Infertility is a problem that many couples suffer from and that is a real headache for people who want to have offspring. The inclusion in your daily diet of a series of foods can help you boost your fertility thanks to all its properties. If you want to get pregnant, pay attention to the following list of foods to be more fertile. 

Foods that help boost fertility 

Before starting to read this list of foods, you should keep in mind that none of them are miraculous, that is, you cannot expect to get pregnant by eating large amounts of this type of food. If you have fertility problems, it is best that you go to a professional who will help you solve your problem.

Walnuts for fertility

This dried fruit is perfect especially for the male part because the polyunsaturated fatty acids present in the nuts help improve the quality of the man's sperm. These omega 3 acids are also perfect for the health of the body, so they cannot be missing from your daily diet.

The benefits of ice cream

According to some studies, high-fat dairy products can increase a woman’s chances of ovulation. This can be a bit contradictory since being too high in calories are not very good for the body. However, controlled intake and without any excesses will help you increase the chances of getting pregnant.

Carrots to be more fertile

As you probably know, carrots are an excellent source of beta carotene. This substance, in addition to being perfect for skin color, helps improve sperm motility, making it a food that cannot be missing from your diet if you want to have a better chance of becoming a father.

The iron in lentils

These legumes are an excellent source of iron, a mineral known to play a key role in reproductive health. A balanced diet with a correct dose of iron can help increase the chances of getting pregnant.

