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. Eggs

Eggs are a powerhouse of fertility nutrition, rich in complete protein, healthy fats, and cholesterol. The yolks, in particular, are abundant in key fertility nutrients, including choline, which plays a crucial role in foetal brain development and placenta health.

Aim to include two to three eggs per day if you tolerate them well. If you have an egg sensitivity or allergy, liver is a great alternative source of choline.

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• Breakfast egg muffins
• Protein-packed porridge
• Green goddess omelette

2. Leafy Green Vegetables

Leafy greens such as spinach, kale, and collard greens are loaded with essential fertility nutrients, including folate, iron, and vitamin K1. They also contain carotenoids, which support egg quality by reducing oxidative stress in the ovaries.

Aim for at least one cup of leafy greens with every meal.

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• Spinach and feta muffins
• Broccoli, spinach and feta salad
• Green goddess pancakes

3. Liver

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 fertility.

Start with organic chicken liver and try incorporating it into meals once a week.

Try these hidden liver recipes in The Fertility Kitchen: The essential guide to supporting your fertility cookbook:

• Slow-cooked Beef and Black Bean Chilli
• Homemade Beef Burgers

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).

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• Strawberry, spinach and salmon salad
• Easy baked salmon ratatouille
• Tikka salmon skewers

5. Bone Broth, Meat on-the-Bone & Slow-Cooked Meat

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

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

Join the Insiders to access these exclusive recipes:

• Chicken and vegetable broth with ginger
• Easy baked salmon ratatouille
• Tikka salmon skewers

6. Avocados

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

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

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• Avocado, spinach and poached eggs
• Fertility abundance bowl
• Chocolate avocado pudding

7. Nuts and Seeds

Nuts and seeds are excellent sources of protein, healthy fats, zinc, selenium, and vitamin E, which help to regulate hormones and support reproductive health.

Snack on a handful of almonds, walnuts, flaxseeds, or pumpkin seeds daily.

Join the Insiders to access these exclusive recipes:

• Chunky granola
• Easy seedy crackers
• Cashew ginger chicken

8. Berries

Berries like blueberries, raspberries, and strawberries are rich in antioxidants that help protect eggs and sperm from oxidative stress.

Enjoy a variety of berries daily, fresh or frozen.

Join the Insiders to access these exclusive recipes:

• Mixed berry muffins
• Blackberry smoothie
• Strawberry, spinach and salmon salad

9. Legumes and Lentils

Plant-based protein sources like chickpeas, lentils, and black beans provide fibre, folate, and iron, all of which are important for hormonal balance and ovulatory function.

Include a variety of legumes in your weekly meals.

Join the Insiders to access these exclusive recipes:

• Chickpea and aubergine seven-spice tray bake
• Lemony sweet potato and lentil curry
• Easy lentil daal

10. Full-Fat Dairy

Full-fat dairy products, such as yoghurt and cheese, provide essential fats and fat-soluble vitamins that help regulate ovulation and support reproductive health.

Choose organic, grass-fed dairy whenever possible.

Join the Insiders to access these exclusive recipes:

• Spinach and goat’s cheese frittata
• Pistachio frozen yoghurt
• Green goddess dressing

Supercharge Your Fertility with The Fertility Kitchen Insiders

Want to make it easier to include these fertility superfoods in your diet? The Fertility Kitchen Insiders gives you all the tools you need to optimise your nutrition with:

• Exclusive recipes featuring fertility-boosting ingredients
• Meal plans designed to help you eat nutrient-rich, balanced meals
• Challenges to help you eat more vegetables, boost protein intake, and ‘eat the rainbow’
• The Insiders Toolkit—your ultimate guide to balancing meals, increasing protein intake, and ensuring you’re getting all the key fertility nutrients

Join The Fertility Kitchen Insiders today and take the guesswork out of eating for fertility!

👉 Join now.