Fertility Diet To Improve Egg Quality: A Complete Guide & Food List

If you are looking to improve your fertility and egg quality, you may want to consider trying the fertility diet. This diet is based on scientific evidence and focuses on nutritious, nutrient-dense foods that can help improve egg quality, support the reproductive system, and boost fertility.

This guide will provide an overview of the fertility diet, discuss the foods that should be included, and provide tips for creating a fertility-boosting meal plan. Let’s get started.

The importance of a fertility diet

A healthy diet can have a huge impact on female fertility, mainly by improving egg quality and enhancing the chances of conception. To be most beneficial, a fertility diet should include certain vitamins and minerals, increase the intake of healthy fats, be low in unhealthy fats, carbohydrates, and processed foods, and include specific superfoods that support fertility.

Egg quality refers to the quantity and quality of immature eggs in a woman’s ovaries. Poor egg quality is one of the main causes of infertility in women over 35 years old. Eating a balanced diet rich in nutrients that support egg health can help to improve egg quality and increase the chances of conceiving successfully.

Some nutrients like Omega 3 fatty acids are thought to reduce inflammation in the body leading to improved overall health for both men and women trying for a baby. Vitamins A & E may help enhance embryo development which could ultimately improve egg health too.

Additionally, zinc helps with overall reproductive function including boosting libido while some other vitamins are essential for normal ovulation function.

It is important to ensure you get plenty of leafy vegetables in your diet as they contain essential folic acid which helps prevent birth defects such as spina bifida if you do fall pregnant but also supports the development of healthy eggs prior to conception.

As with any major life changes it is wise to discuss food choices with your doctor or nutritionist prior to making any significant changes to your diet or supplement intake while trying for a baby.

Nutrients for Egg Quality

Eating certain types of food can help improve egg quality. It is important to understand the different nutrients that are beneficial to egg quality and fertility. This guide will discuss the various nutrients that can help improve your egg quality and provide you with a comprehensive food list of items that contain these beneficial nutrients. Let’s take a look.


Folate is a B vitamin involved in DNA synthesis, repair, and methylation. It plays an essential role in regulating the adequate development of genetic material within eggs and increasing egg quality. Folate is found naturally in food such as dark green, and leafy vegetables (spinach, kale, collard greens) and can also be taken as a vitamin supplement.

Additionally, foods that are fortified with folate include cereals, bread, pasta, and flour. Women who have adequate folate intake before conception can reduce the risk of neural tube defects and birth defects in the baby by almost 70%. For this reason, it’s important to check food labels for folate content when choosing meals.

Vitamin D

Vitamin D is important for egg quality because it helps regulate hormones and create an environment conducive to producing healthy eggs. Vitamin D also plays a role in your immune system and can improve your overall health, which can have a positive effect on fertility.

Good sources of Vitamin D include egg yolks, certain fish such as salmon, tuna, and mackerel (all rich in omega-3 fatty acids), fortified milk, cereal, and some orange juice varieties.

You can also get Vitamin D from sunshine exposure although it’s not recommended that you go beyond 15 minutes per day without protective sunscreen or clothing. You should still be careful when getting sunshine exposure if you don’t want to burn.

It is also possible to get vitamin D through supplements or multivitamins; however, too much vitamin D can be detrimental to your health and fertility so please consult with your doctor before taking any supplements. It’s important to find the right balance of nutrients for stronger egg quality and stick with good dietary habits for optimal fertility health.

Vitamin E

Vitamin E is an important micronutrient that is essential for fertility, including egg quality. It helps protect eggs and sperm from damage by molecules known as free radicals. Vitamin E is also an antioxidant, meaning it helps reduce oxidative stress before and after fertilization. It may also help improve the function of follicles and prepare the uterus for implantation.

Foods that are high in vitamin E include almonds, sweet potato, avocado, olive oil, and sunflower seeds. Spinach and other greens as well as fortified breakfast cereals are also excellent sources.

For those who require more than can be obtained through diet alone, there are a variety of supplements available such as natural tocopherol capsules or tocotrienols which are extracted from plant sources like rice bran or palm oil.

