Top Foods for Increasing Fertility

Eating well is a good habit no matter your age, sex or agenda. When it comes to making babies, though, what you put in your body is especially important. The foods (and beverages) that both men and women consume play a role in the body's fertility, so it's wise to be wary of your diet if you are trying for a baby. Naturally, everyone's dietary needs vary, so speak to your physician about the best diet for you.

"Leafy vegetables are high in folic acid," says Ingrid A. Rodi, a reproductive endocrinologist and infertility specialist. "The folic acid … helps avoid [fetus] neural tube defects, like spina bifida. It's important to improve the chance that the fetus will be healthy."

Make sure to get a good amount of water through your system every day. "Water flushes toxins from the body and facilitates circulation to the reproductive organs," says Julie Chang, owner of Zen Fertility Center. Opt for purified or spring water and drink it out of a glass, ceramic or stainless steel container, instead of plastic.

MORE: Pregnancy Eating Dos and Don'ts

Complex carbohydrates include whole-grain breads and pastas, brown rice, quinoa and stone-ground cornmeal. "They keep blood sugar and insulin levels stable," explains Chang. "Wildly fluctuating sugar levels from eating refined carbs create an abundance of insulin, which interferes with the normal production and distribution of fertility hormones."

Eat three portions of lean protein every day. Options include tofu, chicken, lean beef and fish. You can also get protein from plant sources such as beans, peas and legumes. "New protein is needed constantly to form enzymes and hormones necessary for reproductive function," says Chang.

Your body has a difficult time maintaining iron levels once you're pregnant, so make a concerted effort to bolster your body's iron reserves while trying to conceive. Foods rich in iron include dried fruits, such as prunes and raisins; artichokes; lentils; red meat; and egg yolks.

"Fresh fruits and vegetables provide antioxidants to protect cells—notably the eggs and sperm—from the damaging effects of free radicals," Chang says. Free radicals are produced naturally in the body as it ages.

As a treat to yourself, eat a few squares of high-quality dark chocolate every day. Chang says it lowers blood pressure, curbs cravings for refined sugars and releases beta endorphins in the brain.

MORE: What to Eat at Restaurants When Pregnant

Fiber-rich foods bolster your immune system, curb obesity and lower cholesterol levels. Rodi suggests whole fruits and vegetables; black, white and kidney beans; pistachios; avocado; pears; and corn.

"A high quality multivitamin is essential to providing the basic nutrients for optimal function of the reproductive organs," says Chang.