If you’re trying to get pregnant, is your diet packed with foods that increase fertility? Unlike other factors that you can’t control—such as age and genetics—eating certain foods can help improve your ovulatory function.

While there is no specific food or fertility diet that will magically boost your chances of conception, a nutritious and well-balanced diet can certainly help support overall health, including reproductive health.

With that in mind, here are 5 healthy whole foods that may be beneficial to those wishing to optimize their diet for fertility.

1. Citrus Fruits 
Citrus fruits like oranges and grapefruits some of the best sources for Vitamin C. Grapefruits and oranges contain the polyamine putrescine, which research has associated with improving egg cell health.

How to Eat It: Enjoy orange slices on their own or try incorporating citrus juice into your smoothies. Sliced grapefruit also makes a great addition to fresh salads.

2. Eggs
Egg yolks supply Iron, Calcium, Zinc, Vitamin A, B6 & B12, and Folate. Egg yolks from pasture-raised chickens are also extremely rich in fertility-boosting omega-3 fatty acids and Vitamins D, E, and K2. Eggs also contain Choline, which may reduce the risk of some birth defects and preeclampsia.

How to Eat It: Eggs are extremely versatile. Whether enjoying hard-boiled, scrambled, poached, or fried, embrace the whole egg—yolk included.

3. Liver
Liver, particularly cow’s liver, is one of the most nutrient-dense foods on the planet. It’s loaded with fat-soluble vitamins, including Vitamin A which is difficult to obtain elsewhere in the diet. Additionally, it is a great source of highly absorbable Iron, which helps prevent miscarriage and maternal anemia, and Vitamin B12, which is required for the proper formation of red blood cells and DNA. Liver is also a rich source of Folate, Choline, and omega-3 fatty acids.

How to Eat It: You can certainly go the traditional route with a simple liver and onions recipe, but if you’re new to liver, consider adding it to other meat-based favorites like meatloaf, shepherd’s pie, or even meatballs.

4. Beans and Lentils
Beans and lentils are an excellent source of Fiber and Folate, both of which are crucial to maintaining a healthy hormonal balance. They are also high in protein, which can help promote healthier ovulation.
 
How to Eat It: Consider replacing one or two meat meals with lentil or bean-based meals. You can also try adding them into your salad instead of cheese or meat. If you choose a canned variety, check that the cans are free of BPA, a chemical that can negatively impact estrogen levels in women.

5. Full-Fat Dairy
Dairy is a great choice for fertility and pregnancy for those who can tolerate it. Dairy is rich in saturated fat, which is especially beneficial for fertility. It’s also a good source of the fat-soluble vitamins, including Vitamins A, E, D, K, and K2. Additionally, a Harvard study found that women who ate full-fat dairy products were less likely to experience ovulation problems compared to women who ate primarily low-fat dairy products.
 
How to Eat It: If you already consume dairy, the easiest way to get full-fat dairy into your diet is to switch to whole-fat products such as swapping skim milk with whole milk and low-fat yogurt with full-fat yogurt. An occasional serving of full-fat ice cream can also make a nice treat, but limit yourself to one to two servings per week to avoid packing on excess calories.