When it comes time to conceive, whether you are under 30, over 40 or have been diagnosed with a condition that makes it more difficult to conceive, your egg quality is paramount when it comes to falling pregnant. Egg quantity or egg count commonly refers to the amount of eggs left in a woman’s ovaries (ovarian reserve). Most women at birth have 1-2 million eggs. These have halved by the time you reach puberty, and continue to steadily decline in your 20s, with a sharp decline after 35. This number is measured through a blood test. AMH or Anti-Müllerian hormone, is produced by our eggs. These levels are then used to draw conclusions around our ovarian reserve. The number that is produced isn’t an exact like-for-like on the number of eggs you have, but it is a valuable measurement for those concerned with their fertility.
Unfortunately, there’s not anything we can do to change the number of eggs we have. Sure – we can try our best to prioritise starting a family earlier in life, but as life goes, things don’t always go to plan.
I’ve been to the GP for some concerns I had and the response I got was ‘If you’re worried about your fertility, you should have a child ASAP’. A lot easier said than done, and not ideal when you aren’t in the right position in life yet. This can increase anxiety and stress around fertility, and conception. This creates a toxic cycle where everything seems to be working against us and our fertility!
One of the greatest impacts dietitians can have on fertility, is through nutrition. Nutrition plays a key role in improving egg quality, sperm quality, and the uterine environment. It is always helpful to control the controllable, and it is never too early or too late to start focusing on your reproductive health. The easiest, and most simple way to do this, is to improve your nutrition.
In this blog, we focus on the top 5 foods to include in your diet to improve your egg health. It does take only one good egg to make things happen! Whilst there is no ‘fertility diet plan’ there are many food choices that can impact your fertility. Conveniently, most of these foods are easy to include in a varied and healthy diet.
1. Oily Fish
I’d say this one is pretty much a fertility dietitian’s favourite go-to for improving overall cell health. Oily fish is packed with antioxidants and decreases inflammation. Inflammation, and inflammatory conditions, can have a profound impact on fertility. An omega 3 rich diet can improve the lifespan of eggs as well as improving quality. Some key sources of omega 3 fats, and oily fish are salmon, trout, mackerel, anchovies, and sardines. These are fish that are also safe during pregnancy and when trying to conceive.
2. Herbs
A little power packed wonder! Ginger, turmeric, rosemary, thyme, basil, parsley. You name it! Herbs are high in antioxidants, which plays a protective role over our body cells. They protect cells from oxidative damage and stress. Many simple kitchen herbs have also been touted as helping with libido, which can help when trying to conceive. It is also an easy addition to make to any meal by sprinkling it in soups, sauces, on vegetables and salads.
3. Extra Virgin Olive Oil (EVOO)
Extra virgin olive oil is high in omega 3 fatty acids, which may be helpful with inflammation. This can be especially helpful for those over 35, or with conditions such as PCOS, adenomyosis and endometriosis. The best thing about EVOO is that it is easy to incorporate all year round. You can drizzle it on your roast vegetables, salads or use for dipping bread.
4. Mixed Berries
This one is a bit vague I know, but I truly couldn’t pick one! Berries are amazing as they are one of the main foods rich in antioxidants (I think you are seeing a theme here!). Berries are high in fibre, vitamin C, and antioxidant polyphenols. Whether its a quick ‘grab and go’, adding to a smoothie or your breakfast, berries are a YES to include for optimal fertility.
5. Nuts
Nuts are an excellent source of protein. Overall, they hold a lovely balance of fat, protein and carbohydrate content, which is great for managing insulin levels. Aside from this, nuts contain key fertility-friendly nutrients such as zinc, selenium, vitamin E, plant based iron, and calcium. Basically, unless you have an allergy to nuts, there is every reason for you to include them as part of your preconception preparation.
Research showed, that following a Mediterranean-inspired diet, full of antioxidant rich foods, in the six months before assisted reproductive treatments, gave women a significantly increased chance of pregnancy rates, and full term birth rates. That’s a pretty massive finding!
What about supplements for egg health?
Vitamin supplements can be useful to improve intake of certain nutrients if your diet isn’t adequate but it’s always best to focus on food first. Prenatal vitamins should always be discussed and planned with your health care provider. This should be a qualified prenatal dietitian, as each person’s needs are entirely individualised.
Did your favourite foods make the list?
If you would like some assistance with improving your fertility, and your prenatal nutrition, book in for an initial consultation here.
Until next time,
Big Sis x
