What we consume directly impacts our overall health, and that includes reproductive health. Research has supported the claim that specific diets and food choices benefit egg quality, leading to an improvement in fertility. In past blogs, we have discussed the importance of living a healthy lifestyle to increase your chances of conceiving, but to what extent can nutrition improve fertility? We’re going through the benefits healthy eating has on your egg quality and fertility. 

How does nutrition improve fertility?

As we previously mentioned, egg quality is a vital factor in the reproductive process. When fertilized by sperm, a healthy egg is more likely to have strong embryo development and a higher chance of implanting successfully into the uterus. All of these steps are necessary for a successful pregnancy. Nutrition plays a role in promoting healthier eggs. Studies have found a correlation between healthy food and an abundance of fertility benefits, including improved egg quality and healthy ovulation.

Food that may improve fertility 

While everyone has slightly different dietary requirements, specific foods have more evidence to suggest an improvement in fertility. These foods include:

Leafy green vegetables

While leafy greens are known to have superior health benefits for many systems in the body, they also contain folate. This vitamin is associated with many reproductive health benefits, including improved ovulation and higher quality embryos.


Seafood, specifically wild-caught fish like salmon and halibut, are excellent sources of omega-3 fatty acids. These crucial fatty acids are essential to overall egg health. Be aware of fish known for containing high levels of mercury, as they can do more harm than good when it comes to pregnancy.

Aged Cheeses

While you may have heard of folate and omega-3 fatty acids, you may not be as familiar with putrescine, an organic compound found in aged cheeses like parmesan and manchego. This naturally occurring compound has also been linked to high-quality eggs and embryos.

Seeds and Nuts

Similar to the omega-3 fatty acids found in fish, seeds and nuts also contain these nutrients. Women who are vegetarian or vegan should seek walnuts, flax seeds, and chia seeds to promote regular ovulation and healthy eggs.


Strawberries and blueberries both contain powerful antioxidants that help eliminate free radicals in both eggs and sperm. Free radicals in the reproductive system can create oxidative stress leading to problems with fertility, so it’s important to consume antioxidants to improve fertility.

Other lifestyle factors to consider

In order to optimize your fertility, certain substances should be avoided due to their association with reproductive damage. Too much red meat, for example, has been linked to poor embryo quality. Highly processed foods should also be minimized in order to enhance fertility. Other lifestyle factors such as excessive consumption of alcohol, smoking, and environmental toxins can lead to problems with conceiving. For more information about factors that may affect fertility, refer to 7 Lifestyle Choices That May Affect Your Fertility or 4 Lifestyle Habits That May Be Affecting Your Fertility

Talk to A Fertility Expert

If you have questions or concerns about diet and food choices and their impacts on fertility, reach out to Carolinas Fertility Institute today. We offer a wide variety of services, from fertility evaluations to In Vitro fertilization. Contact us today to schedule an initial consultation by calling our Charlotte office at (844) 686-2233 or our office in the Triad at (336) 448-9100.