By-Dr Bani Kumar Mitra, Founder & Chief Consultant, Abha Surgy Centre

With fertility-related issues becoming a growing concern among urban couples, medical practitioners and nutritionists are placing renewed emphasis on the role of diet in reproductive health. Amidst a surge in awareness about holistic wellness, superfoods—natural foods dense in essential nutrients are being increasingly recognised for their ability to enhance reproductive potential in both men and women.

For women, fertility begins with healthy ovulation and hormone balance. Superfoods such as leafy greens, avocados and berries are rich in folic acid, a vital B-vitamin that supports cell division and ovum development. Nuts and seeds, particularly flaxseeds and walnuts, offer omega-3 fatty acids that help regulate hormones and improve uterine blood flow. Antioxidant-rich foods like blueberries and pomegranates help fight oxidative stress, a known factor in declining egg quality with age.

Male fertility is equally influenced by diet. Zinc, found in pumpkin seeds and lentils, is essential for sperm production and testosterone levels. Selenium, abundant in nuts, boosts sperm motility. Vitamin C and E found in citrus fruits and almonds protect sperm from DNA damage. Tomatoes, high in lycopene, have been linked to improved sperm morphology and count.

Couples looking to conceive should focus on a whole-food, antioxidant-rich diet, avoiding excessive caffeine, trans fats and processed sugars, all of which are linked to hormonal imbalance and lowered fertility.

While superfoods alone may not offer a complete solution, their impact becomes significantly more effective when integrated with broader lifestyle changes such as regular physical activity, stress management, and timely medical consultation. At a time when assisted reproductive technologies are witnessing a steady rise, returning to nature’s own resources may well serve as a foundational and nourishing first step in a couple’s path to parenthood.