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Top 10 Vitamin Rich Foods to Boost Egg Health

Top 10 Vitamin Rich Foods to Boost Egg Health

Top 10 Foods to Boost Egg HealthIf you are trying to conceive, you should be eating a healthy, balanced fertility diet for optimum health. A healthy lifestyle can improve your chances of conceiving by protecting your fertility. You should eat a diet rich in fresh fruits and vegetables and reduce your intake of foods that can reduce fertility, such as alcohol and junk food. Healthy food can be delicious too. Here are 10 tasty foods to boost egg health:

1. Avocados -­ often touted as a superfood, avocados can help to improve egg health thanks to their high fat content. You may be aware that there are good fats and bad fats out there; avocados are high in monounsaturated fats (one of the good ones). Harvard School of Public Health research found that women who ate a diet high in monounsaturated fats, such as avocados, produced healthier eggs. Avocados are delicious in salad, sandwiches, on toast, and in soup.

2. Beans and lentils -­ iron is very important for egg health and a lack of it can lead to anovulation (lack of ovulation). Beans and lentils are great sources of iron, as well as other vitamins and minerals that can boost fertility. You should eat at least one portion of beans or lentils each day. Lentils taste great in soups and dahls, and are a great meat substitute in stews and casseroles. Beans can be added to salad, chili, and rice dishes.

3. Brazil nuts ­- these are high in selenium, a mineral that helps to prevent chromosomal damage in eggs. Selenium is an antioxidant that helps to protect the body from free radicals, allowing for better egg production. Brazil nuts can be eaten as a snack, keep some on your desk at work, and have a handful when you feel peckish. They can also be chopped up and used as a salad topper.

4. Sesame seeds -­ these are high in zinc and can help with the hormone production responsible for optimum egg health. Sesame seeds are also high in monounsaturated fats which is important for egg production. Keep a jar of mixed seeds and nuts on your desk so you can help yourself throughout the day. Sesame seeds are also great as a salad topper, or sprinkled on top of a lasagna. Hummus contains tahini (sesame seed paste), so eating a couple of portions of hummus each week is a great way to include this food in your diet.

Berries rich in antioxidants for egg health5. Berries -­ these powerful antioxidants can help to protect eggs from free radicals, allowing for better egg health. Berries are often described as a superfood used to help protect against a number of conditions. Experts recommend eating at least three portions of berries each week. Berries taste delicious on their own, but can also be added to smoothies and fruit salads.

6. Green leafy vegetables ­- kale, spinach and other green leafy vegetables are high in manganese, folate, iron, calcium and Vitamin A. They contain many of the vitamins and minerals that your body needs to function at its best. Try to eat two portions of green leafy vegetables each day. They taste great in salads, curries, and Italian sauces, and can also be added to smoothies and fruit juices.

7. Ginger -­ this is an anti-inflammatory food shown to increase circulation, promote healthy digestion and reduce inflammation, which may aid egg health by aiding the body in prevention of reproductive health disease. Ginger is also a powerful antioxidant food! A 2013 analysis shared in the International Journal of Preventive Medicine shares of several animal studies in the scientific journals – Indian J Exp Biol., Phytother Res., J Agric Food Chem. and Neurochem Res, to name a few – showing the free-radical-scavenging and antioxidants benefits of Ginger. This is important as antioxidants help to protect the eggs from free radical damage. There are plenty of ways to include ginger in your diet; it is a core ingredient of many Asian dishes, and can also be consumed in tea form.

8. Maca root -­ this super herb contains 31 different minerals and 60 different phytonutrients. Used by tribes in the Andes for hundreds of years, maca is now popular around the world. It is believed to increase sperm and egg health, increase libido, and help with hormone balance. Maca root can be bought as a powder or in capsule form. The powder can be added to smoothies, or used to make chocolate truffles.

cinnamon to improve egg health9. Cinnamon -­ this spice can improve ovarian function and encourage proper egg production by improving insulin resistance. Women who suffer from polycystic ovary syndrome (PCOS) in particular are advised to add cinnamon to their diet. You should aim to consume around 1⁄4 teaspoon of cinnamon a day. Cinnamon can be added to curries, porridge, cereals and eaten on toast.

10. Water -­ it’s not technically a food, but consuming enough water is just as important for proper egg health. You should be drinking at least eight 8 oz glasses of water a day while trying to conceive. Avoid water from plastic bottles because some of the chemicals used in these plastics can contribute to hormonal imbalance. Filtered water is ideal.

Click here to learn more about a variety of natural options for increasing egg health…

Too learn more about related subjects covered in this article, please visit the following links:

Fat, Fat, Fat: The Right Fat is Good for Fertility

5 Anti-Inflammatory Foods Women Should Be Eating


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  1. Avatar

    its good information for boost fertility.. thanks for sharing

  2. Avatar

    Hi there,

    I’m 27 years old and have recently been diagnosed with low ovarian reserve – for my age. My AMH is 1.37 (or 9.8pmol/L) and my FSH is 9.1. I’ve been TTC for 12 months with no success. I eat a super clean, organic diet full of fruits, veggies, leafy greens, organic free range meats, fresh wild fish etc. I take vitamin D, whole food prenatal, royal jelly, probiotic, desiccated liver supplements and norweigen fish oil. I also go to acupuncture and fertility massage and have been going to hatha yoga 2xweek. Any advice you have would be appreciated as I feel like I am starting to lose hope for my age…. Thanks.

    • Hi Emily!

      I am sorry you have this challenge to face in spite of all you are doing to boost your health! Have you learned about supplements known to boost egg health? This may be a good next step. Antioxidants (CoQ10 being one) are thought to be important. While many get them from a whole food diet, they can also be supplemented.

      Do you track ovulation so that you can know when your fertile window is each cycle. I suspect you do, but if not, this is worth considering as well.

      It is key to continue to support the health of the eggs you have!

  3. Avatar

    hello hethir, i need your opinion on a matter. i’m 39 years old and was recently diagnosed with a degenerating fibroid. i underwent a laparotomy in 2006 to treat endometriosis. i’ve never been married and i really want to have a baby. is there anything that can be done.

    • Dear Sols,

      The body is working hard to rid itself of that growth, that is great to hear!

      Uterine fibroids and endometriosis are both estrogen-sensitive, meaning that they respond to estrogen in the same way that the lining of your uterus does – growing in response to circulating estrogen. Excess estrogen in one of the main culprits in causing not only fibroid and endometriosis growth, but also hormonal imbalance which then causes disordered ovulation.

      Thankfully there are herbs, nutritional supplements and natural therapies to support the body in maintaining a healthy environment within the uterus by promoting hormonal balance and supporting the body’s natural ability to reduce occurrences of occasional growths, which we share in our guide The Best Natural Remedies for Uterine Fibroids…. We know that as important as taking any supplements, are dietary and lifestyle changes to reduce your exposure to excess estrogens. The guide just above shares more on this too.

      I hope this is helpful!