Functional Nutrition for Fertility - Fertility Foods

Fertility Boosting Foods : Best diet for fertility

The optimal diet for fertility is a plant heavy, Mediterranean diet. The Mediterranean diet full of healthy high quality fats like olive oil and fatty fish, as well as plenty of vegetables and fruits, gives you all the most important nutrients needed for supporting egg and sperm quality, hormones, and reproductive tissue health.

Here is a list of the top nutrients needed for fertility, along with the top foods that have the highest amounts of these nutrients in them. Some of the foods overlap and would be considered “fertility superfoods”.

My top nutrient-dense foods for fertility would be egg, organ meats, bone broth, sustainably sourced fatty fish & seafood, grass fed meats, fresh, seasonal veggies, lentils, fermented foods like whole fat yogurt and kefir to feed the gut bacteria.

The following list gives you the most important nutrients for fertility and the foods that are most high in them. Have fun and get creative. If you need some meal inspiration, check out my fertility meal plan.

ZINC

OYSTERS

GRASS-FED BEEF

POULTRY

SESAME SEEDS

PUMPKIN SEEDS

PINE NUTS


MAGNESIUM

LENTILS

CABBAGE

ALMONDS

LEAFY GREENS

BROCCOLI

CACAO

BEEF LIVER


FATS

BUTTER & GHEE

NUTS & SEEDS

OLIVE OIL

DUCK FAT

EGG YOLKS

FATTY FISH


VITAMIN E

OLIVE OIL

NUTS & SEEDS

AVOCADO

BUTTERNUT SQUASH

PURSLANE

TIGERNUTS

FOLATE

LEGUMES

LEAFY GREENS

POMEGRANATE

ASPARAGUS

AVOCADO

MANGO


VITAMIN B6

BEEF LIVER

MEAT

POULTRY

NAPA CABBAGE

SWEET POTATOES

WHITE POTATOES

PISTACHIOS

CHESTNUTS

SPINACH


VITAMIN B12

BEEF LIVER 

GRASS-FED BEEF

CLAMS

SALMON

SARDINES


VITAMIN A

FISH

COD LIVERS

RED PALM OIL

BUTTER & GHEE

WHOLE-FAT DAIRY

SHELLFISH

LIVER

VITAMIN K

NATTO

EMU OIL

GOOSE LIVER

LEAFY GREENS

SAURKRAUT

CHEESE


VITAMIN C

ORANGES

LEMONS & LIMES

GRAPEFRUIT

STRAWBERRIES

PINEAPPLE

PAPAYA

MANGO

KIWI


ADD-ON SUPERFOODS

ACAI BERRY

GOJI BERRIES

MACA POWDER

DEHYDRATED LIVER CAPSULES

SPIRULINA


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Shannon South, FNTP

Shannon South, FNTP

Shannon South is a Functional Nutritional Therapy Practitioner specializing in fertility and hormones. She gave birth to her one and only child at age 43, after a long struggle with infertility. She and her beautiful family live in Brooklyn, NY.

Free resources

Optimizing fertility with nutrition
Download my Ultimate guide to Fertility Nutrition.
Fertility and the mitochondria
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Fertility Supportive Modalities
Download my Top 11 Fertility Supportive Modalities Guide.