Boost Fertility: Essential Nutrients for Women
Nutrients For Female Fertility with Sources*
| Nutrient | Why It Is Required | Top Sources |
| Folic Acid (B9) | Prevents neural tube defects and enhances egg quality. | – Spinach – Lentils – Chickpeas – Black beans – Broccoli – Mung beans – Asparagus – Edamame – Bananas – Fortified rice – Oranges – Peas – Okra – Papaya – Sunflower seeds – Avocados – Flaxseeds – Kale – Fortified breads – Brussels sprouts |
| Vitamin D | Regulates hormone balance and supports egg health. | – Cod liver oil – Fortified milk – Oily fish – Mushrooms – Egg yolks – Fortified cereals – Tofu – Cheese – Butter – Soy milk – Sardines – Salmon – Mackerel – Herring – Almond milk – Fortified orange juice |
| Vitamin E | Protects egg and sperm cells from oxidative stress. | – Sunflower seeds – Almonds – Hazelnuts – Spinach – Avocado – Olive oil – Pumpkin – Kale – Pine nuts – Sweet potatoes – Wheat germ – Peanuts – Blackberries – Mangoes – Dried apricots – Red bell peppers – Swiss chard – Broccoli |
| Vitamin C | Enhances hormone levels and reduces oxidative stress. | – Guava – Kiwi – Oranges – Strawberries – Amla – Bell peppers – Papaya – Parsley – Pineapple – Tomatoes – Brussels sprouts – Kale – Lychee – Blackcurrants – Lemons – Limes – Grapefruit – Cantaloupe |
| Vitamin B12 | Supports ovulation and implantation. | – Clams – Eggs – Milk – Cheese – Fish – Chicken – Beef liver – Fortified soy products – Seafood – Yogurt – Sardines – Shellfish – Fortified nutritional yeast – Fortified plant milks |
| Iron | Prevents anemia and ovulatory dysfunction. | – Spinach – Lentils – Quinoa – Chickpeas – Tofu – Beef – Oysters – Dark chocolate – Pumpkin seeds – Fortified cereals – Red meat – Beans – Green peas – Cashews – Pistachios – Sesame seeds – Sunflower seeds – Raisins – Dates |
| Zinc | Balances hormones and supports ovulation. | – Oysters – Pumpkin seeds – Beef – Whole grains – Chicken – Lentils – Cashews – Almonds – Sunflower seeds – Sesame seeds – Pecans – Chickpeas – Fortified cereals – Dairy products – Fish – Pork |
| Magnesium | Reduces inflammation and regulates hormones. | – Almonds – Bananas – Spinach – Black beans – Avocado – Dark chocolate – Quinoa – Cashews – Pumpkin seeds – Sweet potatoes – Lentils – Whole grains – Yogurt – Peanuts – Chia seeds – Kale – Edamame – Flaxseeds |
| Selenium | Protects eggs from oxidative damage and promotes uterine health. | – Brazil nuts – Eggs – Sunflower seeds – Chicken – Fish – Turkey – Mushrooms – Whole grains – Spinach – Oatmeal – Brown rice – Garlic – Asparagus – Lamb – Crab – Prawns – Sardines |
| Calcium | Regulates hormones and supports bone health during pregnancy. | – Milk – Yogurt – Cheese – Kale – Almonds – Tofu – Sardines – Fortified plant milks – Sesame seeds – Bok choy – Oranges – Chia seeds – Fortified juices – Figs – Turnip greens |
| Omega-3 Fatty Acids | Improves egg quality and reduces inflammation. | – Salmon – Flaxseeds – Chia seeds – Walnuts – Sardines – Herring – Soybeans – Canola oil – Mackerel – Hemp seeds – Algae oil – Anchovies – Tuna – Trout – Brussels sprouts – Seaweed |
| Coenzyme Q10 | Boosts egg quality and energy production. | – Organ meats – Oily fish – Spinach – Peanuts – Sesame seeds – Soybeans – Broccoli – Pistachios – Chicken – Eggs – Mushrooms – Whole grains – Olive oil – Avocado |
| Choline | Essential for embryo development. | – Eggs – Chicken – Beef liver – Soybeans – Fish – Peanuts – Cauliflower – Broccoli – Almonds – Turkey – Lentils – Sunflower seeds |
| Iodine | Supports thyroid function and hormone production. | – Seaweed – Iodized salt – Fish – Shrimp – Milk – Eggs – Prunes – Yogurt – Cranberries – Cod – Shellfish – Kelp |
| Fiber | Regulates blood sugar and hormone balance. | – Lentils – Beans – Oats – Flaxseeds – Apples – Bananas – Oranges – Broccoli – Spinach – Chickpeas – Barley – Sweet potatoes |
| Probiotics | Improves gut health and reduces inflammation. | – Yogurt – Kefir – Miso – Sauerkraut – Kimchi – Pickles – Kombucha – Tempeh – Cottage cheese – Sourdough bread – Lassi – Idli – Vegan yogurt |
| Antioxidants | Reduces oxidative stress and improves egg and sperm health. | – Berries – Green tea – Dark chocolate – Spinach – Artichokes – Pomegranate – Kale – Red beans – Nuts – Turmeric – Tomatoes |