Ovulation is the physiological process of a woman’s reproductive system.
Matured egg/s is released from ovaries during ovulation.
Proper diet plan with certain food inclusion in daily diet during trying to get pregnant through natural conception or IVF process evidentially improve egg quality and even the enlisted food also helpful for an egg donor.
It is necessary to mention that a balanced diet by selecting wholesome and ‘rainbow-colored natural food items including multicolor fruits and vegetables to get adequate fiber along with other essential nutrients for smooth conceiving.
Certain food habit like excessive caffeine intake, alcohol consumption, processed food items intake, sweetened soft drinks, and refined sugar eating habits has a negative implication on egg quality that causes conceiving difficulty.
Some energy drinks and certain medications are not recommended to avoid poor quality egg production.
Certain macro and micronutrients like complex carbohydrates, fibers, monounsaturated fats, plant-based- protein, high-fat dairy, and folic acid, iron, and other essential vitamins and minerals boost fertility.
Following are some healthy but tasty food options you can try to improve your egg quality.
Avocados are incredibly nutritious fruit.
This fruit is enlisted under the Superfood category because of its nutritional value.
All the essential vitamins and minerals are packed in these low-calorie natural food items.
The unique monosaturated fatty acid present in avocados i.e., oleic acid boosts egg quality and helps to maintain reproductive functioning at the utmost.
Many food recipes include Avocados not only to increase food value but also to improve the taste and flavor of the food items like cake, pastries, jam, dips, salads, smoothies, sandwiches.
LegumesLentils and beans are legumes and the most common items of our daily diet.
But many of us avoid such items due to a little long process to cook.
But this cheap food ingredient is an easy source of Vitamin B complex, iron, magnesium, and other nutrients that are essential for fertility.
Soup, stew, dal are different recipes to add lentils, whereas sandwiches, sprouts, and salads are easy ways to incorporate beans into your regular diet.
However, legumes are versatile and you can try more recipes to give a change to your taste buds. Nuts and dry fruitsMost of us like nuts and dry fruits and usually do not say no to these items. A handful of nuts and dry fruits can be taken as snacks, or added in different recipes like salads, oatmeal, or in the main dish.
Almonds, cashews, peanuts, and walnuts are some common examples of nuts. But Brazil nuts are especially good for egg quality. Selenium-rich Brazil nuts prevent chromosomal damage of eggs. The antioxidant property of this nut also allows better egg production.
Seeds Can you believe that seeds like sesame help you to improve egg quality? Sesame seeds are an abundant source of zinc and take part in hormone production for optimal egg health.
They also contain a sufficient amount of monounsaturated fats. You can add sesame seeds to a mixture of nuts and dry fruits. You can add sesame seed paste in different recipes.
In salad preparations, you can use sesame seeds.
The addition of sesame seeds to your diet is a natural way to improve egg quality.
Berries are packed with multiple nutritious substances like folate (folic acid), Vitamin C, and strong antioxidants.
Altogether these nutrients uphold egg quality by protecting from free radicals. A variety of berries like blueberries, cranberries, raspberries, and strawberries are juicy and tasty and nice to take on their own.
Otherwise, you can add small pieces of berries in fruit salad, cornflakes, oatmeal, and muffins or whip them into a smoothie.
Experts suggest during family planning, berries should cover at least three portions of your every-week diet intake.
Maca RootTraditionally maca root is an established fertility booster. Both male and female partners can use this herbal ingredient as it enhances sperm number and egg quality.
Maca root contains 60 unique phytonutrients and 31 different minerals.
These nutrients additively work together for hormone stabilization and enhancement of libido.
You can add Maca root powder as a breakfast cereal or prepare chocolate fudge. However, maca root is readily available in the market as a capsule and powder form.
Cinnamon: The sweet aroma of Cinnamon is easily blended with other food preparations.
But cinnamon is effective to boost fertility especially for women with PCOS (Polycystic Ovary Syndrome).
It regulates ovarian function and maintains egg production.
Regular intake of a quarter teaspoon of cinnamon by adding it in different recipes is also an way to introduce cinnamon during family planning.
Green leafy vegetables: Last but not the least; green leafy vegetables are always a healthy food option.
Folate, iron, calcium, manganese, and Vitamins A, B, C, and E are present in green leafy vegetables.
These nutrients are essential to strengthen the reproductive system and maintain egg quality.
Two portions of green vegetables in your daily diet are really helpful to boost fertility.