Superfoods I eat when I’m trying to get pregnant

Superfoods for Preconception: A Naturopath’s Guide to Fertility Nutrition

When it comes to preparing your body for pregnancy, what you eat truly matters. Nutrition is one of the most powerful tools we have to enhance fertility, balance hormones, and support a healthy pregnancy. As a naturopath, I often guide patients toward incorporating superfoods—nutrient-dense, whole foods that offer exceptional benefits for reproductive health.

Whether you're just starting to think about having a baby or are already trying to conceive, here are some of my top-recommended superfoods to support your journey.

1. Leafy Greens (Spinach, Kale, Swiss Chard)

Rich in folate, iron, magnesium, and fiber, leafy greens support hormone detoxification, egg quality, and a healthy uterine lining. Folate is especially critical in the early stages of fetal development—even before you know you’re pregnant.

👉 Tip: Add greens to smoothies, omelets, or sauté with garlic and olive oil.

2. Avocados

Avocados are a fertility powerhouse, packed with healthy monounsaturated fats, vitamin E, potassium, and folate. These fats help support hormone production and reduce inflammation.

👉 Tip: Enjoy on toast, in salads, or blended into a creamy fertility smoothie. Check out the recipe book below to grab out favourite fertility green smoothie

3. Berries (Blueberries, Raspberries, Goji Berries)

Berries are loaded with antioxidants that help protect egg and sperm cells from oxidative damage, which can affect fertility. Goji berries, in particular, are used in traditional Chinese medicine to support reproductive vitality.

👉 Tip: Add a handful of mixed berries to oatmeal or yogurt, or snack on dried goji berries.

4. Wild-Caught Fatty Fish (Salmon, Sardines, Mackerel)

High in omega-3 fatty acids, these fish help regulate hormones, improve cervical mucus quality, and reduce inflammation. Omega-3s are also vital for baby’s brain and eye development once you conceive.

👉 Tip: Aim for 2–3 servings per week and choose low-mercury options.

5. Pasture-Raised Eggs

Eggs contain choline, vitamin D, B12, and high-quality protein—all essential for egg development and hormonal balance. The yolk is especially rich in fertility-boosting nutrients.

👉 Tip: Eat them soft-boiled or poached to preserve nutrients.

6. Nuts & Seeds (Pumpkin, Flax, Chia, Walnuts)

These small but mighty foods are rich in zinc, selenium, magnesium, and essential fatty acids. Pumpkin seeds are especially high in zinc for sperm and egg health, while flax and chia support estrogen balance and cervical fluid.

👉 Tip: Sprinkle seeds on salads, blend into smoothies, or enjoy a nut butter snack.

7. Sweet Potatoes

A rich source of beta-carotene, vitamin C, and complex carbohydrates, sweet potatoes help regulate blood sugar and support progesterone production—both critical for a healthy menstrual cycle and implantation.

👉 Tip: Roast them with olive oil or mash them with cinnamon for a comforting side dish.

8. Maca Root

Used traditionally in Peruvian medicine, maca is known for its ability to support endocrine function, boost libido, and improve egg and sperm quality. It’s an adaptogen, helping the body respond better to stress—an often overlooked factor in fertility.

👉 Tip: Add maca powder to smoothies or mix with warm plant-based milk and cinnamon.

9. Coconut (Oil, Water, Meat)

Coconut products offer healthy saturated fats that support hormone production. Coconut water also contains electrolytes to keep you hydrated, which is important for cervical fluid production.

👉 Tip: Use coconut oil for cooking, or sip on coconut water post-workout.

10. Raw Cacao

Not to be confused with processed chocolate, raw cacao is rich in magnesium, iron, and antioxidants that support energy, mood, and blood flow to reproductive organs.

👉 Tip: Add a teaspoon of raw cacao to smoothies or mix into homemade energy balls.

Bonus: Superfoods for Male Fertility 💪

Don’t forget your partner! Male fertility also benefits from superfoods like:

• Brazil nuts (selenium)

• Oysters (zinc)

• Walnuts (omega-3s)

• Pomegranate juice (antioxidants)

• Pumpkin seeds (zinc and magnesium)

Superfoods are a delicious and natural way to nourish your body for conception. But remember: it’s not just about individual foods—it’s about creating a whole-food, balanced lifestyle that supports your hormones, energy, and emotional well-being.

If you’re looking for a personalized preconception nutrition plan and a more intensive dive into herbal medicine for fertility, I’d love to work with you. Let’s create a fertility-friendly diet that supports your unique needs and goals.