10 Foods to improve female egg quality

Author: Dr. Sai Manasa Darla, Consultant, Fertility Specialist &  Laparoscopic Surgeon

The ovum or egg quality is one of the important markers of female fertility. Consistent period cycles and the fertilization process or the ability to conceive depend on the quality of the egg.

But first, what is egg quality?

The term “egg quality” describes whether an egg or ovum is genetically normal or abnormal.

A good quality egg or a genetically normal ovum has 23 chromosomes (euploid). A chromosomally abnormal egg has less or more than 23 chromosomes (aneuploidy), this leads to poor egg quality and the development of genetic conditions upon fertilization.

What are the signs of good egg quality?

– Balanced hormonal levels

– Regular menstrual cycles

– Changes in the cervical fluid, basal body temperature during the menstrual cycle

What are the signs of poor egg quality?

Signs of poor egg quality are associated with increasing age. As a woman ages, a greater proportion of eggs in the ovaries tend to develop genetic defects.

-Difficulty in getting pregnant or repeated miscarriages

– Absence or delayed periods

-Short or altered menstrual cycles

– Heavy menstrual flow

– Hormonal imbalance – Low levels of Progesterone and Anti Mullerian hormone

How to increase eggs in the ovary?

Women are born with an entire supply of eggs that are going to last her lifetime. These eggs are not fully developed and matured until the female reaches puberty. Hence, it is not possible to increase eggs in the ovary. However, the egg quality can be improved with a healthier lifestyle approach.

Does food impact egg quality?

Nutrition plays an important role when it comes to women’s reproductive health. The food we consume might not have a direct link but a good balanced meal supports in improving the egg quality and reproductive potential in women by maintaining hormone levels and blood circulation.

Top 10 foods to improve egg quality

1. Beans and lentils:

Proteins help in maintaining blood sugar levels, building and cell repair. Beans and different types of lentils are a rich source of protein, iron, vitamin B complex and magnesium.

2. Seeds:

Seeds such as sesame seeds, flax seeds, pumpkin seeds, and sunflower seeds are a combination of both micronutrients and monounsaturated. Seed cycling is a method used to address hormonal imbalance.

3. Nuts and Dry Fruits:

Nuts and dried fruits such as walnuts, almonds, peanuts, cashews, and raisins are good sources of healthy fats, minerals, antioxidants, and vitamins. Nuts such as Brazil nuts are good sources of selenium. Selenium helps to repair chromosomal damage in eggs. The antioxidants in dry fruits help in lowering the oxidation stress in cells.

4. Avocados:

Avocados are super foods packed with nutrients and healthy fats. Avocados are a great source of monounsaturated fats, which support healthy reproduction and enhance the quality of eggs.

5. Berries:

Berries like strawberries, raspberries, cranberries, and blueberries are antioxidant powerhouses. They are loaded sources of antioxidants, vitamin C, and Folate. The antioxidants present in them protect the eggs from oxidative stress.

6. Cinnamon:

It is another superfood, especially for women who are suffering with PCOS. Adding cinnamon to your diet helps fight insulin resistance and enhances ovarian function.

7. Ginger:

Ginger’s anti-inflammatory property along with improving digestion and blood circulation helps in regulating periods and lowering inflammation in the reproductive system.

8. Green Leafy Vegetables:

Vitamins A, B, C, and E, iron, and calcium are a few vital nutrients that are necessary to maintain the health of eggs. Leafy vegetables such as spinach, broccoli, house these essential nutrients.

9. Whole Grains:

Whole grains are underrated hidden treasures of fibre. Fibre is a multifunctional nutrient that helps to maintain a healthy body weight by preventing rapid blood sugar spikes and stabilizing blood sugar levels. This helps in improving general health and reproductive health.

10. Dairy:

Dairy products such as milk and yogurt are a great way to incorporate calcium and probiotics into your diet.