Trying to conceive can feel like an emotional rollercoaster—one moment, you’re hopeful and excited, and the next, you’re navigating frustration and uncertainty. If you’re feeling overwhelmed, you’re not alone.
Fertility rates in the UK are at a historic low. According to the Office for National Statistics (ONS), England and Wales’s fertility rate has fallen to just 1.44 children per woman, the lowest since 1938. As numerous couples face challenges with conception, many of those are looking for natural ways to improve their chances, often starting with their diet.
“Nutrition plays a fundamental role in reproductive health. A well-balanced diet rich in specific nutrients can improve hormone balance and increase fertility potential,” explains a fertility specialist from Hull & East Riding Fertility Clinic.
Scientific studies keep demonstrating that our diet directly influences our fertility. Certain foods can help your body be healthy and ready for a baby. What you eat matters. It affects your hormones, the quality of your eggs and sperm, and your overall reproductive well-being. The good news is that eating well can help with conception and lead to a healthy pregnancy. But which foods can help?
From leafy greens rich in folate to berries full of antioxidants, let’s dive into seven key superfoods that boost fertility and should be added to your meals immediately.
Fertility Superfoods to Eat While Trying to Conceive
Here are the seven fertility superfoods that you should eat while trying to conceive:
Leafy Greens
Folate, also known as vitamin B9, is essential in the early stages of pregnancy and plays a big part in creating DNA and helping cells grow. Even before you get pregnant, folate helps control your ovulation and keeps your eggs healthy.
Leafy greens like spinach, kale, and Swiss chard are great sources of folate and iron, which are crucial for pregnancy. Studies show that women who consume a lot of folate might have a better chance of getting pregnant.
- Blend spinach or kale into your morning smoothie.
- Add leafy greens to soups, stews, or stir-fries.
- Toss fresh greens into salads with nuts and seeds for a boost in fertility.
Oily Fish
Healthy fats, particularly those omega-3 fatty acids, are vital for a healthy reproductive system. Omega-3s are suitable for your body. They balance your hormones, reduce swelling, and improve blood flow to essential parts that enable reproduction.
If you’re looking for good sources of omega-3s, fatty fish like salmon, mackerel, and sardines are top options. Research has shown that when people get more omega-3s, they tend to have better-quality eggs and higher chances of getting pregnant.
What if you don’t eat fish?
If you’re a vegetarian or not an enthusiast of fish, give flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements a try.
There are simple ways to include oily fish in your diet and here are they:
- Eat grilled or baked salmon with veggies.
- Put mackerel on whole-grain toast for a healthy breakfast.
- Mix sardines into pasta with olive oil and lemon.
Nuts & Seeds
Nuts and seeds are like fertility superfoods, packed with zinc, selenium, and Vitamin E.
- Zinc helps eggs grow and get ready to be released as it helps make sperm.
- Selenium is a protector that keeps eggs and sperm safe from damage.
Brazil nuts, pumpkin seeds, and walnuts are some of the top sources of these important nutrients, which play a key role in supporting both men’s and women’s fertility.
There are easy ways to eat more nuts and seeds and below are they:
- Put pumpkin seeds on yoghurt or oatmeal.
- Eat some Brazil nuts as a snack.
- Mix walnuts into a smoothie to make it creamy.
Full-Fat Diary
Many people consider low-fat dairy is better for your health, but some studies say that full-fat dairy might help with fertility.
A study from Harvard found that women who ate full-fat dairy had less trouble getting pregnant than those who ate low-fat dairy. The natural fats in full-fat dairy could be essential for helping hormones and the ovulation process.
- Choose full-fat Greek yoghurt with berries and nuts.
- Drink whole milk, not low-fat milk.
- Add a piece of full-fat cheese to your meals.
Full-fat coconut or almond milk can be great dairy alternatives if lactose intolerant.
Berries
Oxidative stress can harm eggs and sperm, lowering a person’s ability to have children. But don’t worry – antioxidants, plentiful in berries, act like bodyguards for reproductive cells, shielding them from this damage.
Berries like blueberries, raspberries, and strawberries are loaded with vitamin C, folate, and unique plant nutrients, all of which are friends to the reproductive system.
- Add fresh berries to your breakfast cereal.
- Blend berries into a smoothie.
- Use frozen berries or sorbet for a snack.
Eggs
Eggs are a fantastic fertility-boosting food with goodness like top-notch protein, Vitamin D, and choline.
- Vitamin D helps keep hormones balanced and supports how ovaries work.
- Choline is essential for helping a baby’s brain grow and minimises the chance of specific problems during pregnancy.
Many individuals aren’t getting enough choline, making eggs a simple yet practical food for boosting fertility.
- Eat boiled eggs for a healthy snack.
- Mix eggs with spinach and eat with whole-grain toast.
- Make an omelette with lots of veggies.
Legumes and Lentils
Plant-based proteins boost fertility, like lentils, chickpeas, and beans. Unlike overeating red meat, which could harm your ability to conceive, plant proteins help keep your hormones balanced and promote healthy ovulation.
Lentils, in particular, are packed with folate and iron; two essential nutrients when you’re trying to get pregnant. On top of that, they’re a great source of fibre, which helps keep your gut healthy and your blood sugar levels stable, both of which can make a massive difference to your fertility.
To add more legumes & lentils to your diet:
- Make lentil soup or stew.
- Put chickpeas in salads or grain bowls.
- Blend beans to make dips like hummus for a tasty snack.
Conclusion
Eating healthier can help you when trying to have a baby, and it’s also good for your overall health. Add foods rich in nutrients, like spinach, salmon, and blueberries. These foods can help your body prepare for pregnancy.
While there isn’t a single food that guarantees pregnancy, eating well is a simple and effective way to improve your chances. If you want to get pregnant, including these nutritious foods in your meals can make a major difference. A healthy lifestyle is also essential; talking to a doctor for specific advice is always good.
Every couple’s journey to parenthood is different, but every step you take matters. Take care of yourself, stay positive, and let things happen naturally – sometimes, small changes lead to significant results.
