Foods That Improve Female Fertility

Women looking to conceive are advised by doctors to take 400 mcg of folic acid (Vitamin B-9) daily. Folic acid is important in improving the quality of the eggs you produce when you are trying to get pregnant. You should also continue to take it once you get pregnant as it also helps protect the baby's brain from any defects in this growth which can lead to conditions such as spina bifida.

The folic acid can be taken in a pre-natal vitamin, however absorption of vitamins from foods is always better.

So, even while taking a folic acid supplements, it's important to incorporate plenty of the following foods.

🔍 Click on items to be linked to them on Amazon.



You may love it or hate the taste of it, but either way it may be worth giving a tablespoon a try on your toast because just that spoon will give you 1/4 of your daily allowance.

sunflower seeds

In addition to folic acid, sunflower seeds are also rich in vitamin E and iron, which aid in preventing cell damage, as well as help to boost your energy levels.



A handful of peanuts works out to be a 1/5 of your daily allowance, and luckily for you, peanut butter works just as well. Just don't go crazy with the salted and roasted kind because that will leave you bloated!


Lentils, beans and peas

Load up on kindey beans, pinto beans, black beans, green beans, chick peas, split peas - they all have about 100 mcg  folic acid of per cup!


Leafy greens

Spinach, kale, romaine lettuce, collard greens, spring mix, and turnip greens are all rich in folic acid. Spinach has a whopping 263 mcg per cup (over half your daily allowance)! 


Asparagus is a great weapon against nasty free radicals. It’s also packed with vitamin C, and of course, it is bursting with folic acid. Just be sure to not over-cook it since that can destroy the folate.



Go for papaya, oranges, grapefruit, strawberries, and raspberries, which all have a good bit of folic acid in them.


2017 is the year of the avocado toast. Now you have an excuse to eat more of it! You'll find 80-90 mcg per half a medium avocado, along with plenty of fibre and vitamin K.

⬅️ Previous Blog Post


Next Blog Post ➡️