5 Foods to increase the quality of eggs

As we get older, our egg quality starts to decline. I wish I had noticed these warnings more when I was younger... But if you need to improve the health of your eggs, be reassured that your diet can

Today, I will share my top 5 foods to boost your egg health.

Before we get into my top 5, I want to point out that these foods aren't magic. Having a "super diet" is more important than a "superfood,"" but the nutrients in these five foods can help boost your egg quality... and I'll explain why.

In my number 5 spot, I've chosen oysters.

The reason why oysters can be beneficial for our eggs is that they are one of the richest food sources of zinc. Measuring zinc status is challenging, but it's believed that up to 85% of women of childbearing age may be deficient. Zinc is vital in cell division and growth and essential for healthy eggs. I always feel so decadent when I'm eating oysters, so enjoy!!

Egg-enriching food number four, I've awarded to red meat. Red meat is also rich in zinc, but I've put it in fourth place because it is one of the best sources of coenzyme Q10. Studies indicate that CgQ10, as it is also called, can improve egg health, particularly older ladies' eggs. It protects the eggs to prevent cell and DNA damage.

This compound was called ubiquitous because it is universal in animal products, especially meat, so we only need a little core to meet our ubiquitous requirements. Look for premium, lean red meat such as kangaroo or lamb, and keep your portion sizes small. 

I recommend adding a portion about the size of a matchbox to a stir fry or sandwich. Blueberries are one of the richest sources of antioxidants. Antioxidants help to protect our eggs from free radical damage.

But, really, who needs an excuse to eat blueberries??

Seeds from Chia are rich in omega 3 ALA. Omega 3 has been shown time and time again to be one of the best nutrients for egg health. The average fat ratio of omega 6 to omega 3 fats in Western countries is eighteen to one, yet ideally, it should be one to one like that of the Mediterranean Diet. That tells us that our diet requires a lot more omega-3-rich foods.

To increase your intake of chia seeds, sprinkle them over your yoghurt or breakfast cereal, add a spoonful to salads or smoothies, or make a chia porridge. I've awarded my top prize to...drumroll, please... Salmon!

Salmon gets the prize as my favourite food for improving egg health because it is one of the richest sources of EPA and DHA long-chain omega 3. The omega 3 in chia seeds is ALA, which needs to be converted to the long-chain EPA or DHA forms, so it's good but not AS good as the long; and, out of different types of fish, salmon is one of the richest sources of these good fats.

Summation: Omega 3 helps to reduce inflammation, which has been found to optimize the health of our eggs, so I'd recommend aiming to include some oily fish, such as salmon, at least two to three times per week in the lead-up to the conception or egg collection.