Trying to become pregnant? Concerned about fertility? A recent study from Harvard T.H. Chan School of Public Health and Harvard Medical School found that foods containing certain vitamins and minerals have beneficial effects on a woman’s ability to conceive. Here are some of our favorite Fertility Boosting Foods.

Fertility Boosting Foods

1. Citrus Fruits

Oranges and grapefruits are filled with vitamin C, potassium, calcium, and folate. Folate is especially important for regulating ovulation and creating a healthy environment for eggs. Goal: add at least one serving of citrus fruit each day.

2. Greens

Dark green veggies like spinach and kale contain calcium, iron and folate. In addition to folate benefits mentioned above, additionally, folate protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy.

3. Berries

Blueberries and raspberries contain natural antioxidants and phytonutrients which help boost female and male fertility. Berries are also a good source of fiber. Goal: one cup per day.

4. Avocado

Contain vitamin K which helps your body effectively absorb nutrients while maintaining hormonal balance. Avocados also contain potassium, which helps regulate blood pressure.

5. Quinoa

This whole grain is a great source of protein, folate and zinc. It is also high in fiber and helps stabilize your blood sugar.

6. Greek Yogurt

It is filled with probiotics and contains more calcium than milk. It is a good source of vitamin D which helps follicles in your ovaries mature.  Goal: one serving of full-fat dairy per day.

7. Salmon

Another study found that couples eating seafood were pregnant sooner than couples who rarely consume seafood. Wild salmon is low in mercury and is one of the best sources of omega-3 and DHA, which is important for fetal brain and eye development. Goal: no more than 12 ounces per week. 

8. Eggs

Contain many different vitamins and minerals, as well as amino acids like choline, which improves follicle quality.

9. Walnuts

Not only are they filled with fiber and omega-3, but they also contain magnesium, which helps produce progesterone and increase blood supply to the uterus. Goal: no more than 2 TBSP per day.

10. Lentils and Beans

These are plant-based protein sources that are high in fiber and vitamin B, and also good sources of folate and iron. If using the canned-variety, ensure it is free of BPA. Goal: at least 2 meals per week using this protein source.

Click here for a delicious PCOS friendly lentil vegetable soup!

For more information on promoting fertility or to develop a personalized meal plan, visit us at

Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.