Top 10 Foods to Eat to Boost Fertility Even Over 40

Fertility is directly related to age, especially in women. With limited ovarian reserve, most women believe that chances of a natural conception after 35 are very low. While that is true to an extent, dietary and lifestyle changes can intermittently support one’s chances of getting pregnant.

1. Include a Lot of Citrus

As you age, the exposure to oxidative stress and free radical damage increases at an exponential rate. Eating antioxidant-rich fruits, especially lemon, oranges, and grapefruit has been found to have beneficial impacts in improving virility in men and fertility in women. Studies suggest that some citrus fruits contain a chemical compound, polyamine putrescine, which supports egg and sperm health in men and women. We’d recommend starting with generic citrus fruits like oranges, lemons, etc. Grapefruit has a high Vitamin C content but can interfere with certain medications that you are on. So, discuss those options with your doctor before you start including them in your daily diet.

2. Sunflower Seeds

Seeds are one of those underrated superfoods that are enriching and packed with a variety of macro and micronutrients that your body needs after you turn 40. Consuming sunflower seeds have proven benefits in improving male fertility, especially pertaining to one’s sperm health and motility. Studies even suggest that sunflower seeds have a good proportion of folate and selenium in them, which support fertility in both men and women. Sunflower seeds are also rich in Vitamin E and omega-6 and omega-3 fatty acids. However, does that mean you should eat bag after bag of sunflower seeds? The answer is no. Always opt for half a handful of sunflower seeds that are unsalted and not flavored with artificial flavorings. You can also eat sunflower seeds with your salads, your breakfast oatmeal, as a snack on the go or even as a topping on certain desserts. In case you can’t get your hands on sunflower seeds, there are several brands that sell sunflower seed butter. Try to get the unsweetened and natural one to drizzle over your toast or your oatmeal in the morning.

3. Full-fat Dairy

If you are lactose intolerant, this one isn’t for you. Dairy is rich in a variety of healthy fats, vitamins, and minerals, all of which collectively support one’s fertility after 40. When it comes to food to increase male fertility, dairy is a good starting point since it has a variety of vitamins, including Vitamin A, E, D, K2, etc. Not just for men, dairy has equally rewarding benefits for female fertility, especially in individuals with ovulation disorders. Studies have found that women who consume full-fat dairy on a regular basis and reduced complaints of ovulation disorders compared to women on low-fat dairy products. The primary reason is because the low-fat daily products have bleached out most of their nutrients, imparting little to no good to the body.

4. Beans and Lentils

Beans have a very unnecessary bad reputation due to their bloating-inducing properties. However, you need to realize that it does a lot of good to your body as well. If you are looking for food for fertility over 40, science suggests including beans and lentils in the diet. Both beans and lentils have a good proportion of fiber and folate in them, which support the overall physical and reproductive health of the consumers. A lot similar to citrus fruits, a few types of lentils are enriched with a compound called polyamine spermidine, which supports the fertilization process in a female body. So, if you are experiencing a tough time getting pregnant after 40, including these into your diet can potentially help in multiple ways. Even studies suggest that women can reduce their chances or complications related to anovulation by 50% by including more plant-based protein in the diet. However, it is also true that eating an excess of beans and lentils can induce bloating and abdominal discomfort. So, eat a balanced meal instead of just eating beans and lentils in a single meal. Diversity and variance in your food are key.

5. Pomegranate

If we had to mention one of the best fertility-boosting foods on the list, it has to be pomegranate. The use and prevalence of pomegranate for fertility and conception date back decades. The high percentage of antioxidants in the pomegranate supports male fertility by improving sperm quality, sperm count, and overall sperm motility as well. A study conducted in 2014 found that supplementing the diet with pomegranate fruit extract improved sperm motility exponentially in the subjects by 62%. Not just in men, eating pomegranate is also helpful in boosting iron levels and hemoglobin in the blood, all of which can be compromised once someone turns 40. So, not just for your reproductive health, eating pomegranate also boosts one’s general health as well.