Vitamin E has many health benefits, but it is especially important for fertility and egg quality due to its capacity to protect vulnerable eggs from cellular damage caused by oxidative stressors.

If you are trying to conceive naturally or through assisted reproductive technology (ART), adding food sources of vitamin E into your diet can provide extra protection against any negative effects that could otherwise jeopardize your chances of a successful outcome.

Omega-3 fatty acids

Omega-3 fatty acids are essential components of a healthy diet for fertility and overall health. They are important for egg quality, as well as providing a number of other benefits such as reducing inflammation. Research has supported the use of omega-3 fatty acids for increasing egg quality and helping to support healthy, viable embryo development.

Good sources of omega-3s include fatty fish such as salmon, tuna, sardines, and trout; flax seeds; chia seeds; walnuts; and plant-based oils like canola oil, olive oil, and avocado oil. You may also opt to take an omega-3 supplement or eat foods that have been fortified with omega-3s.

To get the most benefit from your omega-3s (or any supplement), always talk it over with your doctor first to make sure it’s right for you in your specific situation.

For optimal egg, health and quality aim to get 1 gram (1g) of EPA and DHA combined each day from all sources combined – food, supplements, or fortified foods. This is roughly two servings of salmon every week or four sardine meals each month or six tablespoons per week of ground flaxseed meal.

To increase DHA levels you could also discuss taking an algal DHA supplement with your doctor if needed. Doing this will provide the optimal amount for optimal egg health.

Foods to Eat

Eating a healthy and well-balanced diet is important for overall health, especially when trying to improve your egg quality. There are certain foods that are especially beneficial for your fertility and egg quality.

Eating more of these fertility-friendly foods can give you the best chance of having a healthy pregnancy. Let’s explore which foods can help improve your fertility and egg quality.

Leafy greens

Leafy Greens are high in antioxidants and have an abundance of nutrients. They can help to reduce inflammation, boost fertility, improve egg health and also provide essential vitamins and minerals that are critical for egg production.

Examples include spinach, kale, collard greens, Swiss chard, and lettuces such as romaine and butterhead, bok choy, arugula, and cabbage. Leafy green vegetables can be incorporated into salads or steamed with a main meal.

They contain protein, vitamin K (which helps promote the growth of healthy eggs) folate (essential for conceiving), calcium (for a healthy reproductive system), and carotenoid anti-oxidants which help to protect cells against oxidative stress damage.

Whole grains

Whole grains are considered to be an important part of a fertility diet as they provide vitamins, minerals, proteins, and much more needed for the health of both male and female reproductive systems. Whole grains—barley, oats, brown rice, quinoa, and bulgur—should make up at least half of your grain servings each day.

These unprocessed grains are higher in fiber than processed grain products like white bread or pastries. Whole grains also contain important minerals such as zinc and magnesium which help with egg development and may increase fertility rates.

In addition, carbohydrates found in whole grains are necessary for developing ovarian follicles when women undergo ovulation. Moreover, whole grains provide women with vital folate content which helps to prevent birth defects when conception occurs.

Lastly, whole grains contain plentiful antioxidants that help regulate metabolism and eliminate toxins that may interfere with fertility. Eating wholesome sources of carbohydrates like whole grain bread/cereals rather than processed sources like sugary breakfast cereals is essential to any fertility diet plan.

Definitely include a variety of whole grain foods into your meal plan; below is a list that provides multiple options:

-Steel-cut oats
-Bulgur wheat
-Brown rice
-Whole wheat pasta

Citrus fruits

Citrus fruits such as oranges, grapefruits, and lemons are packed with vitamin C and folate. Vitamin C is essential to an overall healthy diet, as it aids in tissue repair, helps form connective tissue as well as blood vessels and helps with the absorption of iron – which is essential for both men and women.

Folate is an important vitamin that can be found in most leafy green vegetables. It helps to promote cell growth, development, and DNA synthesis – all important components in improving your fertility.

