Nutrition for Fertility: Consuming Foods in Their Natural Form


You’ll be happy to know that there are certain foods you can eat to boost your fertility. Something you may not know is that these foods are most effective when consumed in natural form. This means for the highest nutritional value: choose fresh, unprocessed, organic foods whenever possible. As shown in the recipe below, you can combine these foods in all sorts of ways to enhance the fertility-boosting effects of any meal or snack:

  • Whole Grains – don’t give up carbs. Rather, choose wisely. Refined carbohydrates like white bread, white rice, and bleached flour affect blood sugar and insulin more severely than complex carbs like whole grain bread, brown rice, stone-ground cornmeal, and oatmeal. And anything that’s bad for insulin function is bad for fertility!
  • Plant Protein – start eating less meat and getting your protein from plant sources like beans, peas, and peanuts. Beans are also high in iron, another fertility-booster.
  • Full-Fat Dairy Products – a study at Harvard found that women who consume whole milk, full-fat yogurt, and even ice cream, as opposed to low-fat or no-fat dairy products, have fewer complications with ovulation.
  • Fresh Fruits and Veggies – are full of antioxidants, which promote reproductive (and general) health. Citrus fruits, strawberries, and green leafy veggies are also high in folate, an important nutrient that prevents birth defects. Avoid overcooking veggies!
  • The “Right” Fats – are monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These fats, as opposed to trans fats and saturated fats, reduce inflammation and increase insulin sensitivity. You can find them in avocados, sesame and pumpkin seeds, nuts, salmon and sardines.

Recipe: Open-Faced Veggie Melt

  • 1 slice of hearty, whole-grain bread
  • Dijon mustard
  • 1 to 2 thin slices red onion
  • 4 to 6 thin slices cucumber
  • 1/2 ripe avocado
  • Sea salt
  • Freshly ground pepper
  • 1 thick slice Swiss cheese

How You’ll Make It:

  1. Preheat the broiler.
  2. Spread the bread generously with mustard.
  3. Scoop the avocado flesh from the peel with a spoon and slice lengthwise. Fan the avocado on the mustard.
  4. Arrange the onion slices and cucumber over the avocado and sprinkle lightly with salt and pepper. Top with the cheese.
  5. Place under the broiler until the cheese is just melted and bubbling, about 1 minute.