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5 Fertility Boosting Foods to Help you Conceive

Your diet plays a huge role in your overall health. A bad diet can lead to high blood pressure, obesity, heart disease, and yes: fertility problems. With the large role our diet plays in our overall health, it would make sense to make sensible changes to our diet when we are having trouble conceiving. In fact, your ovaries and fat cells directly regulate estrogen, which affects ovulation. Here are the top 5 fertility boosting foods that should be incorporated into a healthy diet.

Fruits and Veggies

Fruits and veggies will always be an important part of your diet, especially when you are trying to conceive. They contain important nutrients such as Vitamin C, and are packed with antioxidants! When you do get pregnant, fruits and veggies will be even more important – so get into the habit of making them a substantial part of your diet now.

High-Quality Protein

High-quality protein is lean and healthy. Lean meats and beans are excellent sources protein. Protein is extremely important when trying to conceive, and can have a direct impact on your success. One study found that couples who ate a diet of 25% more protein and 40% less carbs were able to double their pregnancy rate in IVF, compared to couples who followed a lower protein, higher carb diet.

Whole Grains

Whole grains are rich in Vitamin B, Vitamin E, and fiber.  It is believed that carbohydrates with a low glycemic index may help regulate insulin and blood glucose levels, which will in turn aid fertility. Whole grains also contain folic acid, which helps prevent birth defects.


Omega-3 fatty acids are essential for proper hormone function, and also control inflammation. Both of these things may affect a woman’s ability to get pregnant. Omega-3 fatty acids can be found in fish, flaxseeds, chia seeds, and walnuts. Be careful when eating fish – try to stick to salmon and avoid raw fish and fish with high-mercury content.

Prenatal Vitamins

Perhaps one of the most important things you should be incorporating into your diet is a prenatal vitamin. Prenatal vitamins should be taken at least 1-3 months before you try to become pregnant. This can prevent the risk for neural tube defects by up to 70%.  Prenatal vitamins will also fill in the gaps of nutrients you might be missing from your regular diet.

Food to Avoid

It is just as important to know what you should absolutely cut from your diet when trying to get pregnant.

Avoid the following:

  • Fish high in mercury. Mercury can accumulate in your body for a year or more, so cut it out as soon as you decide you want to try to get pregnant.
  • Smoking
  • Binge drinking
  • Drug use
  • Too much caffeine

If you maintain a healthy diet and BMI and are still having trouble conceiving, it may be time to seek a little extra assistance. At NYU Langone Reproductive Specialists of New York, we recommend women under the age of 35 come see us if they have been trying to conceive for a year, and women over the age of 35 come see us if they have been trying to conceive for six months. Women could also contact us if they have questions or concerns about their fertility health. We have a wide range of treatment options and specialists prepared to help you make your dream of starting a family, a reality. Contact us today to get started.