When it comes to optimising fertility, the foundation lies in nutrient-rich, whole foods that nourish your body and support reproductive health. Some foods go the extra mile, packing an abundance of essential fertility nutrients, and I like to call these fertility-boosting superfoods. The best part? These aren’t exotic or hard-to-find ingredients. They’re everyday foods that give you more bang for your buck in terms of nutrition.

Here are the top 10 fertility-boosting foods you should be eating:

1. Fertility-Boosting Eggs

Eggs are a powerhouse of fertility nutrition, providing high-quality protein, healthy fats, and cholesterol, all essential for hormone production and reproductive health. The yolks, in particular, are packed with key fertility nutrients, making them one of the best foods to support both conception and pregnancy.

Why eggs are a fertility superfood:

• Iodine – Vital for thyroid function, which regulates menstrual cycles, ovulation, and early pregnancy development.
• Choline – Crucial for foetal brain development and placenta health, choline also supports cell membrane formation and nervous system function. Most people don’t get enough, and egg yolks are one of the best dietary sources.
• Omega-3s – Essential for egg quality and foetal brain development, particularly DHA, which helps reduce inflammation and supports hormone balance.
• Vitamin D – Helps regulate ovulation, immune function, and implantation. Since many women are deficient in vitamin D, eggs (especially from pasture-raised hens) are a valuable source.
• B vitamins (especially B12 & B6) – Support hormone regulation, egg development, and energy metabolism while reducing the risk of neural tube defects.
• Selenium – A powerful antioxidant that helps protect egg and sperm DNA from oxidative stress, supporting fertility in both men and women.
• Lutein & Zeaxanthin – Carotenoids found in egg yolks that support ovarian health, egg maturation, and foetal eye development.

How many eggs should you eat?

If you tolerate them well, aim for 2–3 eggs per day to get a fertility-friendly dose of choline, healthy fats, and essential nutrients. If you have an egg sensitivity or allergy, consider liver as an alternative choline source or a choline supplement to support fertility (use coupon code TFK for 15% off).

2. Leafy Green Vegetables

Leafy greens such as spinach, kale, and collard greens (spring greens) are loaded with essential fertility nutrients, including folate, iron, and vitamin K. They also contain carotenoids, which support egg quality by reducing oxidative stress in the ovaries. Learn more in Orange for Ovulation: How Carotenoids Can Support Your Fertility.

• Aim for at least one cup of leafy greens with every meal. If you think this will be tricky at breakfast try blending spinach into a hormone-balancing green smoothie or pancake batter, or serve sautéed kale alongside eggs.

3. Fertility-Boosting Liver

Also known as nature’s multivitamin, liver is one of the most nutrient-dense foods available. It provides significant amounts of vitamin A, B vitamins, iron, folate, choline, and zinc—all vital for both male and female fertility.

• Vitamin A: Crucial for egg quality, cervical mucus production, and embryo development. It also supports healthy sperm production.
• B vitamins (especially B12 and B6): Help regulate hormone balance, energy metabolism, and red blood cell production, all essential for reproductive health.
• Iron: Supports ovulation and healthy oxygen transport, reducing the risk of iron-deficiency anaemia, which can affect fertility.
• Folate: Essential for DNA synthesis and cell division, making it vital for egg and sperm health and reducing the risk of neural tube defects in early pregnancy.
• Choline: Works alongside folate to support foetal brain development and placental health. Liver is the richest dietary source of choline, making it a fertility superfood.
• Zinc: Helps regulate ovulation and hormone levels in women and is critical for sperm production, motility, and quality in men.

Since liver is so nutrient-dense, a small amount goes a long way. Aim to eat it once a week, or incorporate it into meals by blending it into meatballs, Bolognese, or chilli for an easy fertility-friendly boost.

4. Oily Fish

Cold-water oily fish such as salmon, mackerel, and sardines are the best sources of DHA, an omega-3 fatty acid essential for foetal brain development and reducing inflammation.

Aim for two to three servings per week and choose fish with high DHA and low mercury levels (use the SMASH acronym: Salmon, Mackerel, Anchovies, Sardines, Herring). Read more in omega-3 fats for fertility: why oily fish deserves a spot on your plate.

• In need of recipe inspiration? Try this Mediterranean Za’atar Salmon recipe.

5. Fertility-Boosting Foods: Bone Broth, Meat on-the-Bone & Slow-Cooked Meat

Homemade bone broth is rich in collagen, gelatine, glycine, and essential minerals that support fertility, pregnancy, and overall health. Meat cooked on the bone also provides these nutrients, helping to support skin, gut, and joint health.

One of the standout nutrients in bone broth is glycine, a conditionally essential amino acid that becomes especially important during pregnancy. Glycine plays a vital role in:

• Foetal development – Supports the formation of the baby’s skeleton, cartilage, skin, and connective tissues.
• Maternal adaptation – Helps the mother’s skin stretch and grow, supporting changes in the uterus and breasts during pregnancy.
• Collagen production – Essential for strong bones, healthy joints, and skin elasticity, reducing the risk of stretch marks and postpartum recovery issues.
• Gut health – Helps maintain a healthy gut lining, which is important for nutrient absorption and reducing inflammation.

Since glycine is not produced in sufficient amounts by the body during pregnancy, dietary sources like bone broth, slow-cooked meats, and collagen-rich foods are crucial.

