Starting a family is a dream for many people across the world. Indeed, if you’re a woman reading this (and you most probably are), you’ve probably been asked multiple times by friends and family when you’re planning on getting pregnant or how many kids you’re planning on having. Indeed, you might have even been offered unsolicited advice on the kinds of foods you should eat to better your chances of getting pregnant!

When it comes to having a healthy pregnancy and baby, what you eat is super important. You need to get your body primed and ready for carrying a little bun in your oven. Thankfully, all that entails is eating the right foods to get pregnant that we have conveniently listed below!

1. Dairy

According to studies, full-fat dairy products like milk, yogurt, and cheese are shown to increase ovulatory fertility. When combined with other fertility-promoting foods like plant protein, iron-rich foods, and monosaturated fats, there was a 66% decrease in infertility and a 27% decrease when the diet wasn’t followed.

Just keep in mind that full-fat dairy, quite obviously, is full of fat. You need to keep the fat intake under control so you don’t end up gaining weight, which in turn can lead to infertility. Too much of a good thing can also be bad.

2. Lean Meats

Lean meats like beef, pork, chicken, and turkey are iron-rich foods that boost your fertility. According to researchers, women who have a lot of iron intake are significantly more likely to conceive than iron-deficient women.

However, just remember that again, too much of a good thing can also be bad. Eating too much protein can also be detrimental to your fertility, so try and stick to three moderate servings of meat every day. Additionally, go for the cuts that are less fatty like the tenderloin.

If you’re vegetarian, you can consider swapping out the animal protein with plant proteins like quinoa, lentils, and chickpeas. They’re just as full of protein without the guilt and are much healthier too!

Or, if you’re really desperate, you can take iron supplements. Please discuss things with your doctor beforehand, though.

3. Fatty Fish

Fatty fish like salmon, herring, and sardines are full of omega-3 fatty acids that are not only amazing for your reproductive health, but also for all areas of the body! These acids lower the triglyceride and cholesterol levels in your blood, allowing for increased blood flow to your reproductive system. They’re also great at regulating hormones in your body, particularly for those suffering from polycystic ovary syndrome.

While fatty fish are the best sources of omega-3 fatty acids around, there are other sources to pick from. There’s flaxseed, almonds, walnuts, pumpkin seeds, and even eggs! You can also take supplements, but these aren’t as potent as naturally-sourced omega-3 fatty acids.

4. Complex Carbohydrates

You might think all carbohydrates are built the same, but you actually can’t be further from the truth. Complex carbohydrates like fruits, vegetables, and whole grains are foods that take a while to be digested in the body. It takes them longer to absorb into your bloodstream, which is why people who eat complex carbohydrates feel energized throughout the day. It also regulates your blood sugar levels because it takes a while to get digested and excreted.

Refined carbohydrates like cookies, chips, and white bread, on the other hand, get digested super easily. They lead to spikes of sugar in the blood, leading to increased insulin levels. Having too much insulin can mess up your reproductive cycle and can also affect your hormones, leading to excessive weight gain. Not a good thing to deal with when you’re trying to get pregnant.

5. Oysters

Did you know oysters are known as nature’s Viagra? They have been used as aphrodisiacs for centuries and have long been associated with increased sex drive and endurance.

It’s probably because of its high zinc content—it’s higher than any other food and will give you 3 times the daily recommended intake of zinc with 3 ounces! Zinc is associated with a higher male sex drive. It also helps regularize menstrual cycles and produce high-quality eggs for conception. Other sources of zinc include red meat, white meat, dairy products, and more, though nothing beats a fresh, raw oyster.

6. Yams

According to urban legends, many populations around the world that eat a lot of yams have a higher rate of producing twins. While that theory has yet to be backed by science, it certainly lends evidence to the claim that yams are rich in substances that stimulate ovulation. Additionally, yams are very nutrient-dense and have numerous health benefits including improving cognitive function, preventing cancer, reducing inflammation, and controlling blood sugar levels.

7. Berries

Lastly, berries like strawberries, blueberries, raspberries, and blackberries are berry good for your reproductive health (pun intended!). These little things are not only relatively low on calories (meaning you can munch on them the whole day without any worry about that belly), but they’re also rich in antioxidants that help prevent cell damage and excrete waste from the body.

So, if you want everything in tip-top shape in your body, load up on these beautiful berries! Eat them as they are, add them to smoothies, top your oatmeal or cereals with them, and so much more.