Getting the required amount of essential nutrients from food alone can be a real challenge. This becomes especially important when preparing the body for conception. A balanced diet with ovulation foods provides vitamins, minerals, and antioxidants that directly support reproductive health. To track your fertile days more accurately, many women combine nutrition with a saliva ovulation test for daily hormone insights.
Diet for Boosting Fertility
Menu for Her
Nutrition for women before conception should include foods that boost ovulation and regulate hormonal balance. These are the best ovulation foods for supporting egg quality and preparing the body for pregnancy. When planning pregnancy, doctors emphasize not only lifestyle and nutrition but also smart digital tools. Using a fertility window calculator alongside foods that boost ovulation helps couples understand the best days to conceive while ensuring the body receives all essential nutrients.
Examples of key nutrients:
| Nutrient | Role | Food Sources |
| Folic Acid | Regulates ovulation, supports egg maturation, helps implantation, crucial for the baby’s nervous system | Lentils, beans, spinach, orange juice, enriched rice and bread |
| Vitamin D | Controls placental hormones, supports bone and teeth formation | Salmon, sardines, fortified milk, egg yolk |
| Vitamin A | Important for placenta development, vision, and immunity | Liver, eggs, pumpkin, carrots, leafy greens |
| Iodine | Supports thyroid function | Iodized salt, cod, shrimp, tuna, dairy, seaweed |
| Vitamin E | Protects reproductive function | Plant oils, nuts, trout, avocado |
Menu for Him
Men also need foods to increase ovulation indirectly by improving sperm health and hormone levels. A nutrient-rich diet boosts testosterone and supports successful fertilization.
Examples of key nutrients:
| Nutrient | Role | Food Sources |
| Vitamin B12 | Involved in sperm production | Shellfish, salmon, beef, poultry, eggs |
| Vitamin E | Stimulates endocrine function | Nuts, oils, avocado, trout |
| Vitamin C | Prevents antibodies that damage sperm | Citrus fruits, kiwi, bell peppers, tomatoes, broccoli |
| Zinc | Improves sperm quality | Oysters, beef, poultry, yogurt, cheese |
The Impact of Diet on the Body
Humans can eat a wide range of foods — from meat and fish to fruits and vegetables. While the adult body may tolerate unhealthy options, a developing embryo is much more sensitive. That is why foods for ovulation and fertility-oriented diets are essential even before conception.
Proteins, carbohydrates, and fats must be in the right proportion:
- Proteins – for building new cells.
- Carbohydrates – for energy.
- Fats – for hormonal function and vitamin absorption.
Fertility Risks of Poor Nutrition
- Chronic fatigue and drowsiness.
- Depression.
- Hair, skin, and nail problems.
- Higher risk of pregnancy complications.
- Developmental issues for the baby.
Preconception Weight and BMI
Body weight strongly affects fertility. Doctors recommend maintaining a Body Mass Index (BMI) between 18.5 and 24 for optimal chances of conception. Both overweight and underweight can negatively affect fertility in women and sperm quality in men.
Formula:
BMI = weight (kg) / height² (m).
7 Best Foods to Increase Fertility
Doctors recommend excluding caffeine, alcohol, and processed foods, while increasing the intake of vitamin-rich products. The 7 best foods to increase fertility include:
- Leafy greens (rich in folate and iron).
- Legumes and beans.
- Whole grains.
- Fatty fish.
- Nuts and seeds.
- Avocado.
- Berries.
This resembles a Mediterranean-style diet, which helps regulate blood sugar, supports hormone balance, and reduces the risks of diabetes and obesity before pregnancy.
Ovulation Foods to Eat to Get Pregnant Fast
When planning pregnancy, experts suggest focusing on ovulation foods to eat to get pregnant fast: spinach, lentils, salmon, walnuts, and avocados. These foods support egg maturation and improve implantation chances.
Foods to Eat During Ovulation Week
During the ovulation phase, it’s crucial to choose foods to eat during ovulation week that maximize fertility:
- Eggs – a natural source of choline.
- Greek yogurt – rich in protein and calcium.
- Dark chocolate – boosts circulation and mood.
These are excellent food for the ovulation phase to create the best conditions for conception.
Foods to Avoid During Ovulation Week
Equally important is limiting foods to avoid during ovulation week:
- Excess caffeine (coffee, tea, chocolate).
- Alcohol, which lowers sperm quality and raises miscarriage risk.
- Processed and trans-fat foods.
- Sugary baked goods that increase insulin resistance.
- Raw animal products that may carry infections.
Essential Ovulation Foods (Folate-Rich Products)
| Food | Portion | Folate (µg) |
| Lentils (cooked) | ½ cup | 179 |
| Chickpeas (cooked) | ½ cup | 141 |
| Asparagus (cooked) | ½ cup | 134 |
| Spinach (cooked) | ½ cup | 131 |
| Lima beans (cooked) | ½ cup | 78 |
| Orange juice (fresh) | ¾ cup | 56 |
| Enriched pasta (cooked) | 1 cup | 167 |
| Enriched rice (cooked) | 1 cup | 153 |
| Enriched bread | 1 slice | 84 |
Menu Tips for Couples Planning Pregnancy
For Women
- Eat small, frequent meals.
- Ensure variety in the diet.
- Focus on complex carbs, lean meats, fish, and best ovulation foods.
For Men
- Eliminate alcohol and smoking.
- Consume adequate protein and whole grains.
- Support fertility with vitamins and minerals through diet or supplements.