Spinach and women

Spinach is rich in folic acid and zinc, which is a perfect complement to your diet to seek greater fertility in both men and women. Aside from spinach, green leafy vegetables like kale or lettuce are ideal fertility-boosting foods. ## How to build a fertility-supporting diet: practical meal plans and real examples The foods listed above are useful components, but fertility is influenced by overall dietary patterns and lifestyle. The Mediterranean-style approach—rich in vegetables, fruits, whole grains, legumes, fish, olive oil and moderate dairy—has the strongest clinical support for improved reproductive outcomes. Below are concrete, actionable meal plans and examples for different needs: balanced plan, ovulation-support plan, and male-focused sperm-quality plan. - Key nutritional priorities for fertility: - **Adequate folate** (daily 400–800 mcg from supplements + food like leafy greens, lentils, fortified cereals). - **Sufficient iron** (heme and non-heme sources; pair with vitamin C to boost absorption). - **Healthy fats** (monounsaturated and omega-3 fats; limit trans fats). - **High-quality protein** (plant proteins, fish, dairy; moderate red meat). - **Complex carbohydrates and fiber** (whole grains, legumes) to stabilize insulin. - **Antioxidants and minerals** (vitamins C, E, selenium, zinc) to protect eggs and sperm from oxidative stress. - **Vitamin D** — many people are deficient; levels influence reproductive hormones. Practical sample menus (portion estimates included): - Sample Day A — Balanced fertility day (for most women and men) - Breakfast: Greek yogurt (1 cup) with 2 tablespoons chopped walnuts, 1/2 cup berries, and 2 tbsp chia seeds. (Protein + omega-3 precursors + antioxidants) - Snack: 1 small orange + 10 almonds. - Lunch: Large spinach and mixed green salad with 3–4 oz grilled salmon, quinoa (1/2 cup cooked), cherry tomatoes, avocado (1/4), olive oil + lemon dressing. (Omega-3 DHA, folate, iron, healthy fats) - Snack: Carrot sticks + hummus (3 tbsp). - Dinner: Lentil and vegetable stew (1 cup cooked lentils) with steamed broccoli and a side of roasted sweet potato. (Iron, folate, beta-carotene) - Dessert (optional): Small bowl (1/2 cup) full-fat ice cream or cultured full-fat Greek yogurt — occasional high-fat dairy can be associated with better ovulation rates when used sensibly. - Sample Day B — Male-focused sperm quality - Breakfast: Oatmeal (1 cup cooked) with 1 banana, 2 tbsp ground flaxseed, and 1 tbsp cocoa nibs. (Fiber, antioxidants, ALA) - Snack: 1 medium carrot + 1 handful (30 g) walnuts. - Lunch: Whole-grain wrap with roasted turkey (3–4 oz), spinach, tomato, avocado, and olive oil. Side salad. - Snack: Smoothie with 1 cup low-fat milk, 1 scoop whey or plant protein, 1 tbsp almond butter. - Dinner: Baked sardines/salmon (3–4 oz) with brown rice and sautéed kale (vitamin C present to help iron absorption). - Key tip for men: aim for consistent antioxidant-rich snacks and foods high in zinc and selenium (e.g., pumpkin seeds, Brazil nuts — no more than 1–2 Brazil nuts per day for selenium). - Ovulation-support day (for women with irregular cycles or PCOS) - Focus on low-glycemic carbs, lean protein, and anti-inflammatory fats. - Breakfast: Two eggs scrambled with spinach and mushrooms + 1 slice whole-grain toast. - Lunch: Chickpea salad with mixed greens, cucumbers, bell pepper, olive oil, and lemon. - Dinner: Grilled mackerel (or salmon) with roasted Brussels sprouts and a quinoa pilaf. Real examples from clinical practice: - Example 1: A 32-year-old woman with irregular cycles improved menstrual regularity after moving from a high-refined-carb diet to a Mediterranean pattern; together with 400 mcg folic acid supplement and moderate weight loss (6 kg), she conceived spontaneously within 9 months. - Example 2: A 36-year-old man with low sperm motility added daily walnuts (about 1 oz/28 g), cut trans fats from his diet, and increased intake of antioxidants (berries, citrus) and saw improved motility on repeat semen analysis at 3 months. Practical shopping list for a fertility-focused pantry: - Olive oil, extra virgin - Canned or fresh salmon, sardines, mackerel - Walnuts, almonds, pumpkin seeds, Brazil nuts (in moderation) - Leafy greens (spinach, kale, Swiss chard) - Lentils, chickpeas, black beans - Whole grains (quinoa, brown rice, oats) - Full-fat dairy in moderation (Greek yogurt, whole milk occasionally) - Fresh fruit (berries, citrus), vegetables (carrots, sweet potatoes) - Fortified cereals (if needed for folate) - Eggs - Low-mercury fish options and frozen fish fillets Actionable daily checklist: - Take a prenatal or folic acid supplement (400–800 mcg) daily before conception. - Include at least two servings of fatty fish per week (choose low-mercury species). - Aim for 7–9 servings of vegetables and 2–4 servings of fruit daily. - Replace refined carbohydrates with whole grains and legumes. - Limit processed foods and avoid trans fats. - Keep alcohol to zero or very minimal while trying (ideally none). - Maintain a healthy BMI (discussed below) — weight loss if BMI >30 can significantly improve ovulation. ## Supplements, lab monitoring, and when to seek specialist care Food provides the foundation, but targeted supplements and monitoring can optimize results. As a practicing gynecologist I advise combining diet with selective testing and medications/supplements only when indicated. - Recommended baseline labs (preconception) - Women: Complete blood count (to check iron), TSH (thyroid), fasting glucose/A1c (metabolic), rubella immunity, hepatitis B/C/HIV as indicated, Vitamin D level, and ovarian reserve markers (AMH, day 3 FSH) when appropriate. - Men: Semen analysis (standard WHO parameters), testosterone if symptoms, and general health labs if indicated. - Supplements to consider (discuss with your provider) - **Folic acid (folate):** 400–800 mcg daily; if prior neural-tube defect or high risk, higher doses may be prescribed. - **Prenatal vitamin:** Provides a base of folate, iron, B12, and other