If you’re trying to conceive, nutrition is key to optimising your fertility. You’re probably already familiar with the importance of nutrients like folate, B vitamins, omega-3, zinc, magnesium, and selenium. But did you know that a Mediterranean-style diet, featuring plant protein, whole grains, full-fat dairy, iron, and monounsaturated fats, can be especially helpful pre-conception?
We get that life can be busy, and it’s challenging to find the right balance between health and convenience, so we’ve rounded up our top five “fertility-boosting breakfasts” for you to try. These recipes make it easy to incorporate fertility-enhancing ingredients into your diet, without sacrificing taste. Plus, they’re delicious and perfectly balanced to promote your reproductive health.
Elevate your breakfast game and supercharge your fertility with these delicious and nutritious ideas.
Whole milk porridge, with blueberries and chia seeds
Start your day right with a hearty bowl of porridge. Oats are a fantastic choice, not only for their warming and comforting qualities but also for their ability to keep you feeling full all morning long – forget those mid-morning biscuit cravings!
With a low glycaemic index, a bowl of porridge will slowly release energy throughout the morning, keeping blood sugar levels stable. But why stop there? For a real fertility boost, use whole milk – studies have shown it may be more protective than reduced-fat milk.
If you’re vegan or plant-based, try some alternative plant milk for a similarly nutritious and delicious option.
Add in some chia seeds for a truly nutrient-dense breakfast. These tiny forces of nature pack a big punch of antioxidants, omega-3s and fibre. Top it all off with some blueberries for extra antioxidants and a delicious burst of sweetness, plus some nuts or nut butter for a luxurious taste.
With these simple additions, you’ll be on your way to a delicious and healthy breakfast that will set you up for the day ahead.
Smoked salmon and scrambled eggs on a slice of wholegrain toast
If you’re looking to improve your fertility, it’s time to start getting more omega-3 fatty acids in your diet. One delicious way to do this is by adding oily fish, like smoked salmon, to your breakfast a few times a week.
Not only are omega-3s essential for foetal development, but they’ve also been linked to improving egg quality and prolonging your reproductive lifespan. So go ahead and indulge in a luxurious smoked salmon breakfast – it’s good for you!
However, if you’re not a fan of fish, don’t worry ─ eggs are also a great option for a fertility-boosting breakfast. Not only are they easy to fit into your diet, but they’re also packed with nutrients that your body needs. For example, eggs are rich in choline, a nutrient that’s often lacking in prenatal supplements, but critical for placental function and early brain development.
But that’s not all ─ eggs also contain B12, B6, vitamin D, selenium, zinc, iron, and all the amino acids necessary for growth and development. Basically, they’re superfoods that are often underrated.
So, start your day off right by incorporating these two powerhouse breakfast options into your routine. You and your future baby will thank you.
Green vegetable frittata
Eating green leafy veggies such as spinach, kale, and asparagus is key to boosting folate levels – an essential nutrient, especially during pregnancy. This, combined with prenatal folic acid supplements, significantly reduces the risk of folate deficiency.
But folate isn’t just for expecting mothers – it’s also important for egg quality, maturation, and implantation. So, why not pair your leafy greens with eggs for the ultimate fertility breakfast? These superstar veggies aren’t just a source of fibre; they’re rich in antioxidants too, making them a valuable addition to any healthy diet.
Top tip, use a muffin tray and make extras for the freezer.
Ingredients for one large frittata
1 teaspoon of olive oil
2 handfuls of whatever leafy green vegetables you fancy
1 large handful of spinach
½ cup of chopped onions
2-3 free-range eggs, go for the highest quality you can afford
Feta cheese or cheese of your choice
Salt and pepper to season
Preheat your oven to 180 C
Roughly chop the veggies
Sauté the veggies in a pan with 1 teaspoon olive oil over a low – medium heat until soft
Add the onions and cook for another few minutes.
