Nutrition for Conception - for Black Women who are Trying to Conceive
Lorna Phillip 
Fertility boosting foods that we rarely hear about and other and other ways to improve your chances of conceiving naturally.
10 Nutrition Tips to Support Fertility Naturally
A guide to fertility-supportive nutrition, including African and Caribbean foods like yam, cho cho and callaloo.
Nutrition plays a powerful role in fertility, hormonal balance, and menstrual health. While diet alone cannot solve infertility, research consistently shows that nutrient-dense foods can support reproductive function, improve cycle regularity and reduce inflammation.
For the African and Caribbean diaspora, many of our traditional foods already contain the nutrients that support fertility, from callaloo to yam to mackerel.
Here are 10 culturally aligned, nutrient-rich foods and habits that can support your fertility journey.
1. Dark Leafy Greens (Callaloo, Spinach, Kale)
Leafy greens are rich in folate and essential for egg quality and early pregnancy. The NHS identifies folate as one of the most vital nutrients in conception and early embryo development.
Callaloo, kale, spinach and other greens also support iron levels and reduce oxidative stress.
2. Healthy Fats (Avocado, Groundnuts, Coconut)
Healthy fats support hormone production and reduce inflammation. Avocado, peanuts, coconut and olive oil provide the fatty acids your reproductive system relies on.
3. Oily Fish (Mackerel, Sardines, Salmon)
Omega-3s support ovulation, hormone balance and mood regulation. A study published in The Journal of Clinical Endocrinology & Metabolism found that omega-3 intake is linked with improved reproductive outcomes.
Many African and Caribbean households already include mackerel or sardines, making this an accessible tip.
4. Colourful Fruits (Papaya, Mango, Citrus)
Bright fruits contain antioxidants that protect egg cells from oxidative damage. Vitamin C, found in citrus and papaya, supports healthy progesterone levels.
5. Root Vegetables (Yam, Sweet Potato, Cho Cho)
Yam and sweet potatoes provide slow-release carbohydrates and micronutrients that support hormone production. Cho cho (chayote), often used in Caribbean dishes, adds hydration, fibre and vitamin C.
6. Beans & Pulses (Black-eyed Peas, Lentils)
Plant proteins help stabilise blood sugar, supporting ovulation. The Harvard School of Public Health reports that high-fibre plant foods are linked with improved fertility markers.
7. Whole Grains (Sorghum, Millet)
Whole grains regulate insulin levels and support hormonal health. Sorghum and millet, common in African cuisine, are nutrient-dense and versatile.
8. Hydration (Water, Caffeine-free Herbal Teas)
Adequate hydration supports the quality of cervical mucus and hormone transport. Herbal teas such as mint, ginger, and nettle offer soothing anti-inflammatory and nutritional benefits.
9. Reduce Caffeine & Alcohol
High caffeine intake may be linked with delayed conception in some studies. Moderation is key. Alcohol can disrupt hormone levels and sleep, both of which are crucial for fertility.
10. Manage Stress Through Nourishing Rituals
Stress can affect the menstrual cycle and disrupt ovulation. Harvard Health notes that chronic stress elevates cortisol, which can affect reproductive hormones.
Gentle rituals include:
Mindfulness
Prayer or meditation
Slow movement
Nourishing meals
Warm drinks and rest
How Auré Supports Fertility Through Nutrition & Holistic Care
While food provides a foundation, emotional well-being and holistic support are equally essential during the fertility journey.
Auré offers:
Fertility-informed counselling
Holistic Therapy for womb health
Luxury fertility retreats, including nutrition workshops
Coaching on lifestyle, stress and emotional regulation
A holistic approach supports the whole person, mind, body, and spirit. Nutrition is a powerful, accessible way to support fertility, and the African and Caribbean diaspora already holds a rich culinary tradition full of fertility-friendly ingredients.
By combining nourishing foods with emotional, therapeutic, and holistic support, you can strengthen your wellbeing as you prepare for pregnancy.
Your fertility journey deserves soft, culturally grounded care, and you don’t have to walk it alone. BOOK IN for your free 30 minute consultation today to discuss your Auré fertility care package
SOURCES
NHS. Vitamins, Supplements and Nutrition When Trying for a Baby.
https://www.nhs.uk/pregnancy/trying-for-a-baby/vitamins-supplements-and-nutrition/
Harvard School of Public Health. Plant-Based Proteins and Fertility Findings.
https://www.hsph.harvard.edu/news/hsph-in-the-news/fertility-diet/
The Journal of Clinical Endocrinology and Metabolism. Omega-3 Fatty Acids and Reproductive Health Research.
Harvard Health Publishing. Mindfulness, Stress Reduction and the Nervous System.
https://www.health.harvard.edu/mind-and-mood/mindfulness-meditation
Harvard Health Publishing. The Relaxation Response Research.
https://www.health.harvard.edu/mind-and-mood/the-relaxation-response