✅ 1. Leafy Green Vegetables (Spinach, Kale, Swiss Chard)

• Rich in folate, iron, and antioxidants.

• Folate helps improve ovulation and supports a healthy pregnancy.

• Iron helps reduce the risk of ovulatory infertility.

✅ 2. Berries (Blueberries, Strawberries, Raspberries)

• Packed with antioxidants such as vitamin C and polyphenols.

• Help reduce oxidative stress and inflammation, which supports egg and sperm health.

✅ 3. Nuts & Seeds (Almonds, Walnuts, Flaxseeds, Pumpkin Seeds)

• Great source of healthy fats, zinc, and vitamin E.

• Promote hormone balance, improve egg quality, and enhance sperm health.

✅ 4. Fatty Fish (Salmon, Sardines, Mackerel)

• Rich in Omega-3 fatty acids (EPA & DHA).

• Supports hormonal regulation, improves blood flow to reproductive organs, and improves egg and sperm quality.

✅ 5. Whole Grains (Quinoa, Brown Rice, Oats)

• Provide fiber, B-vitamins, and complex carbohydrates.

• Help stabilize blood sugar levels and improve insulin sensitivity, especially important in conditions like PCOS.

✅ 6. Avocados

• High in monounsaturated fats, potassium, and folate.

• Supports hormone production, improves blood flow, and boosts cervical mucus production.

✅ 7. Eggs

• Packed with protein, choline, and healthy fats.

• Choline supports fetal development and promotes egg health.

• Protein stabilizes blood sugar and supports reproductive hormone production.

✅ 8. Lentils & Legumes (Chickpeas, Black Beans, Lentils)

• Excellent source of plant-based protein, fiber, iron, and folate.

• Improve insulin regulation and hormone balance, especially helpful for women with PCOS.

✅ 9. Citrus Fruits (Oranges, Grapefruit, Lemons)

• Rich in vitamin C and antioxidants.

• Enhance iron absorption and reduce oxidative stress, promoting healthy ovulation.

✅ 10. Greek Yogurt

• High in protein and calcium.

• Supports egg and sperm health, and helps balance blood sugar levels.

🌿 These foods, when part of a balanced diet, can naturally enhance fertility by promoting hormone balance, reducing inflammation, and improving egg and sperm quality.