“You can’t control your age, but you can support your egg health. The right foods before IVF can give your eggs the best possible chance—and science shows us how.”
When preparing for IVF, women often ask: “Is there anything I can do to boost my egg quality?” While no food is a magic bullet, research shows that diet plays a major role in reproductive health.
At HopeNests, we guide you with evidence—not myths—so you know exactly what to eat to give your eggs the strongest start possible.
1. Why Egg Quality Matters for IVF
Egg quality directly impacts:
- Embryo development
- Implantation success
- Pregnancy outcomes
Healthy eggs = higher IVF success rates.
2. Key Nutrients That Support Egg Health
Eggs thrive when your body has the right building blocks:
- Antioxidants → Protect eggs from oxidative stress (Vitamin C, Vitamin E, selenium, zinc)
- Omega-3 fatty acids → Improve blood flow to ovaries and reduce inflammation
- Folate & B-vitamins → Support DNA integrity and cell division
- Iron → Essential for ovulation and egg maturation
- CoQ10 → Found in certain foods, linked to better egg quality with age
3. Best Foods to Eat for Egg Quality
Here are research-backed fertility foods you can add to your diet:
- Leafy greens (spinach, kale, ugu): Rich in folate and iron
- Fatty fish (mackerel, salmon, sardines): High in omega-3s
- Nuts & seeds (almonds, walnuts, flax, chia): Antioxidants + healthy fats
- Eggs: Excellent source of protein and choline for cell health
- Whole grains (brown rice, millet, oats): Support stable blood sugar
- Berries (blueberries, strawberries): Packed with antioxidants
- Beans & lentils: Plant protein + folate
- Avocados: Healthy fats that support hormone balance
4. Foods to Limit or Avoid Before IVF
- Processed foods high in sugar & trans fats
- Excess caffeine (limit to 1 cup coffee/day)
- Alcohol (damages egg quality and IVF outcomes)
- Red/processed meats (linked to inflammation)
5. Nigerian Context: Fertility-Friendly Local Foods
- Ugu (fluted pumpkin leaves): Folate and iron powerhouse
- Okra: Folate-rich vegetable
- Plantain: Energy source + B-vitamins
- Tiger nuts: Good for antioxidants and natural energy
- Beans & moi-moi: Plant protein + fertility nutrients
6. Lifestyle Pairing with Diet
Food is powerful, but it works best when paired with:
- Regular moderate exercise
- Stress management (yoga, meditation, counseling)
- Quality sleep (7–9 hours)
- Supplements recommended by your fertility doctor (e.g., CoQ10, prenatal vitamins)
Key Takeaways
- Egg quality is crucial for IVF success, and nutrition is a major factor.
- Antioxidants, omega-3s, folate, and iron support healthier eggs.
- Nigerian diets offer fertility-friendly foods like ugu, okra, and beans.
- Avoid alcohol, smoking, excess caffeine, and processed foods.
At HopeNests, we help you take control of your fertility journey with science-backed steps—because every choice brings you closer to parenthood.
