The obvious answer – all of those essential fatty acids! Loading up on these EFAs allows for increased blood flow to reproductive organs and may help to regulate your reproductive hormones as well. Omega-3 fatty acids can increase cervical mucus, promote ovulation and overall improve the quality of the uterus by increasing blood flow to the reproductive organs. Omega-3’s are also anti-inflammatory, therefore helping to reduce inflammation in the body which can be a mega fertility downer. It’s especially important to reduce inflammation in the pelvic area for healthy fertility.

Beyond the EFAs that fish and seafood provide, they are chockablock full of Vitamin D. For women looking to get pregnant, Vitamin D is of particular importance as several studies indicate that low levels of vitamin D may negatively impact fertility. It is not entirely clear how vitamin D is involved in fertility, but researchers suspect that one of the ways it may improve fertility is by making the uterine lining more receptive to pregnancy. Research also indicates that vitamin D plays a role in hormone production, including production of hormones that control reproduction. Another area that vitamin D seems to be extremely important is for women with PCOS or other metabolic imbalances. Researchers suspect that low vitamin D levels may contribute to insulin resistance and other hormonal imbalances that cause infertility in women with PCOS (polycystic ovarian syndrome). They found that women with the highest vitamin D deficiency had the most significant metabolic imbalances. Bottom line is that vitamin D is super important for optimal fertility, and wild caught fish is a fantastic food source.

Another mega important fertility nutrient is zinc. Found in high amounts in oysters, clams, and mussels, zinc is capable of improving sperm quality in men – it has been shown to improve sperm count and motility, therefore improving conception rate. Men who increased their seafood intake improved sperm production significantly.

In women, a zinc deficiency can disrupt your menstrual cycle, and negatively impact egg quality – neither of which is ideal for your fertility health. Because zinc is such a potent antioxidant, it plays a large role in egg quality. A zinc deficiency is also capable of impacting your baby once pregnant – insufficient zinc levels has been associated with birth defects, low birth weight, and impaired immune function.

And a bonus for continuing to eat fish once you’re pregnant, a large body of evidence suggests that maternal consumption of seafood during pregnancy protects their child against mercury-associated impairments in cognitive function, attention, and behavior.

And once you’re little babe is in the world and walking on their own two feet, make sure you introduce fish and seafood into their diet early on. The long-chain omega-3 fats EPA and DHA, selenium, zinc, and highly absorbable protein is vital to proper brain development in children.