VivaFert Nutrition Series – Expert Recommendations from Our Nutrition Specialist
Author: Dajana Švraka Milutinović, Master of Pharmacy and Master in Nutrition and Supplementation for Infertility, VivaFert Team
A balanced diet plays a crucial role in preparing the body for pregnancy. Although genetics and age are important factors, growing scientific evidence shows that proper nutrition can significantly improve hormonal balance, egg and sperm quality, and overall fertility potential.
In collaboration with the VivaFert team, our specialist Dajana Švraka Milutinović, Master of Pharmacy and Master in Nutrition and Supplementation for Infertility, has prepared an overview of foods that have been scientifically proven to support reproductive health.
1. Fish (trout, mackerel, salmon, tuna, sardines)
Fish is a natural source of omega-3 fatty acids, which provide numerous benefits for reproductive health. They help improve sperm quality, regulate the menstrual cycle, and reduce inflammation in the reproductive tract. It is recommended to consume fish in moderation and to choose species with low mercury content.
2. Avocado
Avocado is rich in folic acid (vitamin B9), which plays a key role in reproductive function. It also contains monounsaturated fats that support hormonal balance, as well as vitamins C and E that act as antioxidants, protecting eggs and sperm from oxidative damage. Additionally, avocado helps stabilize blood sugar levels, which is especially beneficial for women with PCOS (polycystic ovary syndrome).
3. Nuts
Nuts are a great source of omega-3 fatty acids, vitamin E, selenium, and zinc – nutrients essential for the quality of both eggs and sperm. They also support proper hormonal function and protect reproductive cells from oxidative stress.
4. Berries (strawberries, blueberries, raspberries, cranberries)
Berries are packed with antioxidants and flavonoids that neutralize free radicals and reduce inflammation. They are also rich in folic acid, important for ovarian and sperm health. Regular consumption may help regulate the menstrual cycle and enhance reproductive function.
5. Spinach
Spinach is rich in folic acid and iron, nutrients essential for ovulation and the development of healthy eggs. Folic acid is particularly important in the preconception period and during the first weeks of pregnancy, supporting proper embryonic development.
6. Dairy products
Milk, yogurt, and cheese provide calcium, vitamin D, and protein, all vital for hormonal balance and ovarian function. Vitamin D regulates reproductive hormones, while probiotics in yogurt support a healthy microbiome – an important factor for hormonal stability and fertility.
7. Seeds (flax, sunflower, pumpkin)
Seeds are a powerful source of essential fatty acids, vitamins, and minerals. Flaxseeds, rich in alpha-linolenic acid (ALA), support ovulation and egg health, while zinc and selenium from pumpkin and sunflower seeds help improve sperm quality.
8. Eggs
Eggs are an excellent source of protein, vitamins D, E, and B complex, as well as minerals such as zinc and selenium. These nutrients are crucial for hormone production and egg health. As Dajana Švraka Milutinović notes, “eggs are one of the best natural sources of protein and a perfect daily choice when it comes to supporting fertility.”
Conclusion
A nutrient-rich diet that supports reproductive health can make a real difference for couples trying to conceive. These eight fertility-boosting foods represent an excellent foundation for a balanced, natural, and health-oriented approach to improving fertility.