As women age, fertility can naturally decline due to hormonal changes, diminished egg quality, and other factors. However, maintaining a nutrient-rich diet can play a crucial role in promoting fertility and reducing the risk of miscarriage. Eating the right foods can support reproductive health by improving egg quality, regulating hormones, and providing essential vitamins and minerals necessary for a healthy pregnancy.
Here are 17 foods that can help promote fertility in older women and lower the risk of miscarriage.
1. Leafy Greens (Spinach, Kale, Swiss Chard)
Leafy greens such as spinach, kale, and Swiss chard are packed with folate, a vital B-vitamin that plays a key role in reducing the risk of birth defects and supporting egg quality. Folate also helps balance hormone levels, which is crucial for older women trying to conceive. Additionally, leafy greens are rich in antioxidants like vitamin C and beta-carotene, which protect the eggs from oxidative stress.
Nutritional Benefits:
- High in folate, reducing the risk of neural tube defects and improving egg quality.
- Rich in antioxidants, which protect reproductive cells from damage.
- Contains iron, supporting healthy blood flow and preventing anemia during pregnancy.
Why It’s Great for Fertility: Leafy greens provide essential nutrients that support hormone balance, egg quality, and overall reproductive health, making them an excellent choice for promoting fertility and reducing miscarriage risk.
2. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which are crucial for regulating reproductive hormones and supporting egg health. Omega-3s also play a role in reducing inflammation and improving blood flow to the reproductive organs. Fatty fish also contains vitamin D, which is linked to higher fertility rates and lower miscarriage risk.
Nutritional Benefits:
- High in omega-3s, which support hormone regulation and improve egg quality.
- Rich in vitamin D, boosting fertility and reducing miscarriage risk.
- Contains protein for tissue repair and overall health.
Why It’s Great for Fertility: Omega-3 fatty acids and vitamin D are essential for reproductive health, making fatty fish a top food choice for boosting fertility and reducing miscarriage risk.
3. Avocados
Avocados are nutrient-dense and rich in healthy fats that help balance hormones and improve egg quality. They are also a good source of vitamin E, which has been shown to improve uterine health and enhance the thickness of the uterine lining, creating a more favorable environment for conception and pregnancy.
Nutritional Benefits:
- Rich in monounsaturated fats, supporting hormone balance and improving fertility.
- Contains vitamin E, which promotes uterine health and reduces oxidative stress.
- Provides folate, which reduces the risk of birth defects.
Why It’s Great for Fertility: Avocados provide healthy fats that regulate hormones and improve egg quality, while vitamin E enhances uterine health, making them beneficial for fertility.
4. Berries (Blueberries, Raspberries, Strawberries)
Berries like blueberries, raspberries, and strawberries are packed with antioxidants, which protect reproductive cells from oxidative damage and improve egg health. They are also high in vitamin C, which supports the immune system and helps reduce inflammation in the reproductive organs.
Nutritional Benefits:
- High in antioxidants, protecting eggs from oxidative stress.
- Rich in vitamin C, which boosts immune function and reduces inflammation.
- Contains fiber, which supports digestive health and hormone balance.
Why It’s Great for Fertility: Berries are rich in antioxidants that protect reproductive health, making them a powerful fertility-boosting food for older women.
5. Whole Grains (Quinoa, Brown Rice, Oats)
Whole grains are an important source of complex carbohydrates, which help regulate blood sugar levels and improve insulin sensitivity. Regulating blood sugar is essential for hormone balance and overall reproductive health. Whole grains are also rich in fiber, B vitamins, and iron, all of which play a role in supporting fertility and preventing pregnancy complications.
Nutritional Benefits:
- High in fiber, promoting healthy digestion and hormone balance.
- Rich in B vitamins, which support egg health and hormone regulation.
- Contains iron, which helps prevent anemia and supports blood flow to the reproductive organs.
Why It’s Great for Fertility: Whole grains help regulate hormones and blood sugar levels, both of which are critical for fertility and reducing the risk of miscarriage.
