04/15/2025
5 Healthy Eating Habits to Boost Fertility
Eat foods rich in folic acid
Folic acid is an important vitamin that can improve fertility and reduce the risk of birth defects. Foods rich in folic acid include leafy greens (spinach, kale), whole grains, lentils, and citrus fruits.
Increase intake of healthy fats
Healthy fats from sources such as olive oil, coconut oil, chia seeds, flax seeds, and avocados help improve egg and s***m quality. An omega-3 rich diet may also support hormone balance and reproductive health.
Consume foods rich in antioxidants
Antioxidants protect reproductive cells from damage by free radicals. Foods rich in antioxidants, such as berries (strawberries, blueberries), carrots, pumpkin, and nuts, can support fertility.
Image idea: A colorful bowl of mixed berries, or a plate with carrots and pumpkin.
Eat plant-based proteins
Studies show that diets rich in plant-based protein (such as beans, seeds, soy products) can improve fertility compared to animal protein. Plant-based proteins help regulate weight and balance hormones, both of which are important for conception.
Supplement essential vitamins and minerals
Essential vitamins and minerals like vitamin D, vitamin E, iron, zinc, and magnesium are crucial for reproductive health. Foods such as pumpkin seeds, almonds, fatty fish (like salmon), and dark leafy greens are excellent sources of these nutrients