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Foods to Improve Female Egg Quality

Foods to Improve Female Egg Quality

Table of Contents

Egg Quality is one of the most important factors in healthy fertility. Because the health of the egg affects conception and the fetus’s health during pregnancy, some women are unable to conceive naturally due to weak eggs and use infertility treatment methods such as IVF.

Egg quality depends on various factors, such as age, environmental factors, hormones in daily foods, lifestyle, and stress. Eating certain foods and changing lifestyles can strengthen weak eggs and follicles in old age.

What are the signs of lousy egg quality?

When discussing egg quality in the context of women’s reproductive health, it typically refers to the quality of a woman’s eggs (ova) related to fertility and conception. Here are some potential signs or factors that may indicate diminished egg quality in women:

  • Age: Egg quality typically declines with age, especially after age 35. As women age, the number of viable eggs decreases, and the remaining eggs may be more likely to have genetic abnormalities.
  • Difficulty Conceiving: Women with diminished egg quality may experience difficulty getting pregnant despite regular, unprotected intercourse.
  • Recurrent Miscarriages: Poor egg quality can lead to an increased risk of miscarriage due to chromosomal abnormalities in the embryo.
  • Irregular Menstrual Cycles: Irregular menstrual cycles, particularly those significantly shorter or longer than the typical 28-day cycle, may indicate hormonal imbalances that can affect egg quality.
  • Poor Response to Ovarian Stimulation: During fertility treatments such as in vitro fertilization (IVF), women with poor egg quality may produce fewer eggs in response to ovarian stimulation medications.
  • High FSH Levels: Elevated follicle-stimulating hormone (FSH) levels detected in blood tests may indicate decreased ovarian reserve and potentially diminished egg quality.
  • Poor Embryo Development: In cases of IVF or other assisted reproductive technologies, embryos formed from poor-quality eggs may have lower rates of successful implantation or development.
  • Family History: Women with a family history of early menopause or fertility issues may be at higher risk of having diminished egg quality themselves.

It’s essential to remember that these signs do not always indicate poor egg quality, and fertility assessments by healthcare professionals are necessary to evaluate reproductive health and egg quality accurately.

Important nutrition that is necessary to enhance fertility

The most important nutrients needed to boost fertility include iron, fiber, carbohydrates, monounsaturated fats, plant-based protein, full-fat dairy, and plenty of vitamins and folic acid. On the other hand, some foods to avoid when preparing for pregnancy include red meat, processed foods, fast food, artificial sugars, sweetened sodas, and energy drinks. If you crave any of these foods, eat them in moderation!

Nutrients needed to increase fertility include:

  • Vitamins
  • Folic acid
  • Fibers
  • Carbohydrates
  • Proteins
  • High-fat dairy
  • Monounsaturated fats

Proper food to increase egg quality

If you are planning to get pregnant, one of the things you should pay more attention to is your diet and nutrition. Eating healthy and balanced foods provides many nutrients to keep your reproductive system healthy, stabilize your hormones, and improve circulation. Finally, maintaining a healthy and balanced diet will help improve your fertility!



Avocado is a superfood full of nutrients and healthy fats. It is a good source of monounsaturated fats, which support healthy reproduction and increase egg quality.

Beans and lentils

Beans and lentils are rich in fiber and protein, which can help improve ovulation. Studies have shown that replacing animal protein with plant protein can reduce the risk of ovulatory infertility. Both legumes are also excellent sources of folic acid, a vital component that aids pregnancy and promotes healthy fetal development.

If your body is deficient in iron, it may cause concern, as it can lead to problems with ovulation. Therefore, including beans and lentils in your diet is a good idea. They are a rich source of iron, B-complex vitamins, magnesium, and other essential nutrients vital for fertility. It is important to include at least one portion of beans and lentils in your diet every day.

Nuts and dry fruits

Dried fruits and nuts are excellent sources of protein, vitamins, minerals, and antioxidants. Brazil nuts are especially rich in selenium, a mineral that reduces chromosomal damage in eggs. Selenium is an antioxidant that keeps free radicals away and promotes better egg production.



Berries are rich in nutrients. They contain high amounts of vitamin C, folate, and powerful antioxidants that protect eggs from free radicals and keep them strong and healthy. Berries such as raspberries, strawberries, blueberries, and cranberries can be eaten independently, mixed into smoothies or fruit salads, or added to oatmeal, cornflakes, and cookies. It is recommended to eat at least three servings of berries every week.

Sesame seeds

Sesame seeds are rich in zinc, and help produce hormones that are responsible for optimal egg health. They are also rich in monounsaturated fats.

Green leafy vegetables

Spinach, cabbage, broccoli, cauliflower, and other leafy vegetables are rich in folate, iron, manganese, calcium, and vitamins A, B, C, and E. These nutrients are essential in strengthening and maintaining egg health. Include at least two servings of green vegetables in your diet every day.