6. Nuts and Seeds (Almonds, Walnuts, Flaxseeds)
Nuts and seeds like almonds, walnuts, and flaxseeds are rich in omega-3 fatty acids, vitamin E, and magnesium. These nutrients help reduce inflammation, support healthy hormone production, and improve overall reproductive health. Flaxseeds, in particular, contain lignans, which can help balance estrogen levels.
Nutritional Benefits:
- High in omega-3s, reducing inflammation and promoting egg health.
- Rich in vitamin E, supporting uterine health and hormone balance.
- Contains magnesium, which reduces stress and supports reproductive health.
Why It’s Great for Fertility: Nuts and seeds provide essential fats and antioxidants that promote fertility, hormone balance, and healthy reproductive function.
7. Eggs
Eggs are a rich source of protein and choline, a nutrient that plays a key role in fetal brain development. They also contain vitamin D, which has been linked to improved fertility in older women. The healthy fats in eggs, especially the yolk, support hormone production and overall reproductive health.
Nutritional Benefits:
- High in protein, supporting tissue repair and muscle health.
- Rich in choline, essential for fetal brain development and reducing birth defects.
- Contains vitamin D, boosting fertility and supporting reproductive health.
Why It’s Great for Fertility: Eggs provide high-quality protein and essential nutrients that promote fertility and healthy fetal development, reducing the risk of miscarriage.
8. Sweet Potatoes
Sweet potatoes are rich in beta-carotene, a powerful antioxidant that supports reproductive health by improving the quality of the uterine lining and supporting progesterone production. Beta-carotene is also converted into vitamin A, which is essential for fetal development.
Nutritional Benefits:
- High in beta-carotene, promoting uterine health and supporting progesterone production.
- Rich in vitamin A, supporting healthy fetal development.
- Contains fiber, which helps regulate digestion and hormone levels.
Why It’s Great for Fertility: Sweet potatoes support hormone balance and improve uterine health, making them an excellent food for promoting fertility and reducing miscarriage risk.
9. Greek Yogurt
Greek yogurt is a good source of calcium, protein, and probiotics, all of which contribute to reproductive health. The calcium in Greek yogurt helps support ovulation, while the probiotics improve gut health, which is closely linked to hormone regulation.
Nutritional Benefits:
- High in protein, supporting tissue health and hormone production.
- Rich in calcium, which is important for healthy ovulation.
- Contains probiotics, which support gut health and hormone balance.
Why It’s Great for Fertility: Greek yogurt provides essential nutrients that promote ovulation and hormone regulation, making it a valuable food for fertility and pregnancy.
10. Citrus Fruits (Oranges, Grapefruits, Lemons)
Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, which helps support immune health and reduces inflammation. Vitamin C also enhances iron absorption, which is important for women trying to conceive and during pregnancy.
Nutritional Benefits:
- High in vitamin C, supporting the immune system and reducing inflammation.
- Enhances iron absorption, promoting healthy blood flow and reducing the risk of anemia.
- Contains folate, which supports fetal development and reduces miscarriage risk.
Why It’s Great for Fertility: Citrus fruits provide vitamin C and folate, which promote healthy reproductive function and reduce the risk of miscarriage.
11. Lentils and Beans
Lentils and beans are rich in plant-based protein, iron, and folate—three nutrients that are vital for fertility and reducing the risk of miscarriage. These legumes are also packed with fiber, which helps regulate hormone levels and improve insulin sensitivity.
Nutritional Benefits:
- High in protein, supporting reproductive tissue health.
- Rich in iron, preventing anemia and improving blood flow to the uterus.
- Contains folate, essential for fetal development and reducing miscarriage risk.
Why It’s Great for Fertility: Lentils and beans are nutrient-dense and help support fertility by providing essential vitamins and minerals for reproductive health.
12. Pomegranates
Pomegranates are known for their high antioxidant content, particularly polyphenols, which protect eggs from oxidative stress and improve blood flow to the uterus. Studies suggest that pomegranates may also support a healthy uterine lining, which is essential for implantation.
