Foods that boost fertility: Follow this diet guide to improve egg quality, balance hormones

Health benefits of walnuts: Packed with omega-3 fatty acids, antioxidants, and vitamin E, walnuts and almonds support reproductive function, especially in women (Image: Canva)

When couples start planning for a baby, they often think about timing and lifestyle, but forget how important nutrition is. Multiple studies suggest that the right foods can improve egg quality, balance hormones, and boost fertility.

Fertility is about maintaining a balance. “A nutritious diet lays the foundation for healthy hormonal regulation and optimal reproductive function,” says Dr Sandhya Mishra, Consultant, Reproductive Medicine & Gynaecologist, Milann Fertility Center, Bengaluru. She adds, “A diet rich in whole foods not only supports egg and sperm quality but also helps maintain a healthy weight and manage stress, both of which are key for conception.”

Nutrients like antioxidants, omega-3 fatty acids, and plant-based proteins, Dr Mishra says, reduce oxidative stress, improve hormonal balance, and nourish reproductive organs. She also advises couples planning a baby to focus on clean, nutrient-rich foods that support fertility. “What you eat influences ovulation, hormone levels, and even the quality of the embryo,” she says.

Also read | Improve fertility, your chances of conception with these expert diet tips, easy exercises

Health benefits of leafy greens: Pulses and leafy greens are powerhouses of plant-based protein, folates, and iron. They promote hormonal balance and help in reducing oxidative damage (Image: Canva)

Here's a list of fertility-friendly foods, suggested by Dr Mishra:

• Choose foods high in antioxidants, protein: A balanced meal should start with foods rich in antioxidants and protein, with moderate carbs and healthy fats. These help combat oxidative stress and fuel reproductive processes.

• Include nuts like walnuts and almonds: “Nuts are excellent for fertility,” says Dr Mishra. Packed with omega-3 fatty acids, antioxidants, and vitamin E, they support reproductive function, especially in women.

• Do not skip green vegetables and lentils: Leafy greens and pulses are powerhouses of plant-based protein, folates, and iron. They promote hormonal balance and help in reducing oxidative damage.

• Opt for dairy for calcium and vitamin D: Dairy products aid bone health and play a role in regulating reproductive hormones. A daily serving of milk, yogurt, or paneer can make a difference.

• Add lean meats for iron and zinc: Lean meats like chicken or turkey are rich in zinc and iron, two nutrients vital for egg development and ovulation.

• Consume eggs in moderation: Eggs are high in protein and essential vitamins. While they’re fertility-friendly, moderation is key.

• Eat fish rich in omega-3s: Fatty fish like salmon or sardines are full of omega-3s and vitamins that help regulate hormone production and improve embryo quality.