Eating foods that increase egg quality is a great way to optimize your fertility but looking for foods to help increase egg quality is tough. Because of this, I’ve put together 2 easy foods list. The first list includes my recommended daily foods that boost egg quality and the second shows foods to eat weekly for optimal results. Further to that and to make it even easier for you, I’ve provided you with links to fantastic recipes. Be sure to click and save to make life easier for you.  

Daily foods to Increase egg quality 

1. Colorful Vegetables

Vegetables, in a variety of colors, are key to improving egg quality. Whether you cook them or eat them raw, aim for 3-4 colorful vegetables every day. Some good examples include adding avocado and tomatoes at breakfast, some dark leafy greens with red peppers and a grated orange carrot at lunch  and some yellow beans at dinner.  In fact, try this wonderful summer farro salad to get you started right away.  

2. Berries

These little gems are bursting with nutrients and make excellent snacks, meals, or drinks. Choose raspberries, blueberries, strawberries, or blackberries and switch them up often. One of my go-to recipes is a Blueberry yogurt parfait that I know you’ll love!  Swap up the berries and the nuts for a wider variety of textures, flavors, and nutrition. Here is one of my go-to recipes, a Blueberry yogurt parfait.   

3. Citrus fruits

Oranges, lemons, limes and grapefruits are rich in fiber, vitamin C, potassium, folate, calcium, thiamin, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin, pantothenic acid, and a variety of antioxidants. Add them to drinks, squeeze them over your favorite dish, or eat them whole. As a special treat, here is my creamy lemonade recipe, bursting with lemon-y goodness! As a special treat, here is my creamy lemonade recipe, busting with lemon-y goodness!

4. Whole Grains

Fourth, but no less important are whole grains.  Every study I read includes whole grains to improve egg quality.  These include quinoa, barley, farro, wild rice, buckwheat and oats. All of these are great sources of nutrients that boost egg quality and support uterine and hormone health.

5. Lean Protein

Fifth are lean proteins.  To be clear, I am quite specific when it comes to protein sources. Read more about how to get high-protein fertility snacks on-the-go.  A quick summary includes Greek yogurt, cottage cheese, fish, eggs, beans, lentils, tofu, poultry and seafood. 

2. Weekly foods to increase egg quality

1. Fatty Fish

If you are searching for foods rich in protein, healthy fats, and minerals like zinc, selenium, copper, then fatty fish are perfect. In addition to this, my preferred list includes smaller fish because of mercury levels. To be specific, smaller fish like wild salmon, lake trout, sardines, herring, tuna, and mollusks (clams, mussels, and oysters) are ideal. Aim for 2-3 meals per week of fatty fish.

2. Nuts and Seeds

Last and not least, nuts and seeds can be added to many foods.  Examples like Brazil nuts, walnuts, almonds, and pecans make great snacks or toppers and seeds like sunflower seeds, pumpkin seeds, hemp hearts, and chia seeds are wonderful in smoothies, cereals, or snacks. And, be sure to enjoy these 3-5 times per week.

Conclusion

So, as you can see, my motto, “May there always be colors on your plate and joy at your table”  sums it up perfectly.  Colorful veggies, berries, citrus fruits, whole grains and lean proteins every day help increase egg quality.  Even more, including the weekly foods also improve egg quality and overall health.  Plus, don’t forget to take notes and bring this list with you when you go grocery shopping are you’re eating at a restaurant or ordering take-out.