6. Egg Yolks

When talking about foods to increase fertility, egg yolks deserve an honorary mention in the list. Not only is it a rich source of Vitamin B12, but yolks are also enriched with a myriad of minerals, including iron, calcium, zinc, folate, etc. It also contains a variety of Vitamins in it, including Vitamin A, D, E, and K2, all of which support optimal physical health and improve fertility in both men and women. If you are over 40, the chances of birth defects in the baby are often high. Doctors hence suggest eggs, which are rich in choline, and reduce those risks exponentially. Also, eggs are accessible and affordable to all and are an enriching lean protein source, which is a benefit too. Free-range organic eggs also have high levels of omega-3 fatty acids, DHA, EPA, etc. in them, all of which support fertility effectively. Also, it is true that egg yolks have considerably high dietary cholesterol in them. However, given that it contains a range of additional nutrients, eating them does good to your body and not the other way around.

7. Pineapple

Before you get confused, pineapple might not be a favorable fruit to eat during the pregnancy term but it has amazing benefits in boosting fertility. Like most citrus fruits, even pineapples are rich in Vitamin C, which is high in antioxidants that reduce the risks of free radical damage in the body. Eating Vitamin C-enriched fruits is also beneficial for women struggling with the polycystic ovarian syndrome (PCOS), which is a key contributor to infertility. Since inflammation can often reduce the incidence of fertility in both men and women, consuming a diet rich in anti-inflammatory ingredients like pineapple can combat that issue. Bromelain, which is an active enzyme in pineapple, reduces inflammatory markers in the body.

8. Fatty fish

Fatty fish like salmon are also good fertility foods for getting pregnant. They are rich in omega-3s fatty acids, which improve fertility in both men and women. Besides omega-3 fatty acids, salmon has an abundance of selenium and Vitamin D in it, both of which boost male fertility, sperm quality, and sperm health exponentially. Vitamin D supplementation with salmon also improves the ovulation process in women above the age of 40. The best part of salmon is that eating a standard portion of the fish caters to 97% of the daily Vitamin D requirements.

9. Walnuts

Studies have time and time indicated the correlation between omega fatty acids and fertility in both men and women. If you are looking for plant-based sources of omega-3 and omega-6 fatty acids, walnuts are your best bet. There is not much scientific research that backs up the claims of walnuts as a fertility-boosting food. However, a few available studies indicate that eating walnuts improve sperm vitality, shape, and overall quality in men. Besides healthy fats, walnuts also have scarce amounts of vitamins and minerals which augment the overall physical health of a person nearing their 40s.

10. Oysters

This can be a hit or miss among many. But, if you enjoy eating oysters, we’d highly recommend keeping them as part of your diet after 40. It is one of the best fertility superfoods that is loaded with Vitamin B12, zinc, selenium, and iron - all of which support reproductive health. If you aren’t sure about eating them raw, you can always broil or bake them to get rid of the fishy stench and then gobble them down with some lemon juice on top. It has a very refreshing taste to it and it keeps your body supplemented with the right nutrients to support your chances of a natural conception. 

Conclusion

Right healthy diet plays a huge role in improving the fertility for both men and women. Especially when you are 40 and up, concentrating on your diet and lifestyle is crucial for a healthy, natural conception. Fertility is a very subjective journey and every person’s body and reproductive health are different. So, besides switching up your eating habits and your lifestyle choices, also integrate timely medical advice from your doctor for a comprehensive understanding of what’s right for you and your body.

Frequently Asked Questions

• What foods improve female fertility?

Foods like citrus fruits, fatty fish, eggs, and tree nuts are considered some of the best fertility-boosting foods for females.

• Which fruit is good to get pregnant fast?

Although there isn’t any scientifically proven fruit that “guarantees” a conception, certain fruits like oranges, grapefruits, etc. are considered optimal for boosting your fertility and getting pregnant.

• Is lemon water good for fertility?

There aren’t many (or if at all) scientific studies that support the direct impact of lemon water in boosting fertility. However, lemons are rich in Vitamin C and potassium, both of which are fertility-improving nutrients.