What foods support fertility?

The foods most associated with supporting fertility are the building blocks of a Mediterranean pattern: leafy greens and colorful produce, whole grains, legumes, nuts and seeds, extra virgin olive oil, and omega-3-rich fish. For women, getting more protein from plants relative to animal sources is linked to better ovulatory function, which makes legumes especially useful among foods that support fertility.

Why these foods earn their place

Each of these foods contributes something reproductive health depends on. Leafy greens and legumes supply folate, iron, and fiber. Colorful fruits and vegetables provide antioxidants that help protect eggs and sperm from oxidative stress. Fatty fish delivers omega-3 fats that support hormone production and reduce inflammation. Olive oil, nuts, and seeds add healthy fats and vitamin E. Together they support steadier blood sugar and a favorable hormonal environment.

RELATED: What is the best diet for fertility?

What the research suggests

Analysis from a longitudinal study of healthy women found that low intake of vegetable protein was associated with altered ovulatory function, supporting the idea that plant proteins like beans, lentils, and nuts have a place in a fertility-supportive diet. Broader reviews of the Mediterranean pattern, which centers exactly these foods, link higher adherence to better fertility markers in both women and men. The consistent theme across the research is a whole-food, plant-forward pattern rather than any single superfood.

Practical takeaways

• Leafy greens and cruciferous vegetables such as spinach, kale, and broccoli for folate and antioxidants
• Legumes like lentils, chickpeas, and black beans for plant protein, fiber, and iron
• Omega-3-rich fish such as salmon and sardines, aiming for a couple of servings a week
• Nuts, seeds, and extra virgin olive oil for healthy fats and vitamin E
• Colorful fruits and berries for antioxidants and fiber

When to talk to your provider

If you follow a vegetarian, vegan, or restricted diet, ask your provider or a dietitian about nutrients like iron, B12, and omega-3 that may need extra attention during preconception.

Frequently asked questions on fertility foods

Are there foods to avoid for fertility? 
Limiting ultra-processed foods, added sugars, and excess alcohol tends to support fertility more than cutting out any single food group.

Do I need to eat fish for omega-3s? 
Fatty fish is a great source, and if you eat little fish, an omega-3 supplement can help you meet DHA needs. Our Omega DHA+ is formulated for exactly this gap.

A fertility-supportive plate looks a lot like a generally healthy one, which makes it easy to build for the whole household.

A note from WeNatal: covering the omega-3 gap

Omega-3 fats support hormone production and egg and sperm quality, yet most people fall short of the fish intake needed to meet DHA needs through food alone. WeNatal Omega DHA+ helps fill that gap with a high-quality, purified formula. Pair it with the food-first roadmap in our free guide.