Women, incorporate these 7 foods in your diet to improve your ovum quality

Talking about the factors that contribute to ovum quality, Dr Rinku Sengupta Dhar, Senior Consultant, Obstetrics & Gynaecology, Madhukar Rainbow Children’s Hospital said, “Several factors contribute to ovum quality, including a woman’s age, genetics, hormonal balance, lifestyle choices, and overall health. As women age, the number and quality of their eggs naturally decline. Genetic factors can also influence ovum quality. Hormonal imbalances, such as polycystic ovary syndrome (PCOS) or irregular menstrual cycles, can affect egg quality. Lifestyle factors like smoking, excessive alcohol consumption, poor diet, and high-stress levels can also negatively impact ovum quality.”

If you’re trying to conceive, you may be wondering how to improve the quality of your eggs and increase your chances of getting pregnant. The most important thing you should take care of is your diet. Eating wholesome and balanced meals is required to keep your reproductive system healthy. As such, Dr Noorie, a consultant radiologist took to Instagram to share 7 foods to boost your egg quality.

Have a look.

 

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1. Avocados: They are rich in monounsaturated fatty acids, vitamin A, and folate, which promote reproductive health.

2. Lentils and beans: They are rich in protein and folate, which improves the egg quality.

3. Berries: Raspberries, blueberries and strawberries–all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve egg quality.

4. Dry fruits and nuts: They are important sources of protein, vitamins and minerals. Selenium is abundant in walnuts and helps lessen chromosomal damage in eggs.

5. Green leafy vegetables: Broccoli, spinach, cabbage and kale help to combat oxidative stress and stimulates glutathione production.

6. Sesame seeds: They help in the release of an egg, progesterone production and strengthening of the endometrial lining of the uterus.

7. Foods rich in omega 3 fatty acids: Research indicates that eating foods containing high levels of omega-3s like fish, oysters and flax seeds may be effective to preserve fertility and improve egg quality.

Adding, Dr Devika Chopra, Ob-Gyn and Infertility Specialist, Bhatia Hospital Mumbai said, “A diet containing a balanced amount of carbohydrates, proteins and fats and also essential micro-nutrients does wonders for egg quality. Reducing refined sugars, processed foods, saturated fats, excessive sugars and caffeine is also beneficial. Additionally, fruits and green leafy vegetables to the diet can also improve egg quality.”

Apart from a healthy diet, there are some steps you can take to optimise and support ovum quality. Following are some strategies that may help, according to Dr Sethi:

Adopting a healthy lifestyle can positively impact ovum quality. (Source: Freepik)

*Maintain a healthy lifestyle: Adopting a healthy lifestyle can positively impact ovum quality. This includes regular exercise, a balanced diet rich in antioxidants, vitamins, and minerals, and maintaining a healthy weight. Avoiding smoking, excessive alcohol consumption, and illicit drug use is also important.

*Manage stress: Chronic stress can have a negative impact on reproductive health. Engage in stress-reducing activities such as meditation, yoga, deep breathing exercises, or any other activities that help you relax and manage stress effectively.

*Stay hydrated: Drinking an adequate amount of water helps maintain overall health, including reproductive health. It is recommended to drink enough water to stay properly hydrated throughout the day.

*Minimise exposure to toxins: Reduce exposure to environmental toxins and pollutants as much as possible. This includes avoiding pesticides, heavy metals, and other harmful substances.

*Get regular check-ups: Regular gynaecological check-ups are essential for monitoring reproductive health. Regular visits to a healthcare provider will help identify and address any potential issues affecting ovum quality.

However, Dr. Prasannalatha, Senior Obstetrician and Gynaecologist, Kamineni Hospitals, Hyderabad said addressing underlying reproductive disorders, such as PCOS or endometriosis, through medical intervention and lifestyle changes, is as crucial to improve egg quality. Additionally, fertility treatments like IVF or ICSI can be used in cases where ovum quality is a concern.

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