10 superfoods for fertility to boost your odds of conception

Top 10 Superfoods for Fertility to Boost Your Odds of Conception!

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Are you looking to boost your odds of conception naturally? While you cannot produce more eggs, reverse the biological clock, or control factors such as age, one of the most important things you can do to optimize your fertility is to consume a diet rich in superfoods for fertility.

What is a fertility superfood you ask? As a registered dietitian, I’ll help unmask what exactly a “superfood” is and explore the top 10 superfoods for fertility that can help you on your journey to parenthood. Whether you’re just starting or have been trying for a while, incorporating these powerful foods into your diet could make all the difference.

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Let’s dive into the best superfoods that support fertility and overall wellness!

What are superfoods?

Let me tell you a little secret. The term “superfood” has almost nothing to do with any sort of formal scientific or nutritional research study. According to UC Davis, the term originated in the early 20th century as a way to increase banana sales.

Today in 2023, Oxford Dictionary describes a superfood as “a type of food that some people think is very good for you and helps to prevent disease” while Merriam-Webster defines it as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health”.

So, this can include any food that is nutrient dense and has high amounts of minerals, antioxidants, and vitamins.

Although the term “superfood” lacks a strong scientific foundation, applying sound nutritional knowledge allows you to see past the marketing hype and identify what truly benefits your body, particularly when trying to conceive.

Can eating superfoods really boost your fertility?

A well-balanced and nutrient-dense diet is key for overall vitality for all humans! However, nutrition is extremely important during conception and pregnancy.

For example, it is well known that poor diet and obesity is associated with infertility. According to one study, a diet high in processed foods, saturated fats, and refined carbohydrates proved to increase insulin resistance in women, which is correlated with a higher risk of ovulatory infertility.

We also know that certain nutrients are beneficial for reproductive health. For example, calcium affects blood vessels, muscle contraction, nerve conduction, and hormone secretion. The fetus uses the mother’s skeletal calcium for bone growth.

Another essential mineral for fertility is iodine, affecting thyroid gland function. In a study involving over 500 women experiencing moderate or severe iodine deficiency, the chances of becoming pregnant in each cycle decreased by 46% when compared to women with normal iodine levels. 

As you can see, diet is extremely important while trying to conceive. A diet rich in vegetables, whole grains, healthy fats, and fruits has been proven to increase fertility and overall vitality in both men and women.

Here are just a few of the ways in which superfoods can enhance fertility:

  • Nutrient denisty
  • Antioxidant properties
  • Hormonal balance
  • Anti-inflammatory effects
  • Improved blood flow

Now that you know incorporating a variety of superfoods into a balanced diet can support overall reproductive health and increase the likelihood of conception, let’s explore the top ten superfoods for fertility to boost your odds of conception!

Top 10 Superfoods for Fertility to Boost Your Odds of Conception

Bone Broth

High quality bone broth is an ideal superfood to boost your fertility. Full of essential nutrients such as magnesium, calcium, and collagen, bone broth aids to keep your gut microbiome healthy, fight inflammation, balance hormones, and help the immune system in fighting pathogens.

If your gut is not functioning properly, you cannot absorb the nutrients needed to conceive and support your growing baby, when your body is most in need of essential nutrients.

Wanting to give it a try? You can always make a homemade bone broth using leftover bones from a chicken dinner!

If you’re looking for a quick and easy boost with a yummy flavor, check out my favorite Turmeric Ginger or Mushroom Chicken bone broth options!

Leafy Greens for Fertility

Dark leafy greens such as kale, spinach, and arugula contain folate, a B vitamin essential for DNA synthesis and cell growth.

Greens are also high in iron, which is crucial for maintaining healthy ovulation. Iron deficiency anemia can lead to anemia, which can affect ovulation and reduce fertility.

Salmon

Salmon contains omega 3 fatty acids, a healthy fat that works to balance the reproductive system and reduce inflammation. It is also a good source of selenium and vitamin D. Selenium boosts sperm health, while vitamin D deficiency is linked to poor fertility in both men and women.

