Family planning success depends upon many physiological aspects of both the partners. But we cannot deny, the role of the female partner is much more than male. A strong reproductive system of a woman is of utmost need to pursue the gestation. But egg quality is the foremost important requirement to proceed fertilization and generation of a healthy embryo. Food habit has a direct impact on egg quality.
Ovulation is the physiological process of a woman's reproductive system. Matured egg/s is released from ovaries during ovulation. Proper diet plan with certain food inclusion in daily diet during trying to get pregnant through natural conception or IVF process evidentially improve egg quality. Even the enlisted food also helpful for an egg donor. It is necessary to mention that a balanced diet by selecting wholesome and 'rainbow' colored natural food items including multicolor fruits and vegetables to get adequate fiber along with other essential nutrients for smooth conceiving.
Certain macro and micronutrients like complex carbohydrates, fibers, monounsaturated fats, plant-based- protein, high-fat dairy, and folic acid, iron, and other essential vitamins and minerals boost fertility. But certain food habits like excessive caffeine intake, alcohol consumption, processed food items, sweetened soft drinks, too much-refined sugar eating habits have a negative implication on egg quality. Even energy drinks and certain medications are also restricted during family planning to avoid poor quality egg production. Following are some healthy but tasty food options you can try to improve your egg quality.
Avocados
Avocados are incredibly nutritious fruit. This fruit is enlisted in the Superfood category due to its nutritional value. All the essential vitamins and minerals are packed in this low-calorie natural food items. The unique monosaturated fatty acid present in avocados i.e., oleic acid boosts egg quality and helps to maintain reproductive functioning at the utmost. Many food recipes include Avocados not only to increase food value but also to improve the taste and flavor of the food items like cake, pastries, jam, dips, salads, smoothies, sandwiches.
Legumes
Lentils and beans are legumes and most common items of our daily diet. But many of us avoid such items due to a little long process to cook. But this cheap food ingredient is an easy source of Vitamin B complex, iron, magnesium, and other nutrients that are essential for fertility. Soup, stew, dal are different recipes to add lentils, whereas sandwiches, sprouts, and salads are easy ways to incorporate beans in your regular diet. However, legumes are versatile and you can try more recipes to give a change to your taste buds.
Nuts and dry fruits
Most of us like nuts and dry fruits and usually not say no these items. A handful of nuts and dry fruits can be taken as snacks, or add in different recipes like salads, oatmeal, or in the main dish. Although almonds, cashews, peanuts, and walnuts are some common nuts. But Brazil nuts are especially good for egg quality. Selenium-rich Brazil nuts prevent chromosomal damage of eggs. The antioxidant property of this nut also allows better egg production.
Seeds
Can you believe that seeds like sesame help you to improve egg quality? Sesame seeds are an abundant source of zinc and take part in hormone production for optimal egg health. They also contain a sufficient amount of monounsaturated fats. You can add sesame seeds in a mixture of nuts and dry fruits. You can add sesame seed paste in different recipes. In salad preparations, you can use sesame seeds. The addition of sesame seeds in your diet is a natural way to improve egg quality.
Berries
Berries are packed with multiple nutritious substances like folate (folic acid), Vitamin C, and strong antioxidants. Altogether these nutrients uphold egg quality by protecting from free radicals. A variety of berries like blueberries, cranberries, raspberries, and strawberries are juicy and tasty and nice to take them on their own. Otherwise, you can add small pieces of berries in fruit salad, cornflakes, oatmeal, and muffins or whip into a smoothie. Experts suggest during family planning, berries should cover at least three portions of your every week diet intake.
Maca Root
Traditionally maca root is an established fertility booster. Both male and female partners can use this herbal ingredient as it enhances sperm number and egg quality. Maca root contains 60 unique phytonutrients and 31 different minerals. These nutrients additively work together for hormone stabilization and enhancement of libido. You can add Maca root powder as a breakfast cereal or prepare chocolate fudge. However, maca root is readily available in the market as a capsule and powder form.
Cinnamon
The sweet aroma of Cinnamon is easily blended with other food preparations. But cinnamon is effective to boost fertility especially for women with PCOS ( Polycystic Ovary Syndrome). It regulates the ovarian function and maintains egg production. Regular intake of a quarter teaspoon of cinnamon by adding it in different recipes.
Green leafy vegetables
Last but not the least, green leafy vegetables are always a healthy food option. Folate, iron, calcium, manganese, and Vitamins A, B, C, and E are present in green leafy vegetables. These nutrients are essential to strengthen the reproductive system and maintain egg quality. Two portions of green vegetables in your daily diet is really helpful to boost fertility.