Ovuloom
Ovuloom
They say "you are what you eat," and when you're trying to conceive, your diet becomes the building blocks for your future baby. But beyond general health, specific nutrients play a crucial role in regulating hormones, improving egg quality, and even boosting sperm count.
The groundbreaking Harvard Nurses' Health Study followed over 18,000 women and found that those who followed a specific "fertility diet" had a 66% lower risk of ovulatory infertility. That is a massive difference that you can control right from your grocery list.
Avocados are fertility powerhouses. They are rich in monounsaturated fats, which are essential for hormone production. A study from the Harvard School of Public Health found that women who ate the highest amount of monounsaturated fat were 3.4 times more likely to have a successful IVF outcome.
How to eat them: Sliced on whole-grain toast, in salads, or blended into smoothies for creaminess.
Salmon is one of the best sources of Omega-3 fatty acids (DHA and EPA). These healthy fats help regulate reproductive hormones and increase blood flow to the reproductive organs. Plus, salmon is low in mercury compared to other fish.
Why wild-caught? Farmed salmon often contains higher levels of PCBs and contaminants. Aim for 2 servings a week.
Spinach, kale, and Swiss chard are packed with folate, a B-vitamin that is absolutely critical for ovulation and preventing neural tube defects in early pregnancy. They also contain iron, and studies show that women who take iron supplements (or eat iron-rich foods) have a significantly lower risk of ovulatory infertility.
This might surprise you! The Nurses' Health Study found that the more low-fat dairy products women ate, the higher their risk of infertility. Conversely, women who ate at least one serving of full-fat dairy a day had fewer ovulation problems.
The Fix: Swap your skim milk for a glass of whole organic milk, or enjoy a serving of full-fat Greek yogurt.
Raspberries, blueberries, and strawberries are loaded with antioxidants like Vitamin C and folate. Antioxidants are your body's defense team—they deactivate free radicals that can damage both egg and sperm cells.
Walnuts are the only nut packed with plant-based Omega-3s. A study published in the journal Biology of Reproduction found that men who ate 75g of walnuts daily showed improved sperm vitality, motility, and morphology.
Replacing some animal protein with plant protein can boost your fertility. Lentils are high in polyamine spermidine, which may help the sperm fertilize the egg. They are also a fantastic source of fiber, which helps flush out excess hormones and keep your blood sugar stable.
One cup of boiled asparagus provides over 60% of your daily recommended value of folic acid. It also contains glutathione, an antioxidant that improves egg quality.
Don't toss the yolk! The yellow center contains almost all of the egg's fertility-boosting nutrients, including Choline, which protects against birth defects. Look for pasture-raised eggs for higher Omega-3 content.
Unlike most grains, quinoa is a complete protein (containing all 9 essential amino acids). It's also gluten-free and has a low glycemic index, making it perfect for keeping insulin levels steady—a key factor for women with PCOS.
Diet is just one piece of the puzzle. Explore our library of wellness tools to understand your sexual and hormonal health.
Explore All AssessmentsWhile adding superfoods is great, removing blockers is just as important.
Changing your diet doesn't have to be overwhelming. Start small: switch to full-fat yogurt, add a side of spinach to dinner, and snack on walnuts. Your body (and your future baby) will thank you.
You're optimizing your body with food—now optimize your timing with data. Use Ovuloom to pinpoint your exact fertile window.
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