Food and Fertility: 15 Foods to Help You Get Pregnant

Did you know that there are foods that can stimulate fertility and help you get pregnant? Read today's article to discover what they are!
Food and Fertility: 15 Foods to Help You Get Pregnant
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 10 November, 2022

If you’re planning to get pregnant but are having difficulty in achieving it, you should consider nutrition as one of the keys not only to conceiving but also for your child to be born healthy. It’s simply a matter of eating a diet rich in fertility-boosting nutrients.

In addition to the so-called “Fertility Diet”, the Mediterranean diet also benefits those who wish to become mothers. Both diets include foods that are beneficial for conception, such as proteins, complex carbohydrates, iron, folic acid, and healthy fats.

Likewise, specialists stress the importance of following a balanced diet. Simply by paying attention to your diet, you’ll be able to improve the quality of your eggs, as well as favor the implantation of the embryo and the development of the fetus.

For this reason, it’s recommended to consume foods that are capable of resolving possible vitamin and mineral deficiencies that cause these difficulties. Now, what are they and what benefits do they bring?

A pregnant woman cutting vegetables.

15 fertility foods

  1. 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 produce deficient eggs.
  2. Honey. Also rich in B vitamins. It also contains amino acids and minerals capable of improving the quality of sperm, strengthening the uterus and ovaries, and stimulating the production of sex hormones.
  3. Cinnamon. It has the ability to reduce insulin resistance and can increase and improve the quantity and quality of eggs available in women, especially in those who suffer from polycystic ovary syndrome, according to an article published in the journal “Reproductive biology and endocrinology”.
  4. Eggs. These are 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.

  1. Dairy. These products provide calcium, which 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.
  2. Whole grains. Grains such as oats, rice, whole wheat, or quinoa contain abundant vitamins B and E, which 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.
  3. Walnuts, almonds, tofu, sunflower, and other seeds. The selenium in walnuts protects mature eggs from free radical damage and stimulates the immune system.

Proteins and fats stimulate fertility

A pregnant woman eating nuts and seeds.
  1. Oily fish, clams, and oysters. Tuna, salmon, and sardines are the best sources of Omega 3 and Omega 6 fatty acids, which are necessary for hormonal balance, the immune system, and the health of the ovaries, eggs, and sperm. They also have protein and vitamin D.

Even 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 contain zinc, which is essential to improve male fertility, maintaining testosterone levels and sperm production, as well as female fertility, promoting proper cell division.

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

Meanwhile, avocados have monounsaturated fats that improve fertility and are a source of vitamin E, influential in the sexual organs.

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

A varied diet in order to get pregnant

When trying to conceive a baby, you need to have a varied diet rich in nutrients. This will increase the chances of conceiving and ensure the good health of your child.

Don’t forget that none of these foods have magical properties. They’re a complement to improve your diet. If you have difficulties in getting pregnant, the best option is to consult a specialist.

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The contents of You Are Mom is for educational and informational purposes only. At no time do they replace the diagnosis, advice, or treatment from a professional. If in doubt, it's best to consult a trusted specialist.