Getting pregnant can stress you out and can feel like too much at times. But changing what you eat to foods that help with fertility and conception can make a difference. Here’s a list of top foods to eat when you want to get pregnant.
Salmon
Salmon gives you omega-3 fatty acids, which your body needs to make babies. Omega-3s boost blood flow to your uterus and ovaries, which is great if you are trying to get pregnant. Not all salmon is created equal – in the supermarket look for wild-caught rather than farmed salmon (easier said than done…😊) Wild varieties of salmon typically contain fewer contaminants and higher nutrient levels.
Whole Grains
To get pregnant, you need lots of complex carbs. Whole grains pack in these carbs plus key vitamins and minerals like folate, iron, zinc and B vitamins. Your body needs all of these to make a baby. The fibre in whole grains also helps regulate oestrogen levels. This is done by binding to excess hormones and removing them from your body.
Eggs
Eggs are a cheap way of getting high levels protein and choline. This helps your baby grow healthy. They also give you good fats essential fatty acids and vitamin D. For maximum nutrition, try to source eggs from local farms where hens roam freely and eat a natural diet.
Leafy Greens
These vegetables are full of vitamins and minerals such as folate and iron that play a key role in reproductive health. Folate is crucial because it can stop birth defects. These versatile vegetables are also excellent sources of magnesium, which is good for getting stress down and supporting healthy ovulation.
Avocado
Avocados provide healthy fats and antioxidants. They contain vitamin E, which helps boost reproductive health. This nutrient-dense fruit also provides glutathione, a powerful antioxidant that supports egg quality.
Berries
Berries offer plenty of antioxidants, which can shield reproductive system cells from harm. They also supply fiber, vitamin C, and other key vitamins and minerals. The anthocyanins in berries also help improve blood flow to reproductive organs and lower inflammation.
Nuts and Seeds
Nuts and seeds deliver healthy fats, proteins, and nutrients like zinc and vitamin E. They also give you omega-3 fatty acids. Consider rotating different varieties throughout the week to get a broader spectrum of nutrients.
Legumes
Legumes supply folate, iron, and other vital vitamins and minerals. They also pack fiber and protein. Their high fibre content also helps maintain healthy gut bacteria, which plays a surprising role in fertility.
Full-Fat Dairy Products
Full-fat dairy products give you calcium, which matters for reproductive health. They also contain vitamin D, which plays a role in growing a healthy baby. Greek yoghurt particularly shines here, offering additional protein and beneficial probiotics that support reproductive health.
When you’re aiming to conceive, eating a well-rounded diet that includes all these fertility-enhancing foods plays a key role. A nutritious diet can boost your fertility and give you a better shot at getting pregnant.
Photo by Anthony Cunningham for Zoom Baby
Zoom Baby is a leading supplier of Pregnancy Tests and Ovulation Test Kits
This post was originally published in 2022. It was last updated in December 2024.
