As we get older our egg quality starts to decline.
I wish I had taken more notice of these warnings when I was younger...
But, if you need to improve the health of your eggs, be reassured that your diet can
make a big difference.
Today I'm going to share with you my top 5 foods for boosting your egg health.
Stay tuned!
Welcome back!
Now, before we get into my top 5, I just want to point out that these foods aren't magic.
It's more important to have a "super diet" than a "super food", 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.
It's difficult to measure zinc status, but it's believed that up to 85% of women of child-bearing
age may be deficient.
Zinc plays an important role in cell division and cell growth, so is 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 the reason why I've put it in fourth place is that it
is one of the best sources of a compound called coenzyme Q10.
Studies suggest that CoQ10 as it is also called, may improve the health of eggs, especially
the eggs of us older ladies.
It seems to protect the eggs to prevent cell and DNA damage.
Another name for coenzyme Q10 is ubiquitone.
The reason why this compound was called ubiquitone is that it is ubiquitous in animal products,
especially meat, so we don't actually need very much meat to meet our requirements of
ubiquitone.
As always, focus on quality over quantity.
Look for premium, lean red meat such as kangaroo or lamb, and keep your portion sizes small.
I usually recommend adding a portion about the size of a matchbox to a stir fry or sandwich.
OK, let's move on to third place.
Which I've given to blueberries.
Yum!
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??
I've awarded second place to chia seeds.
Chia seeds are rich in ALA omega 3.
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.
This tells us that we need a lot more omega 3 rich foods in our diet.
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.
Which leaves us with position number one.
I've awarded my top prize to...drumroll please...
Salmon!
Salmon gets the prize as my favourite food for improving egg health because of the fact
that 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 chain form that we get from fish.
And, out of different types of fish, salmon is one of the richest sources of these good
fats.
Omega 3 helps to reduce inflammation which has been found to really optimise 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 conception or egg collection.
Oh, and one last tip...our eggs take approximately three months to mature before ovulation, so
if possible, ensure that you are consuming a nutritious diet for at least 90 days
before conception or egg collection.
So, to recap, we're looking for foods rich in:
- Zinc - Coenzyme Q10
- Antioxidants, and - Omega 3.
And try to follow a diet low in sugar and saturated fats.
Now, I've put together a special gift for you!.
A free fertility meal plan to help you get started on improving your egg health.
To download it, simply go to www.melaniemcgrice.com/fertility And, if you have any questions, feel free
to post them below!
I look forward to hearing how you go!!
See you next week!