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Fatty fish, such as salmon, sardines, and mackerel, are rich in omega-3 fatty acids, which have been shown to improve sperm quality and motility in men.
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Full-fat dairy products, such as whole milk cheese, and yogurt, are good sources of saturated fat, which is important for hormone production in both men and women.
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Fruits and vegetables are packed with antioxidants and other nutrients that are essential for fertility. Some particularly good choices include leafy green vegetables, citrus fruits, berries, and avocados.
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Whole grains, such as brown rice, quinoa, and oats, are a good source of complex carbohydrates and fiber. Complex carbohydrates provide sustained energy, while fiber helps to regulate blood sugar levels.
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Nuts and seeds are a good source of protein, healthy fats, and vitamins and minerals that are important for fertility. Some particularly good choices include almonds, walnuts, sunflower seeds, and chia seeds.
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Beans and lentils are a good source of plant-based protein, fiber, and other nutrients that are important for fertility.
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