Diet to improve your fertility

6th September 2021

If you wish to conceive, making specific changes to your diet can overall enhance your fertility.

The food and lifestyle habits one follow does have a momentous impact on the fertility health of male and female.

However, one must remember that there is no magic diet that can lead to pregnancy.

Following a diet that incorporates whole food items, healthy fats, lean protein, and fibre lifts your gut microbe, reduces stress and control hormones, which in turn, can prepare your body for a healthy pregnancy.

Top food items for improving your fertility

Check out the several food items which you can include in your diet to boost your fertility.

Sunflower seeds:

Consuming sunflower seeds is a great way to regulate sperm levels. Unsalted and roasted sunflower seeds are rich in Vitamin E, which help to improve sperm levels and motility.

Moreover, they also include selenium, zinc, folic acid, etc., which are intoxicating fertility nutrients.


Beetroots can prep up the blood flow to the uterus and in turn, help with embryo implantation. They are extremely beneficial while undergoing IVF treatment.

They are also quite easy to cook. Just wash, clean, toss them with olive oil, chop them up and again roast at 400 F for about an hour. Peel and serve them as salad and you are good to go.


Lentils are rich in fibre and protein, which help to enhance ovulation. Replacing the animal protein with lentils (vegetable source of protein) can lower the risk of ovulatory infertility.

Lentils include polyamine spermidine and folic acid. While polyamine spermidine helps sperms fertilise an egg, folic acid assists to form the neural tube.


Eating salmon offers a lot of omega-3s and protein that advancefoetal development throughout pregnancy.

It is advisable to opt for wild salmon as it helps to keep the count of mercury as low as possible. Even men can also benefit from consuming salmon for high levels of selenium and vitamin D, as they boost sperm levels and enrich their reproductive health.


They are an excellent source of vitamin E and omega-3, protein and vitamin B.They can also be referred to as “powerhouses” of fibre and one of the only vegetarian foods that include omega-3s and magnesium.

Hence, add a handful of walnuts to your morning diet to receive the ultimate fertilitysurge. You can also serve them as toppings on roasted veggies, salads, or parfaits.

Egg yolks:

Egg yolks are rich in essential omega-3s and vitamin B. So, ditching them to cut on your calories can result in the loss of such nutrients essential for fertility improvement.

They also help to build red blood cells as they contain folic acids, which in turn, help for the embryo development after conception.

Bee pollen:

They are great for improving reproductive health in men andwomen. They assist in sperm production in men and fertility boost in women.

Add bee pollen to smoothies use them as toppings on your breakfast bowl and parfait.

Food to avoid for your fertility diet

Along with the intake of the right diet, it is equally crucial to cut down on several food items that can affect your fertility negatively.

Here are such food items which you must avoid.


Consuming several cups of coffee/tea in a day can result in ovulation problems. So it’s best to either minimise or avoid the intake of them. You can even replace them with herbal tea, which is good for your pregnancy.

Sugary drinks:

Try to stick to low processed sweeteners. High doses of sugary products can generate trouble for insulin levels and impede hormone balance.

Therefore, lay off your sugary drinks, candies, desserts, etc. in your diet if you want to have a healthy reproductive system.

Processed Soy:

Processed soy in the form of energy bars and powders should be strictly ignored. They are known to impact testosterone levels adversely. However, consuming a pure form of soy can be advantageous for your fertility health.


Consistentalcohol consumption is a leading cause of dehydration and ultimately, fertility loss. It would be best to restrict alcohol to two to three glasses in a week.


A healthy diet plan should also complementa regular exercise regime. If you are trying to conceive, then you should remain proactive.

The intake of the 7 food items mentioned above acts as a natural way to improve your fertility.Restriction on the occasional lenienceof your favourite foodis not at all advantageous and could hamper your fertility journey instead of improving it.

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