What should I eat for egg quality?

February 20, 2023

What should I eat for egg quality?

Daily, I am asked what to eat for egg quality. There is some evidence to suggest that certain nutrients may help improve egg quality in women. Here are some foods that may be beneficial:

  1. Foods rich in antioxidants, such as berries, dark chocolate, nuts, and leafy green vegetables. Antioxidants help to protect the eggs from damage caused by free radicals.

  2. Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel, sardines), flaxseed, chia seeds, and walnuts. Omega-3 fatty acids have been shown to improve egg quality and increase blood flow to the uterus.

  3. Foods rich in iron, such as red meat, poultry, beans, and spinach. Iron is important for the production of hemoglobin, which carries oxygen to the cells in the body, including the eggs.

  4. Foods rich in vitamin D, such as fatty fish (salmon, mackerel, sardines), egg yolks, and fortified foods like milk and orange juice. Vitamin D is important for bone health and may also play a role in egg quality.

  5. Foods rich in folate, such as leafy green vegetables, citrus fruits, beans, and fortified grains. Folate is important for fetal development, but it may also play a role in egg quality.

It is important to note that while these foods may be beneficial, they are not a guarantee of improved egg quality. It is always a good idea to speak with a healthcare provider or a registered dietitian before making any significant changes to your diet.

Thank you for reading.

~Dr. Tamara



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