Snack Smart: Dietitian-Designed Snacks for Fertility

The relationship between food and fertility was previously not very popular among people. But with time it has got its limelight because of the recent research and its hype.

Most probably you all have come across advertisements of supplements for fertility issues. These supplements work wonders because they are organic and contain functional foods that make you more futile.

In the past few years, we have significantly modified our dietary habits. We all rush towards cheesy snacks, biscuits, and chips. Because the trend of having fruit as a snack doesn’t seem chic? Or maybe it doesn’t make you look incredible on your Instagram story? 

Well! We have got you covered since this blog is about fancy healthy snacks that will boost your fertility. 

Remember this: These snacks are not only for females! 

Forbid the thinking that only the health of females is essential for reproduction. It is said that infertility targets 15% of couples globally, and poor quality of semen is the reason behind 40% of the cases (1). Therefore, men should also eat wholesome foods.  

Working together with Concevoir, we’ve compiled a list of nutrients and foods that are beneficial for fertility:


Zinc is vital for sperm production, motility, and hormone regulation. Adequate zinc levels support reproductive health, while deficiency may hinder conception (2).

Folic acid:

If any of you are planning to conceive, then folic acid should be on your priority list because it is essential to level up its availability during pregnancy.

Foods contain rich in Omega-3 fatty acidsOmega-3 fatty acids:

Then there comes the vital nutrient, Omega-3 fatty acids. Omega-3 fatty acids are capable of regulating hormones and timely ovulation. This superfood has anti-inflammatory properties that provide armor for fighting polycystic ovary syndrome (PCOS) and endometriosis(3).

In males, omega-3s are essential for maintaining the structural integrity and fluidity of sperm membranes, influencing sperm motility and overall quality(4). These are found in fatty fish (salmon, mackerel), eggs, fish oil, flaxseeds, chia seeds, hemp seeds, and walnuts.


You can find soy in the imported section if you are doing groceries in a Malaysian supermarket. It contains isoflavones, also known as phytoestrogens. These mimic estrogen in the body and potentially regulate hormonal imbalances linked to infertility. It is also responsible for maintaining an optimal menstrual cycle(5). 


Do you know that seed cycling is trending nowadays? You can also join the bandwagon and reap the benefits of flax, sesame, sunflower, and pumpkin seeds by adding them to your snacks. These seeds promote hormonal balance and weight loss.

It was recently found that Malaysian breakfast lacks vitamin D, calcium, zinc, and folic acid. All of these are paramount nutrients for fertility (6). They can revamp their dietary habits by focusing on these foods:


Avocados are a nutrient-dense fruit that provides healthy fats (Monounsaturated fats) that promote hormone production. Moreover, these have a surplus quantity of Vitamin C, E, K, and folate. These traits make it a superfood for a healthy pregnancy.


When we talk about food containing antioxidants, berries come on top of the list. This property protects sperm and eggs from oxidative stress and damage. So don’t forget to grab fresh raspberries, blueberries or strawberries from the market. Include these in your snacks.

Fatty fish and oysters:

Fatty fish and oysters are rich in omega-3 fatty acids and zinc, respectively, which support sperm quality and reproductive health. 

Whole grains and legumes:

Whole grains and legumes can help fertility by providing essential nutrients like folate, fiber, and antioxidants, which support reproductive health and hormone balance.

Snacks RecipesSnacks Recipes:

We have gingerly crafted delicious recipes of fertility-friendly snacks using the vital nutrients and foods mentioned above. Give a shot to these finger-licking good snacks!

  • Oats and seeds granola:

Oats and seeds granola is a ready-to-cook, time-saving snack full of fibre, healthy fats, and antioxidants. You can make it at home or grab it from any organic brand.


Take 1 cup of barley oats, 3/4th cup of mixed nuts, 5 tbsp of honey, 3 tbsp of butter, 1 tsp of cinnamon powder, and a pinch of salt. Mix these ingredients well on the stove until the butter melts down. Then add 1 tbsp of flax seeds, 1 tbsp of sesame seeds, 1 tbsp of sunflower, and 1 tbsp of pumpkin seeds. Keep stirring for 10 mins until the oats turn crunchy and golden. Please turn off the stove and bring them to room temperature by spreading them on the tray. Then store them in an airtight container and enjoy with yogurt!

  • Ikan Bakar:

It is a famous dish in Malaysia and Indonesia. It is the best source of vitamin D and omega-3 fatty acids. You can have it as a snack that will be 240 calories.


Brush salmon 1 filet (5oz) with olive oil, grated ginger, 2 tbsp fresh turmeric, lemon juice, oregano, salt, and pepper. Marinate for 15-30 minutes. Grill on medium-high heat for 4-5 minutes per side until opaque and flaky. Serve it with salad leaves, cucumber and tomato slices. Delve into its heavenly flavors! 

  • Avocado and Pandan Smoothie:

This smoothie is power-packed with healthy fats and folic acids, making it a perfect snack for fertility. It is best for people who want to have something refreshing and light as a meal. 


It has quick recipe. Blend 1 ripe avocado, 1 cup pandan, 1 cup cocunut milk, and 1 tbsp honey until smooth. You can adjust the amount of milk according to your preference. Top the smoothies with 1 tbsp of chia seeds. Healthy Avocado and Pandan Smoothie

  • Chia seed pudding:

Because of its fiber content, this pudding will keep you full for a long time. 

Combine 1/4 cup of chia seeds with 1 cup of milk. Add a touch of honey or maple syrup for sweetness, if desired. Stir well and refrigerate overnight or for at least 2 hours. Top it with fresh strawberries or blueberries. You can also put a few nuts in it for flavour enhancement and crunchiness.

  • Quinoa salad:

If you are looking for an energy-boosting snack, this salad is perfect. Quinoa is laden with magnesium, folate, zinc, and iron, while vegetables are the richest source of antioxidants. 


Take 1 cup of cooked quinoa. Add half a bowl of finely chopped lettuce, capsicum, and cherry tomatoes. Also, cut 5 or more olives as per your preference in the salad. Make it mouthwatering by adding 1 tbsp of olive oil and two drops of BBQ sauce. Also, add black pepper and salt according to your taste. Sprinkle sesame seeds over it, and voila, your salad is ready!

  • Oatmeal Telur:

While talking about nutritious snacks for fertility, how can we forget eggs?

It would be a sin not to include them in snacks because it is high in zinc, choline, and protein.

Boil ½ cup of rolled oats. Then scramble 2 eggs alongside until cooked. Add spices of your choice. Combine both, season, and serve hot with optional toppings like cheese or daun pasli. Dish it out in a palatable way and relish the taste.

If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch. For natural PCOS management supplement, head over to Concevoir NOW!

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