Citrus fruits are also a good source of fiber which can help to regulate your digestion and the feeling of fullness throughout the day which can help keep you away from other unhealthy temptations like processed foods that may affect your fertility.

Eating citrus fruits on a regular basis can give a boost to your overall fertility health while providing lots of other essential vitamins and minerals along the way!

Nuts and seeds

Nuts and seeds are loaded with important micronutrients that can help to improve egg quality in women. They are packed with omega-3 fatty acids and antioxidants, along with zinc, vitamin B6 and magnesium. These all play an important role in improving egg health, as well as ovarian function.

Examples of nuts and seeds that you can include in your diet to improve fertility are almonds, cashews, macadamias, walnuts, pecans, pistachios, pumpkin seeds, chia seeds, and flaxseeds. When snacking on nuts and seeds be sure to stick to just a small handful to avoid overconsumption of fat which can interfere with fertility.

In addition to eating raw nuts and seeds, you can also opt for nut butter such as almond butter or tahini (sesame seed butter), which provide further sources of beneficial fats for fertility.

Lean proteins

When it comes to choosing lean proteins, there are a variety of healthy options available. Lean protein sources, such as salmon and tuna, provide essential vitamins and minerals while limiting fat intake.

Additionally, lean poultry like chicken, turkey, and eggs are an important part of a fertility diet. Eating eggs regularly is important because they are rich in choline, an essential nutrient shown to promote egg health. Beans and legumes are also excellent lean protein sources that can provide the body with added energy for increased fertility success.

In addition to these options, tofu is also an excellent source of vegan-friendly protein that can help individuals meet their dietary needs during this time. Incorporating additional plant-based proteins such as nuts and seeds can also increase fertility success.

Incorporating these foods into snacks or meals can not only aid in promoting egg quality but also help improve overall health as well. Finally, including omega-3 fatty acids in a diet is important since they have been shown to improve reproductive system functioning in both genders. Sources of omega-3s include salmon, tuna, flax seeds, and walnuts among other healthy fats.

Foods to Avoid

Eating to improve egg quality can be a great way to increase your chances of getting pregnant. Certain foods can have a negative effect on overall egg quality, so it’s important to know what foods to avoid. This section will cover some of the most common foods that should be avoided when trying to improve egg quality.

Processed foods

Processed foods are typically defined as foods that have been “prepared, cured, preserved, or packaged to increase their shelf life.” This includes foods such as white flour and sugar, refined grains like white rice and white pasta, processed meats like hot dogs and bacon, processed cheeses, salads that have preservatives or dressings added to them, sauces with hidden sugars or artificial sweeteners, canned vegetables with added preservatives and sodium sources, frozen dinners with high levels of sodium and additives like MSG.

Processed foods are often filled with unhealthy ingredients such as saturated fats, trans fats, excess sugars, and salt. They also tend to lack the essential vitamins and minerals needed for a balanced diet.

By avoiding processed foods you can focus on healthier options that provide your body with the optimal nutrition it needs to thrive. Eating fresh fruits and vegetables that are nutrient-dense along with lean proteins is the best way to keep your body healthy.

Trans fats

Trans fats are chemical compounds created by an industrial process that adds hydrogen to vegetable oil, creating a partially-hydrogenated oil. This transformation extends the product’s shelf life and it severely harms human health, making it a food to avoid.

Trans fats can be found in processed foods such as baked goods, fried foods, and frozen pizzas, as well as some packaged snack foods and margarine.

Although producers can use partially hydrogenated oils to lower the cost of ingredients in processed food products, essential fatty acids EFA’s (eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA)) cannot be synthesized by the human body or replaced with other sources of fatty acids. Refusing trans fat is important for the sustenance of your health.

It is important to inform yourself about nutrition labels when grocery shopping — trans fats can be labeled under different names such as “hydrogenated,” “partially-hydrogenated” or “fractions” oils; look for these expressions on food labels when avoiding products containing trans fats.

It is important to remain vigilant about the number of calories you consume daily – especially when dealing with hidden added fats – which can lead to other health problems in addition to increasing the risk of cardiovascular diseases.


