What you eat has a direct impact on your reproductive health, from hormone balance to egg quality and cycle regularity. For women over 40, choosing nutrient-dense, fertility-supporting foods can make a powerful difference. Here are six of my top foods that help nourish your body and create the best environment for conception and a healthy baby.
1. Pasture-Raised Eggs: Rich in nutrients that give your body the best chance to conceive a healthy baby, including “good” cholesterol, choline, DHA, B-vitamins, and vitamins A, D, E, and K. When trying to conceive, eggs are one of the most fertility-friendly foods we can eat.
2. Wild-Caught Salmon: An excellent source of protein, omega-3s (especially DHA), iodine, and choline, which are all critical for fertility. Wild-caught salmon is more nutrient-dense and contains fewer contaminants than farmed.
3. Grass-Fed Beef: Rich in highly absorbable forms of iron, choline, zinc, and B12, grass-fed beef is a fertility powerhouse. Make sure to skip factory-farmed, grain-fed beef that is pumped full of antibiotics and hormones.
4. Avocados: Rich in vitamins and monounsaturated fats, avocados contain many nutrients that are important to create a healthy baby. Phytonutrients can help prevent cell damage and improve the quality of the uterine lining and monounsaturated fats can help stabilize blood sugar levels, decrease inflammation, promote regular ovulation, and help your body absorb vitamins.
5. Dark Green Leafy Veggies (Spinach, Kale, Swiss Chard, Collards): Greens are packed with folate, iron, and a wealth of antioxidants like vitamins A, C, and K. These antioxidants help protect both egg and sperm cells from damaging free radicals, supporting their overall health.
6. Cruciferous Veggies (Broccoli, Cauliflower, Brussels Sprouts, Cabbage): These veggies help your body eliminate harmful environmental toxins accumulated over time that can impact fertility. They are rich in fiber, vitamins C & K, folate, and sulforaphane, which boost the body’s natural detox pathways and provide antioxidant support for egg and sperm quality.
Want to learn how to build a fertility-friendly diet that truly supports hormone balance, egg quality, and a healthy pregnancy after 40?
You’ll find everything inside my cookbook Fueling Fertility — over 80 nutrient-rich recipes and evidence-based nutrition strategies to help you feel confident and supported on your TTC journey.
*As always, the information provided on this website is not intended as medical advice. Always consult your qualified healthcare professional before changing your supplements or diet.