Seafood, whole milk, and legumes are rich in vitamins, minerals, and omega-3s, which help balance hormones, slow down ovarian aging, and increase fertility.
Dr. Tran Thi Tra Phuong, from the Nutrihome Nutrition Clinic System, stated that egg quality affects the chances of fertilization and implantation, and also determines the ability to maintain a pregnancy. The higher the egg quality, the better the embryo quality, and the higher the success rate of pregnancy.
However, egg quality is not constant and is easily affected by external factors. Age, environmental toxins, and lifestyle can all cause egg quality to decline. Psychological factors such as stress, insufficient sleep, and imbalances in nutrition and hormones also affect eggs.
According to Dr. Tra Phuong, establishing a balanced diet plays a crucial role in reproductive health. Foods rich in nutrients such as iron, fiber, carbohydrates, unsaturated fats, animal protein, plant protein, vitamins, and folic acid help stabilize hormones and blood circulation, strengthen reproductive organs, improve egg quality, and increase the chances of conception.
Seafood, especially oily fish like salmon, catfish, cod, and tilapia, is rich in omega-3 unsaturated fatty acids, which help increase blood flow to the uterus, regulate reproductive hormones and menstrual cycles, fight inflammation, slow down ovarian aging, and improve egg quality. Oysters also contain plenty of zinc, which stimulates ovulation and fertility in women.
According to the U.S. Food and Drug Administration (FDA), women trying to conceive should eat 300-350 grams of seafood per week... However, bottom-dwelling seafood should be limited due to its high content of heavy metals such as mercury.
Whole milk, including fresh milk, formula milk, and dairy products such as cheese, cream, and yogurt, is rich in animal protein, vitamins A, D, E, K, and minerals like calcium and zinc... which are beneficial in improving egg quality, stimulating natural ovulation, and increasing the chances of conception.
Legumes such as soybeans, lentils, winged beans, and black beans are rich sources of protein, fiber, and folate. Increasing consumption of these products helps balance hormones and stimulate early ovulation.
Healthy foods provide the necessary nutrients for a healthy reproductive system. Photo: Freepik
Dark green leafy vegetables and ripe fruits such as spinach, water spinach, kale, collard greens, mustard greens, oranges, watermelon, and strawberries are rich in folic acid, vitamin C, and iron. These nutrients not only nourish the eggs but also reduce the risk of neural tube defects in the fetus. Vitamin C acts as an antioxidant, has anti-inflammatory properties, and helps neutralize free radicals in the body – agents that damage egg cells.
Nuts like walnuts, macadamia nuts, and cashews are also beneficial because they are rich in fiber and omega-3s.
According to Dr. Tra Phuong, women should combine appropriate exercise to relieve stress and maintain a healthy weight. Being overweight, obese, or underweight all affect fertility. Fat tissue in obese individuals can block the fallopian tubes. In underweight and weak individuals, eggs do not receive enough nutrients to develop healthily, leading to a decline in quality.
Drinking plenty of water helps maintain adequate cervical fluid, making it easier for sperm to reach the egg and increasing the chances of fertilization. Women should drink about two liters of water per day and limit tea, caffeine, alcoholic beverages, and carbonated drinks.
Quitting smoking, getting enough sleep, and having thorough examinations and treatments for any gynecological or reproductive health issues (if any) are also ways to ensure egg quality, increase the chances of conception, and avoid pregnancy complications.
Trinh Mai
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