• Include slow-cooked meats and bone broth regularly in your diet.

6. Fertility-Boosting Avocados

Avocados are packed with healthy monounsaturated fats, vitamin E, folate, and fibre—all essential for hormone balance, egg quality, and reproductive health.

• Monounsaturated fats support hormone production and help reduce inflammation, creating a more fertile environment.
• Vitamin E is a powerful antioxidant that protects eggs from oxidative stress and may improve the uterine lining, supporting implantation.
• Folate plays a key role in foetal development, reducing the risk of neural tube defects and supporting early pregnancy.
• Fibre helps maintain gut health and stable blood sugar levels, which are crucial for hormonal balance.

Avocados are also rich in potassium and magnesium, which help regulate stress hormones like cortisol. Since chronic stress can negatively impact fertility, including avocados in your diet may support overall reproductive wellbeing.

• Add half an avocado to meals daily for a dose of fertility-boosting fats.

7. Nuts and Seeds

Nuts and seeds are fertility-boosting foods, packed with protein, healthy fats, zinc, selenium, and vitamin E, all of which help regulate hormones and support reproductive health. These nutrient-dense superfoods play a crucial role in egg and sperm quality, ovulation, and pregnancy preparation.

Why nuts and seeds are fertility-boosting foods:

• Healthy fats (monounsaturated & polyunsaturated fats): Support hormone production and reduce inflammation, helping to create an optimal environment for conception.
• Vitamin E: A powerful antioxidant that protects eggs and sperm from oxidative damage, improving fertility in both men and women.
• Zinc: Essential for hormone balance, ovulation, and healthy sperm production, as it plays a key role in DNA synthesis and cell division.
• Selenium: Supports thyroid health, which regulates menstrual cycles, ovulation, and early pregnancy development. Selenium is also critical for sperm motility and quality.
• Fibre: Helps stabilise blood sugar levels, supporting hormonal balance and gut health, which are both essential for fertility.
• L-arginine (found in pumpkin seeds, sesame seeds, and walnuts): Supports healthy blood flow to the reproductive organs, promoting better uterine lining and implantation success.
• Omega-3s (found in walnuts, flaxseeds, and chia seeds): Reduce inflammation, support egg quality, and help regulate the menstrual cycle.

Best fertility-boosting nuts and seeds:

• Almonds: High in vitamin E and magnesium for hormone balance.
• Walnuts: Rich in omega-3s and antioxidants for egg and sperm health.
• Pumpkin seeds: Loaded with zinc, supporting ovulation and sperm motility.
• Flaxseeds & Chia seeds: Excellent sources of omega-3s, fibre, and phytoestrogens, which help regulate oestrogen levels.
• Brazil nuts: The best source of selenium, supporting thyroid function and sperm health.
• Sesame seeds: Rich in zinc, L-arginine, and healthy fats for hormone balance.

How to include more nuts and seeds in your fertility diet:

• Add crushed Brazil nuts to breakfast bowls or desserts for a selenium boost.
• Add ground flaxseeds or chia seeds to smoothies, porridge, or yoghurt.
• Sprinkle pumpkin or sesame seeds over salads or roasted vegetables.
• Enjoy nut butter (almond, walnut, or mixed seed) with fruit or on toast. For inspiration read 5 Healthy Toast Toppings For Fertility.
• Snack on a handful of raw nuts for a nutrient-dense energy boost.

8. Fertility-Boosting Berries

Berries like blueberries, raspberries, and strawberries are fertility-boosting foods because they are rich in antioxidants that help protect eggs and sperm from oxidative stress. Wild blueberries, the most antioxidant-rich of all, are an excellent choice and can be easily found frozen.

Enjoy a variety of berries daily, fresh or frozen. Boost your meals with a powerful dose of antioxidants by adding 1–2 teaspoons of wild blueberry powder. Simply stir it into porridge, chia pudding, smoothies, or yoghurt for an easy fertility-friendly nutrition upgrade.

9. Fertility-Boosting Foods: Legumes and Lentils

Plant-based protein sources like chickpeas, lentils, and black beans are rich in fibre, which supports gut health, along with folate and iron, both essential for hormonal balance and ovulatory function. If you struggle with bloating after eating legumes, opt for dry varieties and soak them before cooking to improve digestibility. Soak in plenty of water for 8–12 hours, then drain and rinse thoroughly. For even better digestion and nutrient absorption, try sprouting them by leaving the soaked legumes in a bowl with a breathable cover (such as a clean tea towel), rinsing twice daily, until small sprouts appear.

• Include a variety of legumes in your weekly meals.

10. Full-Fat Dairy

Full-fat dairy products, such as Greek yoghurt and cheese, provide essential fats and fat-soluble vitamins that help regulate ovulation and support reproductive health. Dairy is also a key source of iodine, a vital nutrient for thyroid function, which plays a crucial role in hormonal balance and metabolism—both of which impact fertility.

Iodine is especially important during pregnancy, as it supports the baby’s brain development and growth. Since a baby’s thyroid isn’t fully developed until later in pregnancy, the mother’s iodine intake is essential in the early stages. Milk and dairy products are among the most reliable dietary sources of iodine, making them an important part of a fertility-friendly diet.

• Choose organic dairy from grass-fed cows whenever possible.

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