How does Nutrition Impact Egg Quality / Health?
Egg quality and health can decrease over time. However, studies suggest that nutrition and fertility boosting foods can improve egg quality and health, especially after three months of positive lifestyle changes. Cutting out processed foods and swapping them for fresh fruits and vegetables can increase your daily intake of vital vitamins for fertility.
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Foods for Couples to Eat to Boost Fertility
Home cooked meals — processed food is not just take-aways — it can be supermarket produce such as bread, canned, tinned or jar goods, pre-made ready meals etc. These foods are often filled with sugars that can affect both fertility and weight (and weight can affect fertility too). A good way to avoid these processed foods (full of mystery ingredients) is to shop fresh and make home-prepared meals. Stick to the fresh aisles in the supermarket!
Natural foods — it is good to get variety in your diet, with fruits, vegetables, meat, fish, nuts, seeds, wholegrain and oils (olive, avocado and fish). A good way to check that you are getting the right nutrients in your meals is to see if you have ‘eaten the rainbow.’ Checking for a variety of colours on your plate not only makes it more appealing to look at (we ‘eat’ with our eyes and stomach after all), but it also promotes nutrient absorption which helps with immune and hormonal balance. Having more or a variety in fruits and vegetables also increases the chance of absorbing antioxidants which help to cure oxidative stress and DNA damage that affects both egg and sperm health and quality.
CoQ10, selenium and glutathione are great for fertility — these antioxidants can radically improve egg quality and health. CoQ10 is mostly found in foods like organ meat, venison, chicken, oily fish (such as mackerel, sardines, trout) pistachios and extra virgin olive oil. Glutathione can be found primarily in raw foods like cruciferous vegetables and foods rich in vitamin C. These include broccoli, Brussel sprouts, cauliflower, kale and citrus fruits. Selenium can also attack oxidative stress to help with fertility, and this can be found in fish and Brazil nuts — two Brazil nuts a day can provide the recommended daily intake for selenium.
Avoid Toxins — environmental issues have created unavoidable toxins in our daily lives. Micro plastics found in fish and on unwashed vegetables and fruits can be harmful to fertility as it can affect sperm count in men and hormone imbalances in women. It is recommended that you eat only two portions of fish a week. To avoid the toxins on fruit, you could try shopping organic and then storing those foods in glass food containers as appose to plastic containers.
The Mediterranean Diet — primarily consists of vegetable proteins, complex carbohydrates, whole-grains, nuts, seeds, beans, seafood, olive oil, limited red meat, limited dairy and monounsaturated fats. This diet is healthy for everyone’s fertility, but it is especially recommended to men who are TTC as it is associated with healthy sperm. The Mediterranean diet can also help with weight control, which can help to increase fertility.
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