• LH and FSH are the hormones responsible for reproduction in men and womensperm and egg 4 image by chrisharvey from Fotolia.com
  
  LH (Luteinizing hormone) and FSH (follicle stimulating hormone) are secreted by the pituitary gland in the brain of both men and women. Hormone balance is maintained by the endocrine system. For both sexes, FSH and LH are instrumental in controlling fertility. In men they increase sperm production. Levels of these hormones can be affected by low thyroid function, exposure to oestrogenic chemicals in the environment (from plastic, toiletries, etc.) and poor diet.
  
  

Essential Fatty Acids

• Salmon is an excellent source of omega 3 oilsalmon image by cherie from Fotolia.com
  
  Foods that provide essential fatty acids such as omega 3, 6, and 9 include oily fish (salmon is the best source, followed closely by mackerel, sardines and tuna). These are rich in omega 3 oil, which provides the essential building blocks for proper thyroid function and sperm production. Vegetarians can obtain essential fatty acids from flaxseeds and flaxseed oil.
  
  

Balancing Blood Sugars

• Sweet potatoes lower insulin production and are an excellent source of beta-caroteneSweet Potatoes and New Potatoes in Baskets image by bawinner from Fotolia.com
  
  Swap sweet potatoes for white potatoes, as they help to maintain stable blood sugar. Complex carbohydrates obtained from whole grains such as brown rice, millet, polenta (corn meal), buckwheat and quinoa are all excellent energy sources that do not cause spikes in insulin production, which puts a strain on the endocrine system. Exchange white, refined and processed carbohydrates for whole-meal or whole-grain alternatives. Use agave nectar as a sweetener instead of honey or refined sugar.
  
  

Sea Vegetables

• Sushi is an excellent way of consuming nori, a hormone-balancing seaweedsushi image by Maryna Girard from Fotolia.com
  
  Sea vegetables are an underused but key source of minerals that support the endocrine system. Nori is the seaweed used in sushi, and wakame, also a seaweed, can be trimmed into soups and stews. They are a rich source of iodine and other minerals (containing 10 times more than land vegetables), helping to maintain both male and female hormone levels within a well-balanced ratio. Spirulina is another sea vegetable that can be bought from health food stores as a supplement. It is a superfood, packed with the nutrients needed to balance not just FSH and LH levels, but the whole spectrum of hormones.
  
  

Bee Pollen

• Bee pollen is a superfood available from health storesbees image by sanyal from Fotolia.com
  
  According to the Natural Fertility website, bee pollen "is one of the most nutrient dense foods you can eat. It contains proteins, minerals, vitamins, immune system compounds and much more." It can also be obtained from your local health or organic store.
  
  

Foods Rich in Zinc

• Oysters are known as an aphrodisiac for their ability to raise FSH and LH productionoysters image by apeschi from Fotolia.com
  
  Zinc supports the sexual and reproductive systems, as well as promoting healthy cell repair. Along with iodine, it is crucial to supporting a well-functioning endocrine system. Foods rich in zinc include oysters, shellfish, brewer's yeast (but be mindful of taking only moderate amounts of alcohol), wheat germ, pine nuts and pecan nuts. Moderate sources are eggs, liver and cashew nuts.
  
  

Folic Acid from Foods

• Asparagus is an excellent source of folic acid, supporting healthy sperm and a healthy fetusasparagus image by cherie from Fotolia.com
  
  Folic acid is vital for healthy sperm production, and to prevent the development of spina bifida in the developing fetus. Sources of folic acid include asparagus, beetroot, leafy green vegetables (especially kale, which is regarded as a superfood) and citrus fruits.