Invest in wild caught salmon when possible. 

Collagen

Collagen provides vital amino acids that serve as the building blocks for all tissues of the body, including egg and sperm! It is also one of the best foods to heal the gut, which is essential for absorbing and digesting nutrients.

Add a scoop of collagen to your morning cup of coffee or tea, smoothies, soups, oatmeal and more!

Beets

Beets contain high levels of folate and nitric oxide, which improve blood flow and may help with embryo implantation.

One way to enjoy them is by roasting beets and putting them on a salad with goat cheese, walnuts, and arugula!

Sweet potatoes

Sweet potatoes contain beta-carotene, which boosts progesterone production, aiding embryo development. In addition, they are rich in Vitamin A and iron.

Make some sweet potato fries or add some roasted sweet potato chunks to a grain bowl for a delicious and nutrition-packed punch!

Berries

Berries are chock-full of antioxidants and anti-inflammatory phytonutrients. In this study, it was shown that women with high fruit intakes resulted in a lesser time to pregnancy and reduced chance of infertility compared to those with lower fruit and higher fast food intake. 

Egg yolks

Eggs are an excellent source of protein and a nutrient called choline. Choline supports sperm membrane structure, egg health, and implantation. It is also a crucial nutrient for the first trimester to support neural tube development. They also contain calcium, zinc, iron, and folate.

Toss hard-boiled eggs into a salad for lunch or fry them to put on top of avocado toast. 

Beans

The high levels of iron, protein, and fiber in beans make them a nutritional powerhouse. Iron is needed for the production of red blood cells, which carry oxygen to the reproductive organs. Fiber works to regulate hormone levels and the amino acids in proteins provide a building block for hormones.

Beans are so versatile too! Enjoy them in a chili, on top of grain bowls, or in an egg and black bean burrito for breakfast.

Quinoa

Quinoa is the only whole grain that contains every essential amino acid needed by your body, while also being a great source of zinc and folic acid. These nutrients can help with hormone balance, specifically progesterone levels.

Swap out rice for quinoa and use it as a base for a veggie stir-fry with soy sauce and ginger!

Fertility Smoothies to Boost Your Fertility

In addition to the superfoods for fertility mentioned above, some potent fertility superfoods you will typically find in a powdered or supplement form include:

  • Acai Berries
  • Maca
  • Cacao
  • Spirulina
  • Hemp seeds

Add these fertility superfoods into your smoothie for a nutritional (fertility fueling) boost!

**DISCLAIMER: Before introducing any new supplements or herbal products into your daily regimen, it’s important to consult your healthcare provider or Registered Dietitian. This is especially important if you have Polycystic Ovary Syndrome (PCOS) or if you’re taking fertility medications/receiving treatments. 

Conclusion: Fertility superfoods, are they the real deal? 

Regardless of the scientific basis, the concept of superfoods as nutritional powerhouses is undeniably significant, especially for boosting fertility! However, it’s crucial to evaluate if the nutritional profile of these foods suits your individual needs before succumbing to marketing claims.

Everyone is unique, so it’s important to listen to your body, mind, and spirit. Whatever dietary choices you make, consider the top ten superfoods for fertility discussed earlier. By incorporating nutrient-rich foods, you enhance your chances of conceiving and maintaining a healthy, happy pregnancy.

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Don’t miss out on this invaluable resource to support your fertility journey. Grab your copy of the “Guide to Fuel Your Fertility and Optimize Hormonal Health eBook + Fertility Meal Plans” today and take the first step towards a healthier, happier you! 

“Top 10 Superfoods for Fertility to Boost Your Odds of Conception” is written by Josie Brenan and reviewed/edited by Jamie Adams, MS RD LDN. Josie is a current undergraduate student at San Diego State University studying Food and Nutrition and exhibits a special interest in holistic nutrition focusing on the connection between the mind, body, and spirit.”

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