For those struggling with infertility whether you know the specific issue or you’ve been diagnosed with unexplained infertility, your ability to conceive may increase if you give your body the essential nutrients it needs to get pregnant. Important food for fertility are protein (in the form of grass fed meats, nuts and seeds), vegetables (think dark, leafy green vegetables and lots of color), and fruits, fish, and don’t forget lentils or beans. Use this handy list the next time you are at the grocery store.


Nuts and Seeds

These foods contain omega 3, zinc, vitamin E, and protein which are all essential for conceiving. These foods have health benefits such as lowering cholesterol and maintaining digestion. There are many different nuts and you’re probably wondering which nuts provide good sources of the nutrients mentioned above.

Mixed nuts and seeds

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Omega 3


Flax seeds

Hemp seeds

Chia seeds


Pumpkin seed

Sesame seeds

Vitamin E

Sunflower seeds



Pumpkin seed

Sesame seeds

Grass Fed Meats                                                                                                     

Grass fed meat has long been in the debate against corn fed meat for which is more beneficial to your diet. While that debate continues on, what we do know is grass fed meat contains less fat and more Omega 3. These meats have been raised without hormones or antibiotics. Hormones and antibiotics have the potential to affect your fertility by throwing your hormones off balance (endocrine disruptors). Keep in mind that just because the package says grass fed doesn’t mean that it wasn’t raised with hormones or antibiotics unless it states that specifically.

Dark leafy Greens

Dark green veggies are packed more densely with nutrients than lighter greens. These foods contain iron, folic acid, B6, vitamin E. Look for spinach, collard greens and Swiss chard for example.

Leafy Greens

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Certain fruits are great sources of vitamin C, flavonoids and a variety of antioxidants. Fruits to include in your diet would be grapefruit, oranges, pomegranates, strawberries and blueberries.

Bright vegetables/ B6 and vitamin C

You can tell by the color of the vegetable what nutrients they contain. For instance Green and red veggies are higher in vitamin c. Orange vegetables are higher in vitamin A and white vegetables contain higher amounts of sulfur. So be sure to get an assortment of different colored vegetables everyday either in a salad or maybe a stir-fry.

Fruit market with various colorful fresh fruits and vegetables

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Cold water fish and shell fish like muscle and clams are some of the most nutrient -dense foods. They contain Vitamin D, omega 3, zinc, selenium, B12, and CoQ10. Although fish is great for prepping your body for pregnancy it is not recommended that you have it during pregnancy.

Lentils and Beans

These foods have many health benefits and contain iron and folic acid. Also they’re a good source of protein. Look for black, white, red, and kidney beans.