10 great fertility foods to pop in your shopping trolley

By Sue Bedford (MSc Nutritional Therapist)

Wild salmon– rich in essential fatty acids and omega-3s, which have been shown to be beneficial to fertility as they help to lower inflammation and balance hormones.  Wild salmon is also a great source of selenium, calcium, folate and vitamin D. Selenium is a vitamin essential for healthy sperm, and low vitamin D levels appear to be associated with poor fertility in men and women.

Dark leafy greens– spinach, kale, and swiss chard provide folate, calcium, iron and fibre – all essential prenatal nutrients

Pineapples – contain the anti-inflammatory enzyme Bromelain important for conditions such as endometriosis. Bromelain also has an anticoagulant effect – so great for blood flow.

Pomegranate – loaded with antioxidants- linked to improving sperm quality.

Full Fat Greek Yoghurt – great source of calcium and vitamin B – linked to helping follicles mature and strong bones

Walnuts – the only nut to contain omega 3 (apart from butternut)– linked in studies to improving sperm, motility, shape and quality. A great source of vitamin E – important for endometrial health.

Beans – a great source of fibre and folate – both help to balance hormones naturally.

Lentils – contain high levels of polyamine spermidines-linked to helping sperm fertilise an egg. A great source of iron – important for carrying oxygen in the blood.

Kiwi fruit – contain one of the highest vitamin c (powerful antioxidant) content of any fruit. Important in anti-ageing of cells and protecting egg and sperm DNA from free radical damage.

Mushrooms– a great fertility friendly food. A great source of vitamin D linked to improving sperm quality and involved in the production of oestrogen. They also contain selenium a powerful antioxidant important for fertility….oh and protein and B vitamins – the list goes on!