The Best Fertility Foods

We know that food alone cannot guarantee pregnancy, nor can it resolve underlying fertility challenges such as blocked fallopian tubes or diminished ovarian reserve. But the evidence is clear: a balanced, nutrient-rich diet can optimise reproductive health, improve egg and sperm quality, regulate hormones, and support your emotional wellbeing — all of which contribute to giving you the best possible chance of conceiving and carrying a healthy pregnancy. 

When we talk about “fertility foods,” we’re really talking about everyday ingredients that provide key vitamins, minerals, and antioxidants. These nutrients help the body function at its best and play a crucial role in reproductive health for both men and women. Importantly, balance and moderation are key — too much of a particular nutrient can sometimes do more harm than good. 

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Core Foods that Support Fertility in Both Men and Women

• Lentils – A plant-based powerhouse rich in folate (essential for DNA synthesis and healthy embryo development) and fibre, which supports hormone balance and gut health. 
• Eggs – A great source of iron, choline, and Omega-3 fatty acids, all linked with early brain development and improved egg quality.
• Pomegranate – Packed with antioxidants that protect eggs and sperm from oxidative stress, which is a common factor in reduced fertility. 
• Walnuts – Contain both Omega-3 and Omega-6 fatty acids, supporting healthy sperm motility and morphology, and hormone production. 
• Sunflower seeds – High in selenium, Vitamin E, and folate. Selenium plays an essential role in sperm formation, while Vitamin E supports endometrial health. 

Foods Particularly Beneficial for Female Fertility

• Asparagus – A good source of folate and Vitamin K, supporting early foetal development and bone health. 
• Salmon and sardines – Excellent sources of Vitamin D and Omega-3 fatty acids, both of which support ovulation and reduce inflammation in the reproductive system. 
• Avocados – Contain monounsaturated fats, folate, and Vitamin E, helping regulate hormone production and supporting implantation. 
• Olive oil – A healthy fat alternative to butter and margarine; helps reduce inflammation and may improve insulin sensitivity, which is important for women with PCOS. 
• Greek yoghurt and other full-fat dairy – Provide calcium, Vitamin D, and protein, which may improve ovulation and support bone health. 

Other recommended additions include citrus fruits, cooked tomatoes (rich in lycopene), dark leafy greens, berries, watermelon, and sweet potatoes — all providing a wide spectrum of antioxidants, vitamins, and phytonutrients. 

Foods Particularly Beneficial for Male Fertility

• Oysters – Extremely rich in zinc, which is essential for sperm production, motility, and testosterone levels. 
• Brazil nuts – One of the best dietary sources of selenium, crucial for sperm formation, motility, and DNA protection. 
• Tomatoes (cooked) – High in lycopene, an antioxidant shown to improve sperm count and motility. 
• Pumpkin seeds – Provide zinc, magnesium, and antioxidants, supporting sperm quality and hormone balance.
• Blueberries – Packed with Vitamin C and other antioxidants that reduce oxidative stress on sperm DNA. 

Understanding Key Nutrients 

Selenium