Foods to Improve Female Egg Quality
July 22, 2023, by Dr Samreen Asad
Aspects of infertility impact about 10 to 15 percent of couples. The state of a woman’s eggs is a crucial aspect of her reproductive health. The regularity of a woman’s menstrual cycle, future fertility, and capacity to conceive are all influenced by the health of the eggs in her ovaries. Fertility and sustaining egg quality are significantly influenced by an unhealthy lifestyle, stress, and food. To boost your chances of becoming pregnant, keep reading to learn how to improve the quality of your eggs!
The importance of egg quality
When a woman is born, all of her eggs are present. As she ages, both the quality and quantity of her eggs decline. Since it affects a woman’s chances of fertilisation, implantation, and pregnancy maintenance, a woman’s egg health is critical to her reproductive health and fertility. Therefore, improving egg quality is crucial if you want to get pregnant.
Determinants of Egg Quality
A wide range of elements can affect a woman’s eggs’ health and quality, including:
- Age
- Eating and consuming
- Anxiety and tension
- A restful night’s sleep and adequate sleep
- Social behavior
- External variables
- Hormones
- Movement throughout the body
- Small lifestyle adjustments, a healthy diet, and regular exercise will all help to improve a woman’s egg quality and raise her chances of getting pregnant.
Ingredients to Boost Fertility and Egg Quality:
- Carbohydrates
- Single-molecule fats
- Fe-folic acid
- Fibres
- Proteins derived from plants
- Fatty dairy
- Vitamins
Avoided Foods:
- “Red meat”
- Packaged food
- Junk food or fast food
- Artificial or refined sugars
- Added sugar to soft drinks
- Energy beverages
Foods that assist in improving egg quality include:
A “rainbow” diet, which includes a variety of coloured fruits and vegetables, is one of the best ways to include a lot of nutrition in your meals. Here are some foods to increase the quality of female eggs.
- Nuts:It has been demonstrated that a diet rich in nuts will improve your fertility. Along with plant-based proteins, these include essential fertility-enhancing substances, including omega-3 fatty acids, selenium, vitamin E, and magnesium.
- Almonds: Eating almonds is a delicious way to meet your nutritional needs. Due to its high antioxidant content, this nut aids in preventing free radical damage and oxidative stress, which are precursors to inflammation and problems with both male and female fertility. Additionally, it raises egg yields and quality.
- Cashews:Richin magnesium and selenium, these kidney-shaped nuts are commonly consumed. Since cashews are rich in unsaturated fat, they make a heart-healthy snack. Consuming cashews has been linked in studies to better magnesium absorption and a higher likelihood of getting pregnant. One serving of about 18 cashews contains five grammes of protein, vitamin C, and folate. Additionally, it is essential to prevent anomalies in neural tube development throughout pregnancy.
- Hazelnuts:Like many other nuts, hazelnuts are a good source of selenium, zinc, omega-3 fatty acids, folate, and vitamin E. It has been demonstrated that the nutrients in nuts can help regulate hormones by balancing blood sugar levels, which is an essential element of optimal fertility and also contributes to maintaining the quality of the egg.
- Peanuts:Peanuts are a nutrient-rich food that is best for promoting fertility (when eaten in moderation, of course). They have a lot of protein, folic acid, vitamin E, and a tiny bit of fibre. The female reproductive system requires the nutrient folate, which is difficult to find in food sources but is present in peanuts. Because of this, consuming peanuts is particularly advantageous for women. They also include biotin, a nutrient that pregnant women need.
Vitamin C benefits
- Seeds:Seeds are a great source of omega-3, vitamin E, magnesium, and other essential nutrients. In addition to supplying fibre to maintain a healthy oestrogen metabolism, pumpkin and flax seeds can help naturally raise oestrogen levels. It’s a great strategy for gaining oestrogen dominance while maintaining a healthy oestrogen level.
Lignans and crucial fatty acids found in sunflower and sesame seeds help the body produce progesterone and other hormones necessary for the menstrual cycle.
- Ashoka:This herb’s properties have been used to enhance women’s reproductive health since the dawn of humanity. It is well recognised to stimulate ovarian activity and strengthen the uterus. Infertility can also be treated with it. Its stabilising effects on the hypothalamus are the cause of all of this.
In treating heavy menstrual periods, severe uterine bleeding, hormonal imbalance, and menopausal osteoporosis, this herb’s herbal combination is quite helpful.
- Ginger:Ginger is a terrific way to add some ginger spice to your reproductive diet because it contains numerous vitamins and nutrients that are essential when trying to conceive. It offers several essential minerals and vitamins, including vitamin B5, vitamin B6, vitamin C, iron, potassium, manganese, copper, and magnesium. Ginger may improve ovarian follicle maturity during the process of folliculogenesis, which may improve female fertility and preserve the quality of the eggs.
- Aloe vera is a fantastic treatment for the female reproductive system.
It is highly moisturizing and gives the body more lubrication, enabling it to flush out toxic buildup and clear the digestive tract, which is crucial if you have PCOS or a hormonal imbalance. It promotes uterine renewal.
Suggestions to improve egg quality:
Fertility can be increased with a balanced, nutrient-rich diet and a few suggestions. Here are some suggestions to improve the quality of eggs.
Keeping a Healthy Routine: This improves blood flow throughout the body, which is necessary for the ovaries to function normally for the development of healthy eggs. a balanced diet A well-balanced diet full of vitamins, minerals, proteins, fats, carbohydrates, and minerals like folic acid is believed to increase the likelihood of becoming pregnant.
Maintain a Healthy Weight and BMR: As obesity is one of the causes of female infertility, doing so increases the likelihood of conception.
Maintain your hydration: Every day, consume at least 8 glasses of water. Dehydration can lower blood flow, which eventually has an impact on the quality of eggs. Avoid storing food in plastic containers since they contain chemicals that will degrade the quality of eggs.
Quit drinking alcohol and smoking, as these two can cause eggs to lose more of their DNA or become unsuitable for conception.
Reduce your caffeine intake because it raises your chance of miscarriage.
Maintain a stress-free way of life. Stress hormones like cortisol and prolactin have an impact on egg production and ovulation.
Taking supplements will increase the likelihood of conception.
Egg freezing aids in pregnancy, especially if you’re older.
Related Posts:
