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Fertility-Boosting Foods for Men and Women

Plus 18 Nurturing Recipes for Spring!

Happy couple cooking sandwiches together

Fertility is shaped by so many things – our genes, our health, where we live, and how we live our lives. Whether you’re working through the challenges of infertility or just starting out on the path to growing your family, knowing what to do to increase your chances of success can be overwhelming, to say the least! 

While we can’t control all of these factors, we can control one major impact on our fertility: what we eat. 

Our daily food choices can affect everything from our hormonal balance and stress levels to egg or sperm quality. To truly embrace a holistic approach to your fertility, start thinking of food not just as something to fill you up, but as the foundation of health for your future baby. 

While diet and nutrition is personal, there are some key fertility foods that have been shown to support your reproductive and hormonal health. And good news! Many of these nutrient-dense foods also make delicious and family-pleasing spring dishes. Let’s eat! 

Food and Fertility: Why Diet Matters When Growing Your Family 

When it comes to adding a new leaf to your family tree, what’s on your plate plays a big part for both future moms and dads. 

Think of food as the ground where you plant the seeds of fertility—it nourishes, protects, and prepares the body for the huge and incredible task of growing a tiny human. So, how exactly does proper nutrition impact your path to parenthood?

  • Nutrient-Rich Foods Enhance Hormonal Balance
    Your hormonal system needs a diet abundant in vitamins, minerals, and essential fats to function well and stay in balance. For instance, nutrients such as omega-3 fatty acids, zinc, and vitamin D play critical roles in hormone production and regulation (and therefore fertility). Unfortunately, these nutrients are hard to get in the Standard American Diet, which is where smart meal planning comes into play.
  • Antioxidants Protect Reproductive Health
    Foods high in antioxidants, such as berries, nuts, and green leafy vegetables, can protect the body from oxidative stress (which is known to negatively affect sperm and egg health). By eating a diet high in antioxidants, you can help safeguard the DNA in both sperm and eggs, which not only increases your chances of getting pregnant, but also delivering a healthy baby.
  • Fiber Supports Hormonal Balance
    Switching up empty simple carbs (like white rice) for nutrient-dense complex carbs (like quinoa) can have a huge impact on fertility and hormone balance. This is because a high-fiber diet supports healthy blood sugar and estrogen levels. Fiber also promotes a healthy gut microbiome, helps eliminate excess hormones, and supports overall hormonal balance.
  • Whole Foods Reduce Inflammation
    Chronic inflammation can be at the root of infertility in both men and women. Switching to a diet centered around whole foods, which are rich in anti-inflammatory nutrients, can help reduce these inflammation levels and create a more favorable environment for conception.

At Moringa Natural Health, we provide comprehensive guidance and support for your health and wellness journey. Specializing in a holistic approach to conditions like endometriosis, we offer everything from detoxification to custom diet plans and hormone balancing strategies. Our focus is on understanding and working with your unique biological makeup to craft an individualized health plan. Eager to explore these options? Schedule a free consultation with Dr. Fernandez today!


6 Foods that Boost Fertility for Men and Women

Now that we understand how important a nourishing diet is for fertility, let’s dig into the specifics. While each person needs a slightly different diet to meet their unique body’s needs, there are a few foods that tend to benefit most people and support overall fertility.

  1. Salmon
    Rich in omega-3 fatty acids, salmon may help enhance fertility by improving blood flow to reproductive organs and regulating hormone levels. Omega-3s are crucial for sperm health in men and can increase progesterone levels and regular ovulation in women. Salmon and other omega-3 fatty acid-rich foods are also well-known anti-inflammatory foods and support overall well-being.

  2. Walnuts
    Walnuts are another excellent source of omega-3 fatty acids and antioxidants. Studies suggest that eating more walnuts can improve sperm vitality, motility, and morphology in men. For women, the anti-inflammatory properties of walnuts support overall reproductive health. Mix walnuts into a seed-cycling plan for even more fertility benefits.

  3. Spinach
    When it comes to fertile fuel, most leafy greens will do some good. Spinach in particular is packed with folic acid, a vital nutrient for DNA synthesis and healthy sperm production. In women, folic acid plays a critical role in preventing neural tube defects in the early stages of pregnancy. Spinach is also rich in iron, which can help improve blood supply for a supportive uterine lining.

  4. Quinoa
    Choosing plant-based dishes is a great way to work in more whole foods and nutrients. Since quinoa is a complete protein (containing all nine essential amino acids), it’s a particularly useful grain for fueling your body and encouraging fertility. It’s also rich in zinc, which is essential for testosterone production in men and ovulation and fertility in women. Plus, its high fiber content helps regulate blood sugar levels, supporting hormonal balance.

  5. Berries
    When it comes to eating for fertility, embrace color! Colorful foods are typically rich in antioxidants and provide the body with a wide range of nutrients, and berries are a great way to check off more reds, purples, and blues. Enjoy blueberries, raspberries, blackberries, strawberries, goji berries, and even other colorful fruits like pomegranates and cherries to increase your intake of antioxidants. These are crucial for repairing damaged sperm in men and promoting egg quality in women.

  6. Avocado
    Avocados are high in monounsaturated fats, a fat that contributes to overall fertility health by promoting hormone production and circulation. Studies have even shown that eating avocado may increase live birth rates after IVF. Avocados also contain folate, which is essential for both men and women in the preconception period and pregnancy. 


At Moringa Natural Health, we provide comprehensive guidance and support for your health and wellness journey. Specializing in a holistic approach to conditions like endometriosis, we offer everything from detoxification to custom diet plans and hormone balancing strategies. Our focus is on understanding and working with your unique biological makeup to craft an individualized health plan. Eager to explore these options? Schedule a free consultation with Dr. Fernandez today!


Other Ways to Boost Your Fertility in Spring

Beyond refreshing your diet, spring is the perfect time to take on other healthy habits that promote fertility: 

  • Try a Fertility Meditation
    Mindfulness and stress reduction are key when trying to conceive. Fertility meditations are a simple way to alleviate stress and promote emotional balance.
  • Go on Nature Walks Together
    Trying for a baby can be stressful for many couples, and often leads to feeling disconnected. Stay in tune with each other through daily walks in nature, surrounded by the wonder of spring. Not only will you release extra tension and reconnect to yourselves, but spending more time outside can also help restore your mental, physical, and hormonal balance!
  • Detox Your Personal & Home Care
    Did you know that many common household cleaners, plastics, and personal care products contain chemicals that disrupt your hormones? Consider swapping these out for natural or DIY cleaning and care products to reduce your toxic load and promote a healthy fertile environment. 

At Moringa Natural Health, we provide comprehensive guidance and support for your health and wellness journey. Specializing in a holistic approach to conditions like endometriosis, we offer everything from detoxification to custom diet plans and hormone balancing strategies. Our focus is on understanding and working with your unique biological makeup to craft an individualized health plan. Eager to explore these options? Schedule a free consultation with Dr. Fernandez today!


Nurture Your Fertility with Moringa Natural Health Center 

Embracing a holistic approach to fertility can transform your journey from an overwhelming experience to an empowering one. An easy way to start is by integrating nutrient-rich foods with personalized holistic wellness practices. Eating for fertility isn’t just about enhancing your reproductive health – you’re nurturing your overall well-being, too. 

At Moringa Natural Health Center, we’re dedicated to guiding and supporting you on the journey to parenthood, every step of the way. From restoring your hormone balance to reducing stress, our fertility wellness services can help you create the best possible environment to welcome your new baby. 

Request an appointment or call our office at 623-266-0059 to find out how we can help!  

Much love, 

Dr. Lena Fernandez

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