10 foods that help improve fertility

There is increasing interest in the topic of nutrition due to the repercussions it can have not only on health in general but also on reproductive health.

We at always try to bring you the latest news and the latest studies on the relationship between diet and fertility, believing that even small changes in one’s diet aimed at a better balance of the nutritional principles introduced can bring benefits.

According to nutritionist Isabelle Obert who is part of the Zita West team who have been working for several years in the fields of preconception health, natural fertility, assisted reproduction, pregnancy assistance and post-natal support, a good diet can influence the health of sperm and ova . The diet should be rich in mineral salts, vitamins, essential fats and proteins in order to prepare the man and the woman for conception.

Many couples begin their research at an age in which fertility is no longer optimal, after having been exposed over the years to chemical substances of various kinds, including many endocrine disruptors that negatively influence hormonal metabolism. But also free radicals that damage the oocytes and the quality of the sperm. Couples who are no longer very young may also have accumulated much more stress over the years and it all negatively affects reproductive health.

10 foods that help improve fertility

We remind you that the Mediterranean diet would represent the standard diet both for our health in general and for fertility.

Isabelle Obert has compiled a list of 10 foods that help improve fertility, emphasizing that food should be not only good but also enjoyable and that we should “live to eat and not eat to live”.


They are fruits rich in mineral salts, vitamins, essential fats, proteins, carbohydrates and fibers.

They are an excellent source of vitamin E which many studies have shown to help improve the endometrium .
They are also an excellent source of folate. Foods rich in folic acid   are important for preventing neural tube malformations such as spina bifida.


They are one of the most nutritious and healthy vegetables you can eat, being packed with a rich array of vitamins, minerals and antioxidants as well as substantial amounts of fiber. They are rich in beta-carotene which helps the production of progesterone.
It can also help increase both sperm quality and sperm count.


Besides being a source of antioxidants, they are also rich in nitrates. Nitrates are known to improve blood flow and for this purpose they are also often used by athletes to improve their sports performance.
For women undergoing in vitro fertilization treatments, Isabelle Obert recommends beetroot juice to improve blood flow to the uterus and help implant the embryo.


Salmon is an excellent source of protein, it is rich in many nutrients, especially omega 3.
Research has shown that optimal levels of omega 3 are important for improving female fertility.
For general health, salmon is recommended for the cardiovascular system, to increase central nervous system function, and for eye health.

Salmon caught not from farms would be preferable because the latter are rich in pesticides and fungicides…


In ancient Persia, the pomegranate was considered a symbol of fertility and in some countries it still maintains this definition today.

Pomegranates are rich in many nutrients, including vitamin C, vitamin K, folic acid, and several other vitamins and minerals.
It has anti-aging, anti-cancer properties, may be beneficial for bone and cardiovascular health.


Eggs are among the most nutritious foods out there. In fact, if we think about it, they contain all the nutrients necessary to transform a single cell into a chick 🙂
They are rich in choline, which some studies have shown can have significant positive effects on the development of the fetus.
Eggs are also rich in many different vitamins and minerals, as well as essential fats, and are, of course, an excellent source of protein.


Walnuts are full of healthy nutrients that have anti-cancer properties. They can be beneficial for sperm quality, are excellent sources of omega 3 fats, vitamin E (important for endometrial health), B vitamins and protein.
According to some studies, a handful of walnuts a day is linked to an increase in vitality, motility and better sperm morphology.


The seeds of the quinoa plant, commonly called quinoa, are highly nutritious.

Quinoa is gluten-free and is rich in many minerals and vitamins as well as fatty acids and fiber. It is an excellent alternative to starchy cereals such as couscous and bulgur.

The Mediterranean diet is widely recommended for optimal fertility, as it is rich in plant protein and quinoa is the perfect addition to meet your protein needs in this area


Watercress is a member of the cruciferous vegetable family. It is rich in many nutrients, including vitamin C, vitamin K, calcium, beta-carotene, iron and iodine (which is often lacking in Western diets nowadays). Watercress is rich in
antioxidants anti-ageing agents that may help prevent or slow down oxidative stress induced by free radical damage.
Several studies have found that it has remarkable anti-cancer properties and can help repair DNA damage.


They contain, among other nutrients, a good concentration of vitamin C and folate (folic acid).

Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.

Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.

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