Foods to improve Female Egg Quality

About 10-15% of couples are affected by some type of infertility issues. An important element of a woman’s reproductive health is the condition of her eggs. Healthy eggs in a woman’s ovaries determine the regularity of her menstrual cycle, fertility in the future, and her ability to conceive. Lifestyle, stress, and diet all have a significant impact on fertility and maintaining egg quality. Continue reading to know how to improve the egg quality in order to increase your chances of getting pregnant!!

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Importance of quality of egg:

All of a woman’s eggs are there when she is born. Her eggs decrease in quality and number as she ages. The condition of a woman’s eggs is essential to reproductive health and fertility since it influences her chances of fertilisation, implantation, and pregnancy maintenance. So, it’s very much essential to improve egg quality to achieve pregnancy.

Factors affecting egg quality:

The following are a wide variety of factors that influence the quality and health of a woman’s eggs:

  • Age
  • Diet and nutrition
  • Stress and anxiety
  • Good night’s sleep and amount of rest
  • Social lifestyle
  • Environmental factors
  • Hormones
  • Circulation in the body

Little changes to the lifestyle, as well as eating a nutritious diet and exercising regularly will help to boost the quality of eggs in women and increases their chance of conceiving.

Nutrients to improve egg quality and fertility:

  • Carbohydrates
  • Monounsaturated fats
  • Iron
  • Folic acid
  • Fibres
  • Proteins (of plant origin)
  • High-fat dairy
  • Vitamins

Foods to avoid:

  • Red meat
  • Processed foods
  • Fast food/ Junk Food
  • Refined / Artificial sugars
  • Sweetened soft drinks
  • Energy drinks

Foods that help in enhancing the quality of eggs:

One of the greatest methods to include a lot of nutrition in your meals is to follow a “rainbow” diet, which contains a variety of colourful fruits and vegetables

1. Nuts

Nuts of various types have been proved to bring nutritional benefits to your fertility diet. These include crucial fertility-boosting elements such as Omega-3 fatty acids, selenium, vitamin E, and magnesium, in addition to plant-based proteins.

A. Almonds:

Almonds are a tasty way to achieve your nutritional requirements. This nut is high in antioxidants, and helps protect against free radical damage and oxidative stress, which are precursors to inflammation and fertility issues in both men and women. It also improves egg production and quality.

B. Cashews:

These kidney-shaped nuts are a great source of magnesium and selenium. Cashews are a heart-healthy snack since they are high in unsaturated fat!

Studies have linked consumption of cashews to better magnesium absorption and a higher chance of becoming pregnant. Five grams of protein, vitamin C, and folate are all found in one serving of around 18 cashews. It is also crucial for avoiding neural tube birth abnormalities during pregnancy.

C. Hazelnuts:

They are a good source of selenium, zinc, omega-3 fatty acids, folate, and vitamin E, just like many other nuts. Nutrients in nuts have been shown to help regulate hormones by stabilising blood sugar levels, which is a crucial component of healthy fertility and also helps in maintaining the egg quality. 

D. Peanuts:

Nutrient-dense peanuts are the ideal fertility food (when consumed in moderation, of course). They contain a high amount of protein, folates, vitamin E, and a trace amount of fibre. Peanuts include folate, a nutrient that is hard to get in food sources yet is necessary for the female reproductive system. For this reason, women in particular benefit from eating peanuts. In addition, they contain biotin, an essential mineral for pregnant women. 

Also check : Benefits of Vitamin C

2. Seeds:

Omega-3, vitamin E, magnesium, and other important elements can all be found in abundance in seeds. Pumpkin and flax seeds can help naturally boost estrogen levels while also providing fibre to support healthy estrogen metabolism. It’s an excellent approach to achieving estrogen dominance while balancing estrogen levels.

Sunflower and sesame seeds include lignans and important fatty acids, which aid progesterone and hormone production for the menstrual cycle. 

3. Ashoka: 

Since ancient times, the characteristics of this herb have been used to improve women’s reproductive health. It is known to strengthen the uterus and increase ovarian activity. It can also be used to treat infertility. All of this is due to its balancing effects on the hypothalamus.

This herb’s herbal mixture is highly effective in treating heavy menstrual cycles, severe uterine bleeding, hormonal imbalance and menopausal osteoporosis.

4. Shatavari: 

Shatavari, a well-known Ayurvedic plant, is known to promote fertility in both men and women, improve desire, and hence increase chances of pregnancy. It is believed to aid in ovulation and correct any hormonal imbalances. Also tones and nourishes the female reproductive organs. It aids in the synthesis of a hormone that aids in the improvement of ovulation in women. It increases fertility and nourishes ovum.

5. Lodhara: 

Lodhra is a traditional remedy used by Ayurvedic practitioners to treat female reproductive problems. It is beneficial for females suffering from PCOS (Polycystic Ovary Syndrome) since it enhances female hormone levels while decreasing male hormone levels in the female body. This herb works as a hormone regulator to restore hormonal balance. It also reduces ovarian cell malfunction in PCOS and increases fertility. Additionally, it aids in promoting both egg release and folliculogenesis, the maturation of ovarian follicles that store immature oocytes.

Also check : Tips and remedies for PCOS

6. Ginger: 

Ginger contains many vitamins and nutrients that are necessary when trying to conceive, it is a fantastic way to add some ginger spice to your fertility diet. It provides a variety of critical nutrients and vitamins, including vitamin C, B5 and B6, as well as iron, potassium, manganese, copper, and magnesium. Ginger may increase the maturity of ovarian follicles during the process of folliculogenesis, which may increase female fertility and helps maintain the egg quality.

7. Aloe vera:

Aloe vera is a great remedy for the female reproductive system. It is incredibly hydrating and provides extra lubricant to the body, allowing it to remove accumulated chemicals and toxins and clear the digestive tract, which is vital if you have PCOS or hormonal imbalance in the body. It aids in uterine rejuvenation.

Tips to improve egg quality:

A healthy diet rich in nutrients along with some tips helps to improve fertility. The following are some tips to boost the quality of eggs

  • Maintaining Healthy Routine: it increases the blood flow in the body which is required for the functioning of ovaries and the production of healthy eggs
  • Healthy Diet: Balanced diet rich in all essential nutrients like carbohydrates, fats, proteins, vitamins (folic acid) and minerals is known to boost fertility chances.
  • Maintain a Healthy Weight and BMR: It helps in increasing the chances of conception as obesity is one of the reasons for female infertility.
  • Keep yourself hydrated: Drink at least 8 glasses of water daily. Dehydration can decrease the blood flow which will eventually affect the quality of eggs
  • Avoid using plastic containers for storing food as it contains chemicals that will affect the egg quality
  • Quit Smoking and Alcohol consumption: As these two can increase in loss of eggs or mutate the DNA in eggs and make it not fit for conceiving
  • Reduce the intake of caffeine: as it leads to an increase in the risk of miscarriage
  • Have a stress-free lifestyle: Production of egg and ovulation is affected by the stress hormones like cortisol and prolactin
  • Taking Supplements will help in improving the chances of fertility
  • Freezing eggs: helps in getting pregnant especially if you are aged

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