Fertility-Boosting Foods: What to Eat When Trying to Conceive
What you eat has a direct impact on egg quality, sperm health, and hormone balance. Dr. Geetha Anand shares an evidence-based fertility nutrition guide tailored to the Indian diet.
When you are trying to conceive, every lifestyle choice matters — and diet is one of the most powerful levers you can pull. Research consistently shows that a fertility-friendly diet improves egg quality, supports hormone balance, enhances sperm parameters, and creates the ideal uterine environment for implantation. At Progeny Fertility Hospital, we counsel all patients on evidence-based nutrition as part of a holistic approach to conception.
The Foundation: A Mediterranean-Style Approach
The diet most consistently linked to improved fertility in research is the Mediterranean diet — rich in whole grains, vegetables, healthy fats, legumes, and lean proteins. The good news: many traditional South Indian foods fit this pattern beautifully. Idli, sambar, rasam, kootu, and poriyal are all fertility-friendly. The challenge is reducing refined rice portions and minimising deep-fried or sugary preparations.
Key Nutrients for Female Fertility
Folate (Vitamin B9)
Essential for healthy cell division. Start supplementing with 400–800 mcg of methylfolate daily before conception. Food sources: palak, methi, murangai keerai, lentils, and chana.
Omega-3 Fatty Acids
Reduce inflammation and support hormone production. Include flaxseeds, chia seeds, walnuts, and fatty fish (salmon, mackerel) 2–3 times per week.