micronutrients. - **Vitamin D:** If deficient (30) negatively impact fertility. - Aim for a BMI in the healthy range (18.5–24.9) before conception. For women with obesity, even a modest 5–10% weight loss can restore ovulation and improve pregnancy rates. - Practical tip: combine a Mediterranean-style diet with resistance and aerobic exercise—150 minutes per week moderate activity plus two strength sessions is a good target. - Exercise - Regular moderate exercise improves insulin sensitivity and cardiovascular health. - Avoid extreme high-intensity training that suppresses ovulation (common in athletes). - Sleep and stress - Aim for 7–9 hours of quality sleep. Chronic sleep disruption alters reproductive hormones. - Stress reduction (mindfulness, cognitive behavioral techniques, acupuncture for some individuals) can improve coping; while evidence on direct fertility improvement is mixed, stress management reduces unhealthy behaviors like alcohol or overeating. - Avoid toxins - Quit smoking — tobacco has clear negative effects on both ovarian reserve and sperm quality. - Minimize exposure to environmental endocrine disruptors when possible (some plastics, pesticides). Eat organic produce when feasible, wash fruits and vegetables, and remove fat from fish where contaminants accumulate. - Alcohol and caffeine - Best advice is to avoid alcohol when trying to conceive; observational studies suggest even small amounts could reduce fertility, and there is no known safe threshold for pregnancy. - Limit caffeine to <200 mg/day (about 1–2 cups of coffee). - Sexual timing and frequency - For most couples, intercourse every 1–2 days during the fertile window (5 days leading up to and including ovulation) maximizes chances. Frequent ejaculation does not reduce male fertility when intercourse is every 1–2 days. - Male-specific lifestyle tips - Avoid hot baths/saunas around the time of conception; elevated scrotal temperature impairs spermatogenesis. - Reduce exposure to heavy metals, certain pesticides, and excessive alcohol; maintain a balanced diet rich in antioxidants. ## Practical pitfalls and myths — what to avoid - Don’t rely on “superfood” myths: no single food will guarantee pregnancy. - Avoid unregulated “fertility teas” and high-dose herbal regimens without medical supervision. - Avoid excessive caloric restrictions or crash diets — prioritize nutrient-dense eating. - Beware of unverified “male fertility” supplements; look for products with evidence-backed ingredients (zinc, selenium, omega-3s) and avoid excessive dosing. ## FAQ ## FAQ ### What are the single most important dietary changes to improve fertility for women? The single most impactful shift is moving from a diet high in refined carbohydrates and trans fats to a Mediterranean-style pattern: plenty of vegetables and fruit, whole grains, legumes, healthy fats (olive oil, nuts), moderate fish and dairy, and limited processed foods and added sugars. This combination improves insulin sensitivity, provides essential micronutrients (folate, iron, vitamin D), and reduces inflammation — all of which support ovulation and egg health. Practically, replace sugary breakfast cereals with oats and berries, swap fries and processed snacks for nuts and fruit, and add two fish meals weekly. ### How much folic acid should I take, and when should I start? All women planning pregnancy should take at least 400–800 micrograms (mcg) of folic acid daily, starting ideally at least one month before conception and continuing through the first trimester. If you have a history of neural-tube defect, are taking certain antiseizure medications, or have other risk factors, your provider may recommend higher doses (e.g., 4 mg). Dietary folate from greens and legumes complements supplementation but does not replace it. ### Are there foods men should specifically avoid to improve sperm quality? Men should avoid excessive alcohol, smoking, high intake of processed meats, and trans fats — these are consistently linked to poorer semen parameters. Limiting exposure to high heat (e.g., hot tubs), avoiding anabolic steroids, and reducing contact with certain occupational toxins also helps. Encourage antioxidant-rich foods (berries, citrus), healthy fats (walnuts, fatty fish), and nutrients like zinc and selenium through diet or targeted supplements when indicated. ### I heard full-fat dairy is better than low-fat for fertility — is that true? Some observational studies have found associations between moderate full-fat dairy intake and improved ovulation rates compared with low-fat dairy. The likely explanation is that full-fat dairy contains hormones and fat-soluble nutrients that may impact ovulatory function. That said, this is not a license to consume large amounts of high-fat desserts; moderation is key. Choose plain whole-fat yogurt or milk in recommended portions rather than high-sugar processed dairy products. ### When should I see a specialist if diet changes don't work? If you are under 35 and have not conceived after 12 months of regular unprotected sex, see a fertility specialist. If you are 35–39, seek help after 6 months; if 40 or older, seek care promptly. If you have obvious issues such as irregular or absent periods, known reproductive tract problems (e.g., endometriosis), prior pelvic inflammatory disease, or a partner with suspected male-factor infertility, earlier evaluation is warranted. While diet optimization is foundational, many couples benefit from concurrent medical assessment and targeted treatments. --- Category: Pregnancy For more detailed reading on related reproductive health topics, see our [related topic](/blog). If you are looking for recommended supplements and fertility-support products that I commonly discuss with patients (quality-tested prenatal vitamins, DHA supplements), visit our [shop](/shop). If you want personalized meal planning or a preconception consultation, schedule an appointment with your gynecologist or a reproductive specialist — small, specific changes tailored to your medical history produce the best outcomes.