Here are some foods and nutrients that may improve fertility in women:

• Leafy Greens (e.g. spinach, cabbage): Rich in folate, which is essential for preventing neural tube defects.
• Citrus Fruits (e.g. oranges, grapefruits): Provide vitamin C and antioxidants that are important for overall reproductive health.
• Oily Fish (e.g. salmon, mackerel, sardines): Supply omega-3 fatty acids that help to regulate hormones and improve egg quality.
• Legumes (e.g. lentils, chickpeas): Good sources of iron and protein, which support fertility.
• Dairy Products (e.g. yogurt, milk): Contain calcium, potassium and B vitamins, which are vital for reproductive function.
• Lean Meats (e.g. poultry): Supply iron and protein which are important for reproductive health.
• Whole Grains (e.g. quinoa, brown rice): Provide complex carbohydrates to regulate blood sugar levels.
• Nuts & Seeds (e.g. almonds, flaxseeds): Offer healthy fats, minerals and antioxidants.
• Eggs: Rich in protein and nutrients that are beneficial for fertility. Choline, found in eggs, is necessary for the healthy development of foetus’s brain and nervous system.
• Berries (e.g. blueberries, strawberries): Packed with vitamin C and antioxidants that are important for reproductive health.

Here are some foods and nutrients that may improve fertility in men:

• Oysters: Rich in zinc, which supports healthy sperm production and function.
• Oily Fish (e.g. salmon, mackerel, sardines): Provide omega-3 fatty acids, which can enhance sperm quality and motility.
• Nuts & Seeds (e.g. walnuts, chia seeds): Good sources of omega-3s and antioxidants, which can benefit sperm health.
• Citrus Fruits (e.g. oranges, grapefruits): High in vitamin C, an antioxidant that protects sperm from oxidative damage.
• Leafy Greens (e.g. spinach, cabbage): Contain folate and other essential nutrients for healthy sperm production.
• Lean Meats (e.g. poultry, lean beef): Provide iron and zinc, which are important for male reproductive health.
• Beans & Lentils: Rich in iron and folate, which support sperm production and DNA synthesis.
• Tomatoes & Red/Orange Peppers: Contain lycopene, which may improve sperm quality and motility.
• Olive Oil: A source of healthy fats that can reduce inflammation.

A 2018 study on the diet of couples undergoing assisted fertility, discovered something really surprising – that eating more (regular) fruit and vegetables actually reduces fertility. This isn’t because fruits and vegetables are inherently bad for fertility, but because the pesticide residues on regular produce are…

Greater intake of high-pesticide residue Fruits & Vegetables was associated with a lower probability of clinical pregnancy and live birth. Compared with women in the lowest [intake] of high-pesticide Fruit & Vegetable intake (<1.0 servings/day), women in the highest [intake] (≥2.3 servings/day) had 18% lower probability of clinical pregnancy and 26% lower probability of live birth.

Consuming 1 serving/day of low-pesticide residue Fruits & Vegetables in lieu of 1 serving/day of high-pesticide residue Fruits & Vegetables was associated with 79% higher odds of clinical pregnancy and 88% higher odds of live birth.

The simplest way of consuming low-pesticide fruits and vegetables is to buy organic, because they are grown without harmful pesticides, but organic options are expensive and aren’t always available. There is, however, another option… Each year, the Environmental Working Group (EWG) tests regular fruits and vegetable for pesticide levels, and the 2023 results are listed below:

• The “Dirty Dozen”: The following fruits and vegetables typically contain the highest pesticide residues, so if you can’t get organic, try to limit your consumption of: Strawberries, Spinach, Kale, Peaches, Pears, Nectarines, Apples, Grapes, Peppers, Cherries, Blueberries and Green Beans.
• The “Clean Fifteen”: The following fruits and vegetables typically contain the lowest pesticide residues, so buying organic is less important: Avocados, Sweet Corn, Pineapple, Onions, Papaya, Peas, Asparagus, Honeydew Melon, Kiwi, Cabbage, Mushrooms, Mangoes, Sweet Potatoes, Watermelon and Carrots.
• The Rest: The following fruits and vegetables typically contain moderate levels of pesticide residues: Tomatoes, Butternet Squash, Celery, Potatoes, Lettuce, Tangerines, Cucumbers, Broccoli, Courgettes, Plums, Aubergines, Raspberries, Grapefruits, Sugar Snap Peas, Oranges, Cantaloupe, Bananas and Cauliflower.

The above information gives you more choices… If you can’t find or afford organic variants of your favourite fruits and vegetables, please at least wash them well. Wash fruit in dilute spirit vinegar solution (2 tablespoon per pint of water), and wash vegetables in dilute baking soda solution (1 teaspoon per pint of water), then rinse with fresh water.

According to a 2023 Foodwatch Report, each crop of cereals undergoes 4-6 pesticide treatments, and the higest levels are found in processed products like rolled oats, flour and bread. So, please only buy organic oats for your porridge or museli, and reduce your bread intake if possible.

flammation is a complex physiological response that is influenced by various factors, including diet. Inflammation impacts male and female fertility because it disrupts the healthy functioning of the testicles, ovaries, fallopian tubes, uterus and endocrine system (hormones). While individual responses to foods can vary, certain foods are generally associated with either promoting or reducing inflammation:

• Inflammatory Foods: Refined sugars and starches (sweets, bread, pasta), Seed oils (sunflower oil, rapeseed oil, fried foods), processed meats (ham, hotdogs), and any foods you have even a mild intolerance to, e.g. milk or wheat gluten.
• Non-Inflammatory Foods: Colourful berries, vegetables and leafy greens (organic if possible), Omega-3 fish (salmon, mackerel, sardines), Nuts and seeds, Olive oil, Green tea, Probiotics, Turmeric, ginger and garlic.