Dec 31, 2025
Walnuts are great to support fertility, thanks to their high content of omega-3 fatty acids, antioxidants, and polyunsaturated fats. A 2012 study published in Biology of Reproduction found that eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35.
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Fatty fish such as salmon and sardines are great for reproductive health. They are rich in omega-3s that reduce inflammation and improve sperm motility.
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Eat your grapefruit, lemons, oranges, and tangerines. They are a great source of vitamin C, an antioxidant known to improve sperm quality. Citrus fruits are also high in polyamines, which are great for reproductive health in both men and women.
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Munch on berries instead of ultra-processed snacks. Berries such as strawberries, blueberries, and raspberries are loaded with antioxidants and are great for preserving egg quality in women and boosting sperm vitality in men.
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Tomatoes are a great source vitamin A and C. They contain lycopene, which improves sperm count and movement. A 2017 study found that regular consumption of tomato juice improved sperm motility in infertile patients.
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That's right! Chia seeds are also a superfood for fertility. As they are high in plant-based omega-3s and also rich in antioxidants, fiber, iron, and magnesium, these seeds support hormone balance and improve egg and sperm quality.
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Enjoy your baked beans and lentil soup, because they are great for your reproductive health. They are an excellent source of spermidine, which is linked with improved fertility.
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Whole grains are not just great for your overall health, but also for your reproductive health. Your body takes longer to process them, thereby reducing the blood sugar spikes. They provide essential dietary fiber, which increases female fertility.
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Consumption of full-fat dairy has shown to lower the risk of ovulatory infertility in women. Yogurt and cheese, in moderation, are good for women.
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