Nutritional Benefits:
- Rich in polyphenols and antioxidants, which protect eggs and improve reproductive health.
- Supports blood circulation to the reproductive organs.
- Contains vitamin C, which reduces inflammation and promotes healthy pregnancies.
Why It’s Great for Fertility: Pomegranates improve uterine health and protect reproductive cells, making them a valuable food for fertility and pregnancy.
13. Tomatoes
Tomatoes are rich in lycopene, a powerful antioxidant that has been shown to improve egg quality and fertility in women. Lycopene also reduces oxidative damage to the reproductive system, which can be particularly important for older women trying to conceive.
Nutritional Benefits:
- High in lycopene, which improves egg quality and fertility.
- Contains vitamin C and beta-carotene, supporting reproductive health.
- Low in calories but rich in nutrients, supporting overall well-being.
Why It’s Great for Fertility: Lycopene helps improve egg quality and reduce oxidative stress, making tomatoes a beneficial food for older women trying to conceive.
14. Dark Chocolate
Dark chocolate is rich in antioxidants, particularly flavonoids, which can help reduce oxidative stress and inflammation in the body. It also contains magnesium, which supports hormone production and helps reduce stress—an important factor in fertility.
Nutritional Benefits:
- High in flavonoids, which protect reproductive cells and reduce oxidative damage.
- Contains magnesium, promoting hormone regulation and reducing stress.
- Helps improve mood and reduce anxiety, supporting emotional well-being during conception.
Why It’s Great for Fertility: Dark chocolate provides powerful antioxidants and nutrients that promote fertility, making it a healthy treat for those trying to conceive.
15. Walnuts
Walnuts are a fantastic source of omega-3 fatty acids and vitamin E, both of which are crucial for supporting reproductive health. The healthy fats in walnuts help regulate hormones, while the antioxidants reduce inflammation and oxidative stress on reproductive cells.
Nutritional Benefits:
- High in omega-3s, reducing inflammation and improving egg quality.
- Rich in vitamin E, supporting uterine health and protecting eggs from damage.
- Contains magnesium, helping reduce stress and support reproductive health.
Why It’s Great for Fertility: Walnuts provide essential fats and antioxidants that promote healthy hormone function and support reproductive health, making them ideal for fertility.
16. Pumpkin Seeds
Pumpkin seeds are packed with zinc, which plays a key role in ovulation and fertility. Zinc helps regulate hormone levels and supports the development of healthy eggs. These seeds are also rich in magnesium, which helps reduce stress, a known factor that can affect fertility.
Nutritional Benefits:
- High in zinc, which supports ovulation and improves egg health.
- Rich in magnesium, helping to reduce stress and promote hormonal balance.
- Contains omega-3 fatty acids, which support reproductive health.
Why It’s Great for Fertility: Zinc and omega-3s make pumpkin seeds a nutrient-dense food that supports hormone regulation and ovulation, helping to improve fertility.
17. Asparagus
Asparagus is rich in folate, vitamin C, and vitamin K, all of which are essential for reproductive health. Folate supports healthy fetal development and reduces the risk of miscarriage, while vitamin K plays a role in blood clotting and bone health.
Nutritional Benefits:
- High in folate, reducing the risk of neural tube defects and miscarriage.
- Rich in vitamin K, supporting blood flow and uterine health.
- Contains vitamin C, which boosts immunity and reduces inflammation.
Why It’s Great for Fertility: Asparagus provides essential nutrients that support reproductive health and reduce the risk of miscarriage, making it a valuable food for women trying to conceive.
Conclusion: The Power of Nutrition for Fertility
For older women trying to conceive, incorporating these 17 fertility-boosting foods into your diet can make a significant difference in promoting reproductive health and reducing the risk of miscarriage. These foods are packed with essential nutrients, from omega-3 fatty acids and antioxidants to vitamin D and folate, all of which play vital roles in supporting fertility, hormone balance, and a healthy pregnancy.
By making nutrient-rich dietary choices, you can improve your overall well-being and give your body the best possible foundation for a healthy pregnancy.
