Eating for Fertility

The right diet is important for fertility.

While the optimal years for pregnancy are your 20s and 30s, many women are now having babies well into their 40s. And while it’s tempting to chalk it up to “good genes,” it’s more likely that a healthy lifestyle and proper diet makes all the difference. You will, of course, want to steer clear of caffeine, alcohol, smoking, and highly processed foods—all have shown to have a negative impact on reproductive health. Here’s what you want to incorporate into your diet if you want to boost your chances of remaining fertile longer.

Folic acid — green beans, spinach, Brussels sprouts, brown rice, peas, asparagus, chickpeas, and bananas

Iron — eggs, fish, nettle tea, dark green vegetables, seaweed, and prunes

Calcium — quinoa, seaweed, plain yogurt, fish, canned fish with bones, broccoli, and kale

Selenium — herring, tuna, broccoli, garlic, Brazil nuts, dulse, and kelp

Zinc — seafood, pumpkin seeds, whole grains, and dried fruit

Manganese — dulse and other seaweed, nuts, whole grains, and legumes

Essential fatty acids — pumpkin seeds, hemp seeds, sunflower seeds, nuts, avocado, olive oil, flax seed oil, and fish

B complex vitamins — brown rice, avocado, lentils, quinoa, pulses, sardines, eggs, spirulina, and seaweed

Vitamin C — raw fruits (especially berries), broccoli, red peppers, and sprouted seeds

Vitamin E — wheat germ, olives, avocado, nuts, and seeds

Vitamin A (beta carotene) — carrots, tomatoes, cabbage, spinach, and broccoli

Probiotic bacteria — plain yogurt, naturally fermented sauerkraut, and miso