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The Top Foods To Increase Fertility in Females

If you’re thinking about getting pregnant, or have already made the decision to get pregnant, then you might want to consider giving your diet a bit of a revamp. Why? Because there are some foods that might increase fertility in females.

Now, truth be told, there is no finite scientific research that proves that any food on the planet will guarantee a quicker conception, but the basis behind ‘fertility foods’ is that the healthier you are, the better chances you have of conceiving.

Best 6 Foods To Increase Fertility in Females

So by eating the foods on this list, you’re giving your body the nutrients it needs to be the healthiest it can be. This, in turn, can help increase your fertility.



Berries are loaded with antioxidants and antioxidants protect our cells from damage. The female reproductive system has tons of cells, including the eggs, so by eating berries, females who are trying to conceive can increase the overall health of their eggs.

Basically, all berries will benefit your body. Blueberries, raspberries, strawberries, blackberries, so go ahead and eat whatever berries you like best. And there is nothing wrong with frozen berries. Frozen berries are an excellent choice when you’re preferred berry is out of season because frozen berries are ‘flash frozen’ so they contain the same nutrients as fresh berries.



There are some studies that show that females who boost their iron consumption while trying to get pregnant have a better chance of conceiving than women who have low iron counts, or who are iron-deficient. So, by increasing your intake of lean meats, you can boost your overall iron counts.

Lean meats include things like pork tenderloin, skinless chicken breasts, and lean beef. You want to avoid fatty meats like bacon, rib-eye steaks, dark chicken meat, and most cuts of lamb. By choosing leaner cuts of meat, you are giving your body iron without the unhealthy fats that come with some cuts of meat. So you are increasing your overall health.



Citrus fruits boast high levels of vitamin C, which everyone needs to stay healthy. But citrus fruits are also a good source of folate. Folate has been shown to help regulate ovulation. In fact, any women who is trying to conceive should consider increasing their folate intake; most women don’t get enough folate in their diets, which is why folic acid is an important vitamin in pre-natal vitamins.

A daily serving of citrus fruit will help you meet your daily folate requirements. A single kiwi, a grapefruit, an orange, clementines – these are all simple, healthy, and tasty ways to incorporate more folate into a female diet. Other foods high in folate include leafy greens like Swiss chard, spinach, and kale. Avocado is also high in folate, so it’s a good choice as well.

And if you really want to boost your folate intake, try a leafy green salad with avocado and citrus fruit. For example, a spinach salad with grapefruit segments, sliced avocado, and an orange vinaigrette gives you a quadruple serving of folate. You can mix and match any leafy greens with any citrus fruits to make folate-packed salads to your taste.



While it’s not a good idea to consume too many fatty meats, omega-3 fatty acids can help increase your fertility. Omega-3 fatty acids are essential for your overall health, and some studies show that women who increase their intake of Omega-3 fatty acids become more fertile.

These fatty acids have also been proven to help with brain growth, especially in developing fetuses. Women are often pregnant before they know they are pregnant, so increasing your intake of Omega-3 fatty acids won’t just boost your fertility, it will also help your developing baby. So it’s a win-win.

Foods that are rich in Omega-3 fatty acids include any type of fatty fish, like herring, sardines, and of course, salmon. But if you’re not a fish lover, don’t fret. Omega-3 fatty acids are also found in walnuts, almonds, pumpkin seeds, and some types of eggs that have been enriched with the acids (like ‘omega eggs’).

There are also vitamins that contain omega-3 fatty acids, so taking a daily omega-3 fatty acid vitamin is also something to consider.



Let’s talk about zinc. It is scientifically proven that women who don’t have enough zinc in their system (zinc-deficiencies) can struggle with menstruation. Not having enough zinc can actually effect egg production by slowing it down, and by producing lower-quality eggs.

So women who are trying to conceive should really be aware of their zinc intake. And when it comes to zinc, oysters have it covered. Oysters are very high in zinc, so eating just a few oysters can help with female fertility. Zinc is also found in other foods, but in smaller amounts, so if you don’t love oysters, you can eat legumes (like chickpeas and lentils), red meat (but choose lean cuts), other shellfish (like crabs), nuts (like peanuts and almonds), and dairy (like cheddar cheese and full fat milk).

It’s important to note that our bodies cannot store zinc, so to ensure that you are getting enough zinc, you should try to eat foods with zinc every day.



Enriching your diet with full-fat dairy can really help increase your fertility. Full-fat dairy has a lot more protein than low-fat dairy, so when you’re trying to conceive, go ahead and choose the full-fat option. Full fat dairy also has Vitamin D, which is healthy for your ovaries.

Greek yogurt is a great choice, but if you don’t like yogurt, you have other options. Full fat milk, cheddar cheese, and ice cream also have vitamin D and protein. Just be aware, though, that eating too much full fat will increase the amount of saturated fats in your diet, which isn’t healthy.

So while you should have some full fat dairy when you’re trying to consume, moderation is key; one serving a day of full fat dairy is all you need to reap the fertility benefits.

Are There Foods I Should Avoid When Trying To Get Pregnant?

Yes. Just like there are foods that will help increase your fertility, there are also foods that can negatively affect your fertility. Females who want to increase their fertility should really limit the amount of junk food and fast food they are eating. Both junk food and fast food are loaded with salt and saturated fats.

Furthermore, these foods don’t really offer any nutritional benefits. And the female body needs to be as healthy as it can be when trying to conceive. So it’s best to limit things like chips, fast food French fries, and deep-fried foods like chicken nuggets. It’s also a good idea to avoid foods that are really high in unhealthy sugars, like soda pop and candy.

It’s perfectly fine to have the odd treat here and there, but a diet that contains a lot of fatty foods, salty foods, or foods that are high in sugar can negatively impact a female’s fertility. Choose fertility-boosting salads over French fries, and berry-rich smoothies over pop. Adopting this type of diet will also benefit the baby once you conceive, so the sooner you start making healthier choices, the better.

Foods To Increase Fertility

What About Prenatal Vitamins? Don’t They Have Everything I Need?

Great question! Prenatal vitamins are a must for females who are trying to conceive (unless your doctor recommends otherwise). Taking a prenatal vitamin can help increase your fertility because they are specially designed to give women all the vitamins and minerals they need to create the healthiest environment for the baby.

Prenatal vitamins offer doses of specific vitamins that women need when trying to get pregnant, like iron and folate. And while the vitamins are packed with fertility-boosting vitamins, it’s still a good idea to incorporate the foods on this list into your diet. When we eat healthier foods, we can absorb vitamins easier, so to really benefit from prenatal vitamins, it’s a good idea to couple them with vitamin-rich foods.

Will These Foods Ensure I Get Pregnant?

Sadly, no. There is no way to guarantee that eating more of the foods on this list will guarantee a pregnancy. Every female body is different, and there are some barriers to conceiving that cannot be remedied with diet alone.

However, eating the foods on this list can help increase fertility in females, so it can increase your odds of getting pregnant. Plus, the foods on this list are healthy and rich in nutrients, so when you do finally get pregnant, your body will be in a better position to carry the baby because it will be healthier.

As always, talk to your doctor before you make any significant changes in your diet. But we’re confident that most doctors will agree that the fertility-friendly foods on this list will benefit both you and your potential baby.

So chow down on those leafy greens. Toss some berries into your smoothie. Fry up some oysters and bake some chicken breasts. And for dessert, help yourself to that full fat yogurt or bowl of ice cream. And don’t forget to take your prenatal vitamin! Your body, and your eggs, will thank you.

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