Add the spinach then season with a little salt and pepper
Remove from the heat and arrange the vegetables into an oven-proof pan or use your frying pan if it’s oven safe
Beat the eggs and pour over the vegetables, mixing gently
Sprinkle the cheese on top and pop the pan in the oven for 20 minutes or until set and golden.
Serve warm or cold.
Whole grain granola with full-fat Greek yoghurt
If you’re looking for a healthy and delicious breakfast or snack option, granola is a great choice.
Whether homemade or store-bought, granola made from a mix of wholegrain oats, nuts, seeds, quinoa, barley, or wheat is a fantastic way to reap the benefits of whole grains. Not only is it filling and satisfying, but it’s also packed with fertility-supporting nutrients like healthy fats, zinc, and antioxidants.
But beware: not all granola is created equal. To protect your fertility, it’s important to choose no or low-sugar granola recipes and keep your glycaemic index low.
Don’t worry, though – we’ve got you covered with our favourite low-sugar homemade granola recipe below. It’s super easy to whip up on a lazy weekend and can be stored in an airtight container for a few days.
Now, what should you pair your delicious granola with? Full-fat Greek yoghurt, of course! Greek yoghurt is an excellent source of calcium, which can help improve bone health and is perfect for pairing with the granola. Plus, it contains probiotics that support a healthy bacterial balance in the gut.
4 cups rolled oats
1 ½ cup raw nuts and/or seeds
½ teaspoon salt
½ teaspoon ground cinnamon
½ cup melted coconut oil or olive oil
½ cup maple syrup or honey
1 teaspoon vanilla extract
⅔ cup dried fruit, chopped if large
Preheat your oven to 180 C and line a large, rimmed baking sheet with parchment paper.
In a large mixing bowl, combine the oats, nuts and/or seeds, salt and cinnamon. Stir to blend.
Pour in the oil, maple syrup and/or honey and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon to spread it in an even layer.
Bake until lightly golden, about 20-25 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools.
Let the granola cool completely for at least 45 minutes. Top with the dried fruit. Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola.
Store the granola in an airtight container at room temperature for 1 to 2 weeks.
Black beans and avocado on whole-grain toast
If you’re looking for a vegan fertility breakfast hero, look no further. This breakfast is packed with nutrients which will be of benefit for overall health as well as promoting fertility.
Black beans are one of the best sources of vegetarian protein, which is great because some studies have suggested that the consumption of plant protein rather than animal protein is associated with improved fertility.
Beans are also a source of fibre and contain folate meaning this breakfast can tick both boxes of these two essential fertility diet components!
Avocados are rich in monounsaturated healthy fats, and recent studies have shown that an intake of these healthy fats, as opposed to saturated fats, can help to improve a woman’s fertility.
Fertility and breakfasts; a few quick wins
Here are some tips to enhance reproductive health and add variety to your daily routine:
Eat the rainbow
Switch up the fruit and vegetables you buy each week. This will help you consume as many fertility-optimizing nutrients as possible and make eating breakfast more interesting.
Incorporate small additions
Small additions to your meals, like nuts and seeds, a side of extra veg or an extra piece of fruit, can make a big difference. For instance, try sprinkling seeds on your scrambled eggs and avocado.
If you opt for plant-based drinks as a dairy alternative, be sure to choose fortified versions. Additionally, selecting wholegrain or seeded bread options boost both fibre and antioxidant intake.
Don’t forget breakfast cereal
If you’re in a rush, don’t forget about the humble breakfast cereal. Some cereals can provide up to 15% of your daily recommended intake of folic acid, and if you choose wholegrain, it’s a win-win!
Time your tea and coffee right
If you enjoy a tea or coffee in the morning, try not to drink these at the same time as you eat breakfast. The polyphenols in these drinks, while good for you, can inhibit the absorption of iron.
These small changes can play a crucial role in enhancing reproductive health. Plus, they add variety to your routine and make for a more enjoyable experience.