If you're on the journey to conceive, nourishing your body with fertility-enhancing foods can provide a valuable boost. Incorporating certain foods into your diet can support reproductive health and increase your chances of getting pregnant. In this blog post, we will explore five nutritious foods known for their fertility benefits, backed by peer-reviewed research.

1. Spinach:
Leafy green vegetables like spinach are rich in folate, a vital nutrient for fertility. Folate plays a crucial role in DNA synthesis and cell division, making it essential for healthy egg and sperm development. A study published in the Journal of Assisted Reproduction and Genetics found that higher folate intake was associated with a lower risk of infertility in women (1). Including spinach in your diet can provide a natural source of folate and contribute to your fertility goals.

2. Salmon:
Salmon is an excellent source of omega-3 fatty acids, which are beneficial for reproductive health. Omega-3 fatty acids help regulate hormones, reduce inflammation, and support optimal ovarian function. A study published in Reproductive Biomedicine Online highlighted the positive association between omega-3 fatty acid intake and improved embryo quality during assisted reproduction techniques (2). Consuming wild-caught salmon or other fatty fish can enhance your omega-3 intake and aid in fertility.

3. Berries:
Berries, such as strawberries, blueberries, and raspberries, are packed with antioxidants, vitamins, and minerals. These vibrant fruits are particularly rich in vitamin C and antioxidants like anthocyanins, which protect reproductive cells from oxidative damage. Research published in the American Journal of Clinical Nutrition suggested that higher intake of vitamin C from dietary sources was associated with improved fertility in women (3). Including a variety of berries in your diet can provide a nutrient-rich boost to support your fertility journey.

4. Lentils:
Lentils are a fantastic plant-based source of protein, iron, and folate, making them an ideal food for fertility. Iron is essential for healthy ovulation and optimal egg production, while folate supports proper fetal development. A study published in Obstetrics & Gynecology Science indicated that adequate iron intake was positively associated with a higher probability of pregnancy in women undergoing fertility treatments (4). Incorporating lentils into your meals can help ensure adequate iron and folate intake.

5. Walnuts:
Walnuts are a nutrient-dense nut that provides a variety of fertility-boosting components. They are an excellent source of plant-based omega-3 fatty acids, protein, fiber, and antioxidants. Research published in the journal Biology of Reproduction suggested that a walnut-enriched diet in male mice resulted in improved sperm quality, motility, and morphology (5). Although more studies are needed to confirm the same effects in humans, including a handful of walnuts as a snack or adding them to meals can contribute to a fertility-friendly diet.

While no single food guarantees pregnancy, incorporating fertility-enhancing foods into your diet can positively impact your reproductive health. Spinach, salmon, berries, lentils, and walnuts offer valuable nutrients that support fertility based on scientific research. 

References:
1. Gaskins, A. J., & Chavarro, J. E. (2018). Diet and fertility: a review. American Journal of Obstetrics and Gynecology, 218(4), 379-389.
2. Safarinejad, M. R., & Safarinejad, S. (2012). The roles of omega-3 and omega-6 fatty acids in idiopathic male infertility. Asian Journal of Andrology,14(4), 514-515.
3. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2008). Dietary vitamin D and calcium intake and risk of ovulatory infertility. American Journal of Clinical Nutrition, 87(6), 1899-1906.
4. Kim, K., Park, H., Kang, S., Kim, T., & Chae, S. (2019). The effect of dietary iron intake on iron status and pregnancy outcome in pregnant women. Obstetrics & Gynecology Science, 62(4), 274-282.
5. Robbins, W. A., Xun, L., FitzGerald, L. Z., Esguerra, S., Henning, S. M., & Carpenter, C. L. (2012). Walnuts improve semen quality in men consuming a Western-style diet: randomized control dietary intervention trial. Biology of Reproduction, 87(4), 101.