Via Whole Foods

Nuts and seeds can help play an important role in fertility health for men and women. Both are packed with minerals, protein, and key fatty acids to improve you and your partner’s nutrition. Check out what makes these ready-to-eat foods a must to add to your diet!

Nuts and seeds provide an incredible source of protein and energy. Proteins are responsible for building and repairing your body’s tissues, which are essential when preparing your body for baby. Peanuts, walnuts, sunflower and flax seeds are all extremely high in protein and luckily, nuts and seeds are easy to pack for on-the-go snacks!



Zinc plays a hand in the development of ova, sperm and hormonal balance. Having the proper amount of zinc is significant to fertility in both men and women. Zinc shortages in men have been linked to lower testosterone levels and sperm count, so men should consider taking a zinc supplement and/or consume foods rich in zinc, like pumpkin and sesame seeds.


Vitamin C

Vitamin C is an ascorbic acid that may also be credited for a boost in fertility. It is known for its ability to improve “hormonal balance, sperm health, and immunity.” Vitamin C may help the regulation of a woman’s menstrual cycle and ovarian function. Studies have also found that Vitamin C is necessary for sperm health and its ability to swim. Indulge in pecans, hazel, and hickory nuts for natural sources of Vitamin C.


Omega 3 – Fatty Acids

Omega 3s are known to help “regulate hormones, increase cervical mucus production, promote ovulation and improve the quality of the uterus by increasing the blood flow to the reproductive organs.”  Omega 3s may also be important for proper sperm production. During pregnancy, Omega-3 EFA supports nervous system and brain development for the baby. Walnuts, flax, and chia seeds contain large amounts of Omega 3 and are easy to add to your daily meals.