When you’re trying to conceive — especially through IVF — it’s easy to feel like everything is out of your control. But one thing that’s always in your corner is food. What you eat can gently support your hormones, improve egg and sperm health, and set a stronger foundation for IVF success.

This doesn’t mean extreme diets, expensive powders, or cutting everything you love. It means real food, eaten regularly, in a way that nourishes your body over time.

Let’s take a closer look at which foods deserve the title “fertility superfoods” — and how to actually eat them.

1. Leafy Greens (Spinach, Kale, Rocket)

Why?
They’re packed with folate, iron, and antioxidants — all of which are crucial for egg development, healthy ovulation, and early pregnancy support.

How to eat them:

• Add a handful to smoothies or scrambled eggs

• Toss into soups, pasta, or stir-fries

• Use rocket or watercress as a salad base with citrus dressing

2. Salmon (or other oily fish)

Why?
Rich in omega-3 fatty acids, which reduce inflammation, support hormone production, and improve blood flow to reproductive organs. Great for sperm quality too.

How to eat it:

• Grilled salmon fillet with sweet potato and greens

• Canned mackerel or sardines on toast

• Salmon and avocado sushi rolls

Aim for 2 servings of low-mercury oily fish per week.

3. Avocados

Why?
Full of healthy fats and vitamin E — both important for egg quality and uterine lining. Also helps regulate insulin, which plays a role in PCOS-related infertility.

How to eat it:

• Smashed on wholegrain toast with hemp seeds

• In smoothies with banana and spinach

• Diced into salads or grain bowls

4. Eggs (especially the yolk)

Why?
Packed with choline, vitamin D, B12, and protein. All key nutrients for hormone balance, egg maturation, and early embryo development.

How to eat them:

• Boiled eggs with rye crackers as a snack

• Scrambled with spinach and mushrooms

• Poached over roasted veg or a grain bowl

5. Nuts & Seeds (especially walnuts, pumpkin, chia)

Why?
High in healthy fats, zinc, and selenium — essential for sperm health, testosterone, and reducing oxidative stress on eggs.

How to eat them:

• Sprinkle flax or chia into porridge

• Snack on mixed nuts with dried fruit

• Make overnight oats with pumpkin seeds and almond milk

6. Berries (blueberries, raspberries, blackberries)

Why?
Antioxidant powerhouses that help protect eggs and sperm from free radical damage. Also rich in vitamin C and polyphenols.

How to eat them:

• Blend into smoothies

• Mix into yoghurt with granola

• Eat as a snack with a few dark chocolate pieces

7. Lentils & Beans

Why?
Great plant-based source of iron, folate, and protein. They support ovulation, energy, and blood health.

How to eat them:

• Add to stews, soups, and curries

• Make lentil bolognese

• Toss chickpeas into a quinoa salad with lemon dressing

8. Whole Grains (quinoa, oats, brown rice)

Why?
Help regulate blood sugar and insulin — especially helpful for those with PCOS or hormone imbalances. Also supply fibre and B vitamins.

How to eat them:

• Porridge with berries and walnuts

• Quinoa salad with feta, cucumber, and tomatoes

• Brown rice stir-fry with tofu or prawns

9. Full-Fat Dairy (Greek yoghurt, cheese, whole milk)

Why?
Some studies suggest full-fat dairy is more fertility-friendly than low-fat, possibly due to hormone content. Great for calcium and vitamin D too.

How to eat it:

• Snack on full-fat Greek yoghurt with seeds

• Add parmesan to pasta or broccoli

• Enjoy a splash of whole milk in coffee or tea

10. Dark Chocolate (70% or more)

Why?
Contains magnesium, iron, and antioxidants. Helps reduce stress, which can impact hormone balance and IVF outcomes.

How to eat it:

• A few squares after dinner

• Melt into warm almond milk for a soothing drink

• Pair with berries or nuts

Sample Day of Fertility-Friendly Eating

Breakfast:
Porridge with chia seeds, blueberries, and walnuts + herbal tea

Lunch:
Quinoa salad with chickpeas, rocket, avocado, and feta

Snack:
Full-fat Greek yoghurt with raspberries and pumpkin seeds

Dinner:
Grilled salmon with sweet potato mash and sautéed spinach

Evening treat:
2 squares of dark chocolate + camomile tea

Real Food for Real Lives

Fertility nutrition isn’t about perfection — it’s about support. These foods aren’t a guarantee, but they can absolutely work alongside your treatment to give your body the building blocks it needs.

Start with small swaps. Add, rather than restrict. And most importantly — make it delicious.

You’re not just feeding your fertility. You’re nourishing your energy, your strength, and your hope.