Foods Can Boost Your Fertility

colored fruits and vegetables

The same phytonutrients that give fruits and vegetables their bright hues are also responsible for their antioxidant benefits

Sperm are highly susceptible to oxidative damage, so an antioxidant-rich diet is critical to functioning sperm. Fruits and vegetables also provide fiber 

Leafy greens

Folate, probably most known for its role in preventing birth defects in early pregnancy, is also critical to egg and sperm health

men with the lowest intake. Folate comes from the same Latin root as foliage, so it's easy to remember leafy greens are a great source.


The benefits of omega-3 fatty acids are some of the most consistent findings in research on both male and female fertility, and fatty fish like salmon

 One study found that men's fish intake was linked to a shorter time to conceive and a lower risk of infertility.


Nuts are a good source of a-linolenic acid (ALA), a plant-based type of omega-3. Walnuts are especially rich in ALA, antioxidants, and micronutrients

The group who ate the walnuts saw significant improvement in sperm vitality, motility, and morphology compared with control subjects.


 That avocados were the best choice for increasing the number of eggs viable for IVF. In women undergoing IVF, those with the highest intake of monounsaturated

 In women undergoing IVF, those with the highest intake of monounsaturated fat were almost 3.5 times more likely to have an embryo transfer resulting


Beans are a great source of vegetarian protein and iron, known as non-heme iron. Data from the Nurses' Health Study II demonstrated

protein and iron-rich plant foods reduce the risk of ovulatory disorder infertility, which plays a role in about a quarter (18-30%) of infertility cases.