Best nutrients & recipe to support fertility - Fertility nutrition

September 6, 2022
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Nutrition plays a major role to have a healthy body and reproductive system. The building blocks of hormones are found in the food that we eat. Numerous studies have proved that specific changes to diet can enhance fertility, prevent miscarriages and support a healthy pregnancy.

A normal reproductive performance definitely requires healthy nutrition since malnourished males and females are reported as major infertile populations in developing countries while, eating in excess, fast food consumption and obesity concur with infertility in well-developed and western societies.

For nutrition guidance and diet plans, book an appointment with Abhilasha V.

In women, abnormal nutrition may permanently affect oocyte maturation. A better understanding of the molecular events deranged in malnourished people may provide solutions for correcting normal reproductive functions.

To prepare for pregnancy and enhance fertility, maintaining a healthy weight is important for both Men and Women. Choosing the right foods which contain vitamins, minerals, antioxidants, iron and other important nutrients will ensure a safe journey throughout. 

Research-based studies have clearly stated the positive effects of pumpkin seeds, sesame seeds, quinoa, bajra and kale on fertility. All these food products are very commonly used in Gujrat, the West region of India, to increase fertility. These superfoods hold the capability to turn the womb into a nurturing nest for the developing baby.

Considering pumpkin seeds are a source to increase fertility levels, as it is rich in non-heme iron and they can increase your chances of conception significantly.

Book an appointment with Rupali Mathur for Nutrition advices and Diet plans.

Best nutrients to support fertility

  • Folic acid source - Spinach, Lentils, Orange, Broccoli
  • Omega 3 fatty acids - Salmon, Sardines, Mackerel, Chia seeds, Flax seeds, Walnut
  • Beta-carotene - Sweet Potato, Carrots, Dark Green Leafy Vegetables
  • Zinc - Sesame seeds, Pumpkin seeds 
  • Selenium - Salmon, Sunflower seeds, Spinach
  • Vitamin E - Almonds, Broccoli, Avocado and all seeds
  • Vitamin C - Papaya, Amla, Guava 
  • Vitamin B6 - Banana, Spinach, Mustard Green, Celery, Garlic, Cauliflower
  • L Arginine - Pulses, Dal, Pumpkin seeds
  • L Carnitine - Chicken, Avocado
  • Lipoic acid - Potatoes, Spinach, Crab
  • Vitamin B12 - Mussels, Salmon 

Benefits of eating a natural fertility diet

Book an appointment with Sukanya Poojary for Nutrition advices and Diet plans.

Example of a low-calorie recipe 

Lehsuni Matki Palak Tikki

Benefits - Spinach/Palak is an amazing food for fertility. It is packed with folate, iron and zinc. These three minerals help in ovulation. As moth beans contain vitamin B6, it regulates hormones to promote a regular menstrual cycle and improve egg quality for fertilization. Vitamin C helps to protect free radicals and increases progesterone to promote a longer luteal phase.


  • 1 Chopped Garlic 
  • 2 cups Moth Bean 
  • 1 Cup Spinach
  • 1tbsp Ginger-Garlic Paste
  • 1tbsp Lemon Juice
  • 2 tbsp Green Chilli Paste
  • 2 tbsp Garam Masala
  • 3tsp Oil
  • Salt for taste


  • Cook moth beans with salt and keep them aside.
  • Finely blend the boiled moth beans (makti).
  • Into a bowl, add matki, spinach, lemon juice, ginger-garlic paste, green chilli paste, salt and garam masala for taste.
  • Mix well with your hand.
  • Take a small portion of the mixture and give it a tikki shape.
  • Heat the pan and grease it with oil.
  • Place the tikki in the pan and cook it until golden brown.
  • Serve with green chutney.

Book an appointment with Manpreet Kaur Paul for Nutrition advices and Diet plans.

Book an appointment with Shruti-keluskar for Nutrition advices and Diet plans.

Must Read: Food That Boosts Your Fertility?

Written By: 

Rupali Mathur, Punjabi Bagh

Sukanya Poojary, Malleswaram

Manpreet Kaur Paul, Faridabad 

Shruti Kelsukar, S.B Road Pune