foods to improve egg quality and supercharge your fertility

5 Foods to Improve Egg Quality and Supercharge Your Fertility

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Did you know there are foods to improve egg quality? As women, our age and overall health can significantly impact our reproductive health, particularly our egg quality. Healthy eggs are essential for a successful pregnancy, and there are many factors that can affect their quality, including stress, environmental factors, and, of course, diet. By incorporating certain foods into our diets, we can support our reproductive system, improve egg quality, and increase our chances of conception.

In this post, we’ll be sharing some of the best foods to eat to improve egg quality, as well as explore some of the key nutrients and ingredients that can help support your overall reproductive health. Whether you’re actively trying to conceive or simply looking to support your reproductive health, begin incorporating these foods to improve egg quality today!

Let’s Dive In!

5 Foods To Improve Egg Quality:

1. Salmon


Salmon is rich in omega-3s, B-vitamins, vitamin E, and selenium. Omega-3 fatty acids are essential for proper cell function and will help reduce any unwanted inflammation in the body. Excess inflammation can directly impede egg quality and fertility outcomes. 

Vitamin E and selenium are both antioxidants, which help to reduce free radicals. These compounds can impair egg quality and reduce implantation rates while simultaneously playing roles in signaling inflammatory responses. Vitamin E also helps increase follicular blood supply helping your body produce higher quality eggs.

2. Beets


Beets are rich in nitric oxide which helps promote blood flow. Nitric oxide consumption will help increase the flow of oxygen-rich blood to your reproductive organs. This nutrient can help boost fertility in both men and women! For women, blood flow to your uterus is essential in promoting healthy egg development and in increasing chances of implantation of the embryo to the uterine lining. 

3. Berries


Berries are not only berry-licious, they are fertile-licious too!  Packed with nutrients that will fuel your fertility, berries are a rich source of antioxidants, which again, help reduce inflammation in the body. A good source of fiber, berries help to control blood sugar levels too. You’ll definitely want to include berries into your daily fertility routine while trying to conceive. 

4. Nuts and Seeds

Mixed Nuts and Seeds

Nuts and seeds are packed full of nutrients such as zinc, selenium, omega-3 and 6’s, and lignans – all key nutrients to improve egg quality and decrease time to pregnancy!

Rich in phytochemicals, consumption of nuts and seeds may also help regulate our natural hormone production. Knowing which seeds help reduce or increase specific hormone release for fertility can help promote your journey, and timing is everything while trying to conceive. We have lots of information on what seeds help balance your hormonal health! Learn more about Seed Cycling to Optimize Hormonal Health

5. Leafy Greens

Dark leafy greens – we never grow tired of this fertility food staple! With their high folate content, dark leafy greens may be one of the best fertility fueling foods! Folate is well known for its association with reduced neural tube defects, but it also aids in overall embryo quality, and has been associated with higher fertilization rates in women undergoing IVF.

Leafy greens also provide an abundance of antioxidants including vitamins A, C, and K and even small amounts of potassium, magnesium, calcium, iron, and dietary fiber. All of these nutrients help boost reproduction by aiding hormonal health.

Key Takeaways: Foods to Improve Egg Quality

You may have picked up on a common theme for improving egg quality through food – reducing inflammation! One main goal to focus on during your fertility journey is reducing widespread inflammation in the body. Foods can directly increase or decrease inflammatory responses. Fertility doesn’t just involve your reproductive system, it’s a whole-body process, and therefore requires a healthy and happy state, both mentally and physically. 

Are you looking for more guidance on what to make and how to incorporate all these foods to improve egg quality? Check out our Guide to Fuel Your Fertility and Optimize Your Hormonal Health! We’ll dive into:

  • Foods to include to fuel your fertility
  • A list of what to keep in stock in your kitchen
  • Supplements for conception
  • Seed cycling to optimize hormonal health
  • Complete with meal plans to support your hormones in the follicular and luteal phases
  • Plus 20 bonus fertility fueling snack recipes to incorporate into your day!
Now available! Guide to fuel your fertility and optimize your hormones + meal plans. Fertility Fueling Kitchen Staples Guide to Supplements for Fertility Seed Cycling to Optimize Hormonal Health Luteal + Follicular Phase Meal Plans. Click here to learn more.
Guide to Fuel Your Fertility and Optimize Hormonal Health eBook

Looking for more? Check out some of our latest fertility blog posts:

“5 Foods to Improve Egg Quality and Supercharge Your Fertility” is written in conjunction with Samantha Sycalik and reviewed/edited by Jamie Adams, MS RD LDN. Sam is a current Senior undergraduate student at the University of Maryland studying Dietetics and exhibits a special interest in infant and maternal health.

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