Top Foods To Improve Egg Quality For Fertility

How Can I Improve Egg Quality?

Optimising egg quality is a crucial aspect of fertility for women who are trying to conceive.

Even though it has a lot to do with genetics and your age, there are some lifestyle and dietary choices that affect your egg quality.

Even when you consider getting pregnant naturally, egg freezing, or fertility treatments, egg quality sits at the heart of this equation.

That’s why with this article, we'll explore the best foods to improve egg quality, providing actionable insights backed by research and nutritional expertise.

How does egg quality affect fertility?

Before delving into specific foods, let's understand why egg quality matters for fertility.

When we are younger, we tend to have higher quality eggs. Our egg quality naturally declines with age, hitting the accelerator post 35 and 40s.

Now, apart from the natural decline, factors such as consumption of alcohol and smoking on a regular basis can accelerate this decline, as per this study.

High-quality eggs are more likely to be fertilised successfully and develop into healthy embryos, increasing the chances of conception and a healthy pregnancy.

What’s the link between nutrition and egg quality?

The link between nutrition and egg quality is a well-established one.

The essential nutrients you consume play a crucial role in the development and health of your eggs. These nutrients provide the building blocks for healthy egg cells and influence various cellular processes that impact egg quality.

For instance, folate, a B vitamin abundant in leafy greens, helps reduce chromosomal abnormalities in eggs. Omega-3 fatty acids, found in fatty fish, combat inflammation and oxidative stress, which can damage egg cells.

By incorporating a well-balanced diet rich in these essential nutrients, you're providing your body with what it needs to nurture healthy eggs.

What are some foods that can help enhance egg quality?

1. Leafy greens

Leafy green vegetables such as spinach, kale, and swiss chard are rich in folate, a B-vitamin essential for DNA synthesis and cell division. Folate helps reduce the risk of chromosomal abnormalities in eggs and supports overall reproductive health. So, add a generous handful of these leafy wonders to your salads, curries, or even blend them into nourishing smoothies.

2. Omega-3-rich foods

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, particularly EPA and DHA. Omega-3 fatty acids help reduce inflammation and oxidative stress in the body, which can positively impact egg quality. Including omega-3-rich foods in your diet may enhance fertility and improve reproductive outcomes.

3. Berries

Berries such as blueberries, strawberries, and raspberries are packed with antioxidants, including vitamins C and E, which help combat oxidative stress and protect egg cells from damage. Regular consumption of berries can support ovarian function and promote optimal egg quality for conception.

4. Lean protein sources

Incorporating lean protein sources like poultry, tofu, and lentils into your meals provides essential amino acids necessary for egg development and hormone production. Protein-rich foods help stabilize blood sugar levels and provide sustained energy, supporting reproductive health and fertility.

5. Whole grains

Whole grains like oats, quinoa, and brown rice are rich in complex carbohydrates, fiber, and B-vitamins, including B6 and B12, which are crucial for hormone regulation and egg quality. Choosing whole grains over refined carbohydrates helps maintain stable blood sugar levels and supports reproductive function.

6. Nuts and seeds

Nuts and seeds such as almonds, walnuts, flaxseeds, and chia seeds are nutrient-dense foods rich in essential fatty acids, protein, and antioxidants. These micronutrients help reduce inflammation, promote hormonal balance, and support egg health, making them valuable additions to a fertility-focused diet.

Conclusion

Incorporating nutrient-rich foods into your diet is a proactive step towards enhancing egg quality and optimizing fertility.

Remember that dietary choices, along with lifestyle factors, play a crucial role in supporting fertility.

At Arva, we understand the importance of proactive fertility planning. Along with dietary choices, understanding your ovarian reserve can provide valuable insights into your egg quantity.

Our at-home hormonal fertility test measures Anti-Müllerian Hormone (AMH), a key indicator of your remaining egg pool. This test, along with the personalised report we provide, empowers you to take proactive steps by connecting with a registered dietitian or healthcare provider via or platform. They can help provide personalised guidance on optimising your diet for fertility and overall well-being.

Additionally, you also get access to Arva’s supportive community that’s here to chat about all things egg freezing!

Remember, you’ve got this!