When it comes to healthy eating, limiting or avoiding alcohol consumption is advised. Research has linked long-term drinking of alcohol with an increased risk of certain chronic and life-threatening conditions, such as cancer, heart disease, stroke, and liver problems. As such, it is wise to limit – or even avoid – consuming alcoholic beverages.

Alcohol contains calories that are empty in nutritional value and can contribute to an increase in weight. Its high-calorie content can also lead to eating more than one should since the appetite slows down after consuming alcohol.

In addition to the physical health effects caused by drinking alcohol, excessive consumption can lead to destructive behaviors that harm either individuals or their relationships with others.

Aggression towards others and risky sexual behavior have both been linked with excessive drinking for example. It could also result in brief episodes of memory loss referred to as ‘blackouts’ which can be particularly dangerous if driving a car for example.

Severe cases of intoxication called alcohol poisoning to occur when too much alcohol has been consumed within a short period of time and can even prove fatal if left untreated immediately. Symptoms include confusion, vomiting, and difficulty walking straight which are a sign that urgent medical attention is needed.

Hence it is important to remember these health risks when considering whether or not there is an occasion where it may be appropriate to drink alcoholic beverages responsibly – either socially or alone; as every situation is unique different people will make different decisions regarding this issue according to their own personal beliefs regarding the matter at hand.


Caffeine is a stimulant found in drinks such as coffee, tea, and soda. Consuming more than 200-300mg of caffeine per day from any source has been linked to fertility issues, as well as to higher miscarriage and lower egg quality in women. This can be due to the fact that consuming large amounts of caffeine can lead to an increase in cortisol levels, which can lead to decreased fertility.

It’s recommended to limit your daily intake of all forms of caffeine, including coffee and tea, to no more than 300mg per day when trying to conceive a baby. If you really have trouble avoiding caffeine altogether, then consider drinking decaffeinated versions instead.

Additionally, aim for organic options when purchasing tea or other caffeine-containing beverages, as conventional products will contain more pesticide residues which have been linked with infertility in some studies.


Following the fertility diet and food list can be an effective strategy to improve egg quality and help with fertility. Eating a variety of nutrient-dense, healthy foods, including plenty of plant-based foods, can support optimal ovarian health and increase your chances of a successful conception.

The fertility diet focuses on consuming high-antioxidant foods, limiting processed and refined foods, and eating plenty of healthy fats. By incorporating these recommendations into your lifestyle, you can improve egg quality, increase your chances of a successful conception, and ultimately achieve your desired outcome.

Summary of the fertility diet

A fertility diet is an evidence-based approach that encourages women to optimize their diet and lifestyle to improve the quality of their eggs, the chances of conception, and overall reproductive health. The diet has two core components: plant-based eating habits, and nutrient support through supplements.

The fertility diet focuses on consuming a variety of nutrient-rich plant-based foods such as fruits, vegetables, whole grains, nuts, legumes, and soy foods. These plant-based foods are especially important for supplying essential vitamins, minerals, and other compounds necessary for egg development.

Additionally, it recommends limiting animal proteins to no more than 3 servings per week and avoiding processed foods entirely.

In addition to dietary changes the fertility diet also emphasizes lifestyle changes such as reducing stress levels, daily exercise for 45 minutes or more each day, increasing exposure to natural sunlight, and getting adequate sleep (7-9 hours).

Supplementing with certain vitamins (like vitamins B6 and B12) omega-3 fatty acids (like fish oil), antioxidants (like turmeric) probiotics plus other herbal supplements might also be beneficial as a complement to dietary changes in order to make sure all necessary micronutrients are available for egg development.

Overall the fertility diet places an emphasis on improving overall health through carefully developed balanced meals that allow for adequate nutrition while limiting unhealthy fats sugar processed carbohydrates alcohol caffeine artificial sweeteners etc., which could inhibit female fertility through damaging substances that interfere with hormonal balance disrupt metabolism interfere with liver detoxification pathways etc., resulting in poor egg quality impaired implantation rates risk of miscarriage, etc.

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