The Fertility Diet: 15 Foods That Naturally Boost Your Chances to Conceive

By Jodi Graves | October 28, 2025

If you’re trying to conceive, what you eat can make a real difference. This is because fertility is about more than timing — it’s also about nourishing your body with the right nutrients to support hormones, egg and sperm health, and early pregnancy. With that all in mind, here are the best foods for fertility and why they matter.

Best Foods for Fertility Breakdown

1. Leafy Greens

Spinach, kale, and arugula are loaded with folate, magnesium, and antioxidants that support healthy cell division, hormone balance, and egg quality. They also help your body detox excess estrogen.

2. Avocados

Rich in healthy fats, vitamin E, and folate, avocados support hormone production and uterine lining health. Plus, fats also help you absorb key fertility vitamins like A, D, E, and K.

3. Fatty Fish

Salmon, sardines, and mackerel are full of omega-3 fatty acids that lower inflammation and improve egg and sperm quality. However, always choose wild-caught, low-mercury options.

4. Eggs

Egg yolks are rich in choline, vitamin D, and omega-3s – all of which are vital for hormone balance and early fetal development. For this reason, don’t skip the yolk — it’s where the magic is.

5. Berries

Blueberries, raspberries, and strawberries are full of antioxidants that powerfully protect eggs and sperm from oxidative stress. Because of this, they’re also low in sugar — a win for blood sugar balance.

6. Nuts & Seeds

Walnuts, pumpkin seeds, and Brazil nuts pack healthy fats, zinc, and selenium that boost sperm count, hormone balance, and egg health.

7. Whole Grains

Quinoa, oats, and brown rice deliver B vitamins and fiber for steady blood sugar and hormone support. Because of this steady support, balanced glucose means better ovulation. Try this recipe!

8. Legumes

Lentils, chickpeas, and beans offer plant-based protein, iron, and folate — key for ovulation and healthy egg maturation.

9. Citrus Fruits

Oranges and grapefruits deliver vitamin C to protect reproductive cells and help absorb iron. They also support adrenal health, which helps regulate stress hormones.

10. Full-Fat Dairy

Greek yogurt and kefir effectively supply calcium, vitamin D, and healthy fats that support ovulation and hormone function. However, go full-fat and just skip the low-fat versions.

11. Lean Proteins

Chicken, beef, and lamb give you iron, zinc, and B12, all essential for egg quality and uterine lining health.

12. Sea Vegetables

Nori, dulse, and kelp provide iodine, which supports thyroid health — a key player in ovulation and early pregnancy.

13. Dark Chocolate

A treat that’s actually helpful — dark chocolate (70% or higher) contains magnesium and antioxidants that improve circulation and reduce stress.

14. Pomegranates

Rich in antioxidants and polyphenols, pomegranates can boost blood flow to the uterus and improve sperm quality.

15. Water

Hydration matters! In fact, water supports hormone transport, cervical mucus, and cell health. To boost absorption, add electrolytes or trace minerals.

Build Your Fertility Plate with the Best!

Applying these nutritional principles, every meal should include:

½ plate veggies
¼ plate protein
¼ plate whole grains or starch
Healthy fats (olive oil, nuts, avocado)
Water or herbal tea

Bottom Line: Best Foods for Fertility

Fertility-friendly eating isn’t about restriction — rather, it’s about nourishment. Specifically, fill your plate with colorful, whole foods that balance hormones, reduce inflammation, and give your body what it needs to conceive naturally.