based proteins like lentils fit well into a Mediterranean-style eating pattern, which has been found to promote female fertility.

 For men, one small study found that participants who followed a plant-based diet tended to have higher sperm counts and sperm movement, though more research is needed to confirm these findings.

And you don’t have to cook lentils from scratch. Precooked options are delicious and an easy way to toss lentils into salads, soups, or grain bowls, suggests Kaye.

6

Quinoa

Quinoa

Quinoa contains all nine essential amino acids that serve as building blocks for eggs, sperm, and hormones, says Kaye.

Other whole grains like farro, oats, and brown rice also provide complex carbohydrates and fiber, which help keep your blood sugar stable.

 Because whole grains are less processed, they may help your body use insulin more effectively, which can mean better blood sugar control and more balanced reproductive hormones.

Quinoa can fit into both savory and sweet dishes. Try it as a base for grain bowls, mix it into salads, or swap it for rice in your favorite dishes. You can prepare quinoa with milk or a milk alternative and top it with fruit and nuts for a hearty start to the day.

7

Blueberries

Blueberries

Blueberries and other berries are loaded with antioxidants like anthocyanins, resveratrol, and vitamin C, which can help protect eggs and sperm from oxidative damage, says Kaye.

Antioxidants and the plant compounds found in berries can improve sperm quality by keeping sperm cells healthy and helping them function better.

 Antioxidants from berries can also support a healthy uterine lining for embryo implantation.

In addition to blueberries, Chiware says that raspberries, blackberries, and strawberries can all provide fertility benefits. And frozen berries are just as nutritious as fresh.

The Takeaway

  • Foods rich in antioxidants, like kale, blueberries, and walnuts, can help protect eggs and sperm from damage, and can support hormone balance.
  • Plant proteins such as lentils and quinoa, plus foods with omega-3s like salmon and chia seeds, provide important nutrients that can help keep blood sugar steady and promote reproductive health.
  • A Mediterranean-style diet that focuses on whole grains, fruits, vegetables, and healthy fats is linked with better fertility outcomes.
  • Diet is not a replacement for medical care or fertility treatment. If you have trouble conceiving or a condition such as polycystic ovary syndrome or endometriosis, talk with your healthcare provider about the best approach for you.

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Kayli Anderson, RDN

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