Another superfood is ginger. The stem has anti-inflammatory properties that promote circulation and healthy digestion. These properties help reduce reproductive system discomfort, regularize menstrual cycles, and reduce inflammation of the genital organs. One of the best ways to include ginger in your diet is to drink ginger tea.



Water is not technically a food, but it is an incredibly essential ingredient for egg health. Try to drink eight glasses of water a day. Stick to filtered water and avoid drinking water from plastic bottles. Chemicals in plastic bottles can negatively affect the health of the eggs produced. Keep a pitcher or glass of water by your bedside table or desk to remind yourself to hydrate!


Cinnamon is another superfood known to improve ovarian function and encourage proper egg production by counteracting insulin resistance. This is especially beneficial for women who have been diagnosed with polycystic ovary syndrome (PCOS). If you have PCOS or want to increase your fertility, add cinnamon to your diet. Consuming a quarter of a teaspoon of cinnamon daily, whether in curry, cereal, or raw form, can do wonders for your reproductive health.

Salmon fish

Salmon is rich in omega-3 fatty acids, which help regulate hormones and reduce inflammation. These fatty acids are beneficial for both egg quality and overall reproductive health.

Egg yolks

Most people skip egg yolks to cut calories, but yolks contain essential B vitamins and omega-3s. Yolks also contain folic acid, which helps the body make red blood cells and helps maintain fetal growth after conception.

Other ways to improve ovarian health for pregnancy

It’s expected to be concerned about the quality of the eggs your body produces, especially if you’re 35 or older. You can do many things to improve the quality of your eggs – from vitamin and herbal supplements to lifestyle changes; several prescribed methods enhance reproductive health!

Avoid caffeine, alcohol, and smoking

Smoking has never been good for health, but in the specific case of reproductive health, it accelerates the loss of eggs in the ovaries, and the chemicals in cigarettes mutate the egg’s DNA, making it unviable for fertilization. In addition, alcohol reduces libido and affects the menstrual cycle and egg quality. If you consume too much caffeine every day, it may take longer than usual to get pregnant, and you may even be at risk of miscarriage.

Stress management

Stress management

Stress causes the production of hormones such as cortisol and prolactin, which can disrupt ovulation and egg production. Do your best to manage the stresses of your life and focus your energy on positive thoughts and activities such as walking, swimming, dancing, yoga, meditation, etc.

Reaching a healthy and normal body mass index (BMI)

It has been found that being overweight hinders reproductive processes and increases oxidative stress. This can lead to fertility problems, as it alters the hormonal balance and disrupts ovulation. A woman should ideally have a body mass index between 18.5 and 24.9.

Maintaining healthy circulation

Maintaining healthy circulation is crucial for good ovarian function and healthy egg production. This is because oxygen-rich blood contributes to reproductive health. To ensure healthy blood flow, stay hydrated by drinking plenty of water. Additionally, practicing yoga is an excellent way to increase blood circulation.

Egg freezing

For women who plan to have children later in life, freezing their eggs is a great way to ensure their fertility remains intact. As age can negatively impact fertility, frozen eggs can help counteract the biological clock and improve their chances of conceiving in the future.

 The bottom line

One crucial factor that can affect pregnancy is egg health. Some women are unable to conceive naturally due to weak eggs and use infertility treatment methods. Egg quality depends on various factors, such as the woman’s age, environmental factors, nutrition, and stress. Eating certain foods and changing lifestyles can effectively strengthen eggs and follicles.

Strengthening the ovaries and eggs for a quick pregnancy is not difficult. You can prepare for pregnancy by following a proper diet, exercising, and maintaining an ideal weight. Strengthening the ovary and eggs can lead to faster pregnancy.

Improving diet, exercising, taking vitamins, and avoiding stress are among the most important principles you should pay attention to have a healthy pregnancy.

Additional questions

  1. What does the egg do in the female body?

The male gamete (sperm) and the female gamete (egg) meet in the female reproductive system. When a sperm fertilizes (meets) an egg, the fertilized egg is called a zygote. The zygote becomes an embryo and develops into a fetus.

  1. What is the structure of a female egg?

A female egg is a spherical cell surrounded by a protective layer called the zona pellucida. It contains cytoplasm, organelles such as mitochondria for energy production, and a haploid set of chromosomes.

  1. Can more than one sperm fertilize a female egg?

Typically, a female egg can only be fertilized by one sperm cell. Once a sperm penetrates the egg and fertilizes it, the egg’s membrane changes to prevent other sperm from entering.

  1. What happens to the unfertilized egg after ovulation?

If the egg is not fertilized between 12 and 24 hours after ovulation, it will disintegrate and be absorbed by the body.

  1. What are signs of good quality eggs?
  • Regular menstrual cycles
  • Age
  • Healthy lifestyle
  • Hormonal levels
  • Ovarian reserve
  • Regular ovulation
  • Pregnancy success