Best Fertility Foods to Boost Fertility Chances


Fertility and diet are hot topics and fertility-related foods are part of that craze. But can eating certain foods really boost your fertility? While there is no specific food or fertility diet that will magically boost your chances of conception, a nutritious and well-balanced diet can certainly help support overall health, including reproductive health, in both men and women.

It’s important to note that food choices do not play a role in certain serious conditions that cause infertility in women and men. If, for example, the fallopian tubes are blocked, preventing sperm from reaching an egg, dietary changes won’t remove the blockage and open the tubes.

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Sunflower Seeds:

Roasted, unsalted sunflower seed kernels are rich in vitamin E, an essential nutrient that is shown to boost sperm count and sperm motility in some people. In addition, sunflower seeds are jam-packed with folate and selenium, which are important for both male and female fertility.1 Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.

Citrus Fruits:

Citrus fruits like oranges and grapefruits are some of the best sources of vitamin C. Grapefruits and oranges contain polyamine putrescine, which some animal research has associated with the potential to improve egg and semen health.

Mature Cheeses:

Mature cheeses, like aged cheddar, parmesan, and manchego, may improve sperm health. Mature cheeses are high in polyamines. Polyamines are proteins found in plant and animal products. They are also naturally occurring in humans.

Full-Fat Dairy:

Pastured dairy is a great choice for fertility and pregnancy for those who can tolerate it. Dairy is rich in saturated fat, which is especially beneficial for fertility. It’s also a good source of fat-soluble vitamins, including vitamins A, E, D, K, and K2.

A Harvard study found that women who ate full-fat dairy products were less likely to experience ovulation problems compared to women who ate primarily low-fat dairy products. In this study, low-fat dairy products included skim or low-fat milk, sherbet, yogurt, and cottage cheese. Full-fat products included whole milk, ice cream, cream cheese, and other cheeses.


The liver, particularly cow’s liver, is one of the most nutrient-dense foods on the planet. It’s loaded with fat-soluble vitamins, including vitamin A which is difficult to obtain elsewhere in the diet.

Besides being the ultimate source of natural vitamin A, the liver is loaded with highly absorbable iron, which helps prevent miscarriage and maternal anemia, and vitamin B12, which is required for the proper formation of red blood cells and DNA. The liver is also a rich source of choline, omega-3 fatty acids, and folate.