Food and Fertility: 15 Foods to Eat to Help You Conceive

Diet is key when it comes to conceiving. In fact, there are a number of foods that stimulate fertility. Find out what they are and the benefits of each one.
Food and Fertility: 15 Foods to Eat to Help You Conceive
Saúl Sánchez Arias

Reviewed and approved by the nutritionist Saúl Sánchez Arias.

Last update: 10 November, 2022

If you’re planning to get pregnant but are finding it difficult, you should have a think about your diet. That’s because it’s key, not only to help you conceive but also for your child to be born healthy. What you need to do is eat a diet rich in fertility-boosting nutrients.

In addition to the so-called ‘fertility diet’, the Mediterranean diet is also beneficial to those who wish to become mothers. Indeed, both of these diets include foods that are beneficial for conception. For instance, proteins, complex carbohydrates, iron, folic acid, and healthy fats.

Likewise, specialists stress the importance of following a balanced diet. In fact, it’s only by paying attention to your diet, that you’ll be able to improve the quality of the egg, as well as favor the implantation of the embryo and the development of the fetus.

Furthermore, if you want to conceive, you should consume foods capable of resolving any possible vitamin and mineral deficiencies. However, what are these foods, and what are their benefits?


15 Foods to help you conceive

  • Banana. It contains B vitamins, which are important for conception because they help regulate hormonal and energetic metabolism. If these nutrients are lacking, irregular menstruation may occur and generate deficient eggs.
  • Honey. It’s also rich in B vitamins. In addition, it contains amino acids and minerals capable of improving the quality of sperm. These also strengthen the uterus and ovaries and stimulate the production of sex hormones.
  • Cinnamon. It has the ability to reduce insulin resistance. It can also increase and improve the quantity and quality of available eggs. This is especially relevant in those who suffer from polycystic ovary syndrome, according to an article published in the journal, Reproductive Biology and Endocrinology.
  • Eggs. They’re rich in vitamins and essential nutrients, which help improve sexual and reproductive health. They contain vitamins B and D, which help reduce fatigue, as stated in a study published in 2018.

If a woman has enough folic acid in her body before and during pregnancy, it helps prevent birth defects in the baby’s brain and spine.

  • Dairy. These products provide calcium. It contributes to bone health and increases fertility. They also contain vitamin B12, which promotes the formation of red blood cells and the maintenance of the nervous system.
  • Whole grains. Grains such as oats, rice, whole wheat, and quinoa are abundant in vitamins B and E. These vitamins are essential for optimal reproductive health, hormonal balance, and the production of healthy eggs and sperm. They also contain vitamin B6, which is key to estrogen and progesterone balance.
  • Walnuts, almonds, tofu, sunflower, and other seeds. The selenium in walnuts protects mature eggs from free radical damage and stimulates the immune system.

Also read: Recommended Diet for Fertility

Foods to help you conceive.
  • Oily fish, clams, oysters, tuna, salmon, and sardines are the best source of omega 3 and omega 6 fatty acids, These are necessary for hormonal balance, the immune system, and the health of the ovaries, eggs, and sperm. They also contain protein and vitamin D.

The selenium in salmon prevents chromosome breakage that can cause birth defects and miscarriages.

Clams are rich in vitamin B12, which makes the endometrium strong and resistant, preventing miscarriages. In addition, oysters concentrate zinc, which is essential to improve male fertility. That’s because it maintains testosterone levels and sperm production. It also helps with female fertility, promoting proper cell division.

  • Chicken meat. It’s a source of protein that provides niacin, thiamine, and ascorbic acid, as well as minerals such as potassium, magnesium, iron, calcium, phosphorus, and iodine.
  • Peas. Their consumption helps to balance estrogens and progesterone, which are necessary to achieve higher levels of fertility. This is due to the high levels of zinc they contain.
  • Garlic. It contains selenium which is capable of improving fertility in both sexes. It also contains vitamin B6, a hormone regulator.
  • Asparagus, spinach, and avocado. The first two contain folic acid, which reduces ovulatory failures and optimizes sperm production. They also contain antioxidants, iron, vitamins E and B.

Avocados contain monounsaturated fats that improve fertility. They’re also a source of vitamin E, influential in the sexual organs.

  • Brewer’s yeast. This is a food rich in minerals, proteins, amino acids, vitamins of the B group, iron, chromium, zinc, folic acid, etc.
  • Olive oil and flaxseed oil. Both increase the chances of pregnancy as they improve fertility in men and women.
  • Ginger. Besides being useful in women, it increases sperm volume and improves sperm motility.

Also read: Vitamin C During Pregnancy: How Much is Necessary?

Eat a varied diet

If you’re trying to conceive, you must eat a varied diet rich in nutrients. This will increase your chances of conceiving and ensure the good health of your child.

However, don’t forget that none of these foods have magical properties. They’re complementary foods to include in your diet. In fact, if you’re experiencing difficulties in getting pregnant, the best option is to consult a specialist.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Agencia Española de Seguridad Alimentaria. Recomendaciones sobre el consumo de pescado por presencia de mercurio. 2019. Gobierno de España.
  • Clinica Mayo. Esterilidad. Octubre 2021.
  • Dou L., Zheng Y., Lu L., Gui X., et al., The effect of cinnamon on polycystic ovary síndrome in a mouse model. Reprod Biol Endocrinol, 2018.
  • Falahatian S, Haddad R, et al. Modulatory effects of R10 fraction of garlic (Allium sativum L.) on hormonal levels, T cell polarization and fertility related genes in mice model of polycystic ovarian syndrome. Journal of Ovarian Research. Enero 2022. 15 (1): 4.
  • Gaskins A, Chavarro J. E, et al. Fertility: a review. American Journal of Obstetrics and Gynecology. Abril 2018. 218 (4): 379-389.
  • Gholami Ahangaran M, Karimi-Dehkordi M, et al. A systematic review on the effect of Ginger (Zingiber officinale) on improvement of biological and fertility indices of sperm in laboratory animals, poultry and humans. Veterinary Medicine and Science. Septiembre 2021. 7 (5): 1959-1969.
  • González Rodríguez L. G, López Sobaler A. M, et al. Nutrición y fertilidad. Nutrición Hospitalaria. 2018. 35 (6).
  • Grieger J. A, Grzeskowiiak L, et al. Pre-prgnancy fast food and fruit intake is associated with time to pregnancy. Human Reproduction. Junio 2018. 33 (6): 1063-1070.
  • Janiszewska J, Ostrowska J, et al. Milk and dairy products and their impact on carbohydrate metabolism and fertility – a potential role i the diet of women with polycystic ovary syndrome. Nutrients. Noviembre 2020. 12 (11): 3491.
  • Kauffman C. Foods that can affect fertility. Academy of Nutrition and Dietetics. Abril 2020.
  • Nutrition Data. Foods high in selenium.
  • Panth E, Gavarkovs A, et al. The influence of diet on fertility and the implications for Public Health Nutrition in the United States. Frontiers in Public Health. 2018. 6: 211.
  • Skoracka K, Ratajczak A. E, et al. Female fertility and the nutritional approach: the most essential aspects. Advances in Nutrition. Noviembre 2021. 12 (6): 2372-2386.
  • Szostak-Wegierek D. Nutrition and Fertility. Med. Wieku Rozwoj. Octubre 2011. 15 (4): 431-6.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.