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Plant-Based Foods That Help Improve Fertility & Reproductive Health

Plant-Based Protein

Protein is essential for reproductive health, and a number of studies have shown that protein from plant sources can be beneficial for fertility in both men and women.

Legumes such as beans, chickpeas, lentils, quinoa, and tempeh are all excellent sources of plant-based proteins. And all that provide essential nutrients for reproductive health.

Thu / Pexels | Plant-based proteins are best for reproductive health and fertility, health experts suggest.

Whole Grains

Whole grains are packed with vitamins and minerals that help support healthy hormone production and regular menstrual cycles. Thus, the following foods are particularly beneficial for increasing fertility:

– Oats

– Brown rice

– Barley

– Bulgur wheat

– Buckwheat

– Rye

– Millet

Why? They contain B vitamins that help regulate hormones and improve ovulation in women. So, make sure to eat enough of them during pregnancy.

Nuts and Seeds

Nuts and seeds are a great source of essential fatty acids that are important for reproductive health. Almonds, walnuts, chia seeds, hemp seeds, flaxseeds, and sesame seeds are all excellent sources of healthy fats.

And these healthy fats can help improve fertility by lowering inflammation and regulating hormones.

Leafy Greens

Leafy greens like spinach, kale, and collard greens are rich in folate. All these can help regulate ovulation in women and support the development of healthy sperm in men. Similarly, Folate also has anti-inflammatory properties, which can help reduce the risk of miscarriage.

Mustafa / Pexels | To boost your fertility and reproductive health, make sure to include leafy greens in your diet.

Nonetheless, it is important to note that these vegetables must be eaten raw or lightly cooked in order to maximize their nutritional benefits.


Berries are a delicious way to get some important fertility-boosting antioxidants into your diet. Particularly, strawberries and blueberries provide a good source of vitamin C which helps support healthy ovulation and can even improve egg quality for women trying to conceive.

Fermented Foods

Fermented foods like sauerkraut, kimchi, and miso are full of probiotics that help balance hormones and improve reproductive health. All by restoring gut bacteria which is necessary for digestion and absorption of nutrients.

Apart from that, Probiotics are also linked to improved fertility in both men and women by increasing sperm count and mobility in men. Also, it improves egg quality and promotes ovulation in women.

Healthy Fats

Eating healthy fats is essential for fertility, and several plant-based sources can help to support reproductive health. Coconut oil, olive oil, avocados, and nuts are all excellent sources of healthy fats that can help improve hormone balance and reduce inflammation.

Tira / Pexels | Fermented foods like yogurt and kombucha are best for fertility and reproductive health.


Herbs & Spices

Herbs and spices like ginger, turmeric, cumin, cinnamon, and oregano are packed with antioxidants. And that can help promote healthy fertility by supporting regular menstrual cycles in women and improving sperm count in men.

Additionally, these herbs have anti-inflammatory properties. In turn, this can reduce the risk of miscarriage or other complications during pregnancy.

Including these eight plant-based foods in your diet can help improve fertility and reproductive health. But it is important to remember that a balanced diet is key for overall health. Thus, eating a variety of whole foods from the above categories – with regular exercise and plenty of rest – can significantly impact fertility and reproductive health.

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