How to Use Nutrition to Improve Egg Quality and Support Conception
Pilar Manzanaro
Article
6 min
A deliciously nutritious alternative to traditional burgers, packed with hormonal balance promoting foods, fibre and veggie protein to boost egg and sperm quality.
Trying to conceive can feel overwhelming, especially when faced with uncertainty about what really works. One of the biggest questions couples ask is what foods to eat to improve egg quality and support ovulation. With so much conflicting information online about foods to avoid when trying to conceive or what foods make you less fertile, it’s easy to feel confused and anxious.
The good news is that evidence shows diet plays a crucial role in reproductive health. From improving hormone balance to supporting ovarian reserve and sperm quality, nutrition has a direct impact on fertility outcomes. The humble chickpea and quinoa burger is more than just a plant-based meal, it is packed with nutrients that fall into the category of foods to help egg quality and foods that support ovulation.
By learning how to harness the power of fertility-boosting foods and understanding which foods to avoid while trying to conceive, you can take an empowering step toward improving your chances of conception.
Step 1. Focus on foods that improve egg quality
The quality of eggs is one of the most important factors in female fertility. While age remains the strongest determinant, nutrition can influence egg health by reducing oxidative stress and supporting mitochondrial function in the eggs themselves.
Research confirms that diets rich in antioxidants, healthy fats, and micronutrients are linked to improved ovarian reserve and egg health (PubMed research on dietary antioxidants and ovarian health). Chickpeas, for example, are high in folate and iron, two nutrients critical for healthy ovulation. Quinoa adds plant-based protein and B vitamins, while peas provide lutein, an antioxidant shown to support follicle development.
These ingredients make chickpea and quinoa burgers an ideal example of foods to increase egg quality that also fit easily into everyday meals.
Why antioxidants matter for egg health
Eggs are highly sensitive to oxidative stress. Excessive free radical activity can damage DNA, reduce embryo viability, and contribute to infertility. Antioxidant-rich foods, including spinach, coriander, peas, and quinoa, help neutralise free radicals.
Studies highlight that women who eat diets high in fruits, vegetables, and whole grains rich in antioxidants show better egg quality and higher pregnancy rates compared to women who consume diets high in processed foods (Cell Metabolism review on nutrition and reproduction).
Step 2. Balance your diet for each phase of the menstrual cycle
Nutrition needs shift throughout the menstrual cycle. Learning which foods for the follicular phase or foods to eat in the luteal phase are most beneficial allows you to support your body at the right time.
- Follicular phase (day 1–14): Focus on iron-rich foods like chickpeas and leafy greens, and antioxidants from colourful vegetables. These foods help egg development and prepare for ovulation.
- Ovulation (around day 14): Prioritise foods that support ovulation, such as quinoa (for B vitamins), peas (for lutein), and omega-3 rich sources like chia seeds or oily fish. These are foods to eat during ovulation week when the body needs optimal hormone support.
- Luteal phase (day 15–28): Choose magnesium-rich foods like nuts and seeds, plus complex carbs like quinoa to stabilise blood sugar and support progesterone production. These are essential foods to eat in the luteal phase.
By cycling your nutrition in this way, you create the best environment for ovulation and implantation.
Foods that support ovulation
The ovulation phase is a key window for fertility. Foods to eat while ovulating include protein-rich grains like quinoa, legumes like chickpeas, and leafy greens like spinach. These foods provide B vitamins, folate, and antioxidants that nourish developing follicles.
A study published in Human Reproduction found that higher intakes of plant-based protein were associated with improved fertility outcomes and lower risk of ovulatory infertility (PubMed plant protein and ovulation study).
Step 3. Avoid foods that decrease fertility
Just as some foods can improve egg quality, others may reduce fertility. Identifying foods to avoid when trying to conceive is essential.
- Processed foods and refined sugar: These contribute to inflammation and hormonal imbalance, both of which can harm egg quality.
- Excess caffeine and alcohol: Research links very high caffeine intake to reduced fertility in females, while alcohol impacts both egg quality and sperm function.
- Trans fats and fried foods: These can increase insulin resistance, a factor linked to ovulatory infertility.
When couples ask what foods make you less fertile, these are at the top of the list. Processed, fried, or highly sugary foods are key foods to avoid while TTC (trying to conceive).
Foods to avoid when trying to conceive
Here is a practical checklist of things to avoid when trying to get pregnant:
- Foods high in trans fats (fried fast food, pastries, margarine)
- Sugary drinks and processed snacks
- Excess red and processed meats
- Very high caffeine intake (over 500mg daily, equivalent to 5+ cups of coffee)
- Alcohol (especially heavy drinking)
These categories capture common foods to avoid if trying to get pregnant and foods to avoid during ovulation, as they may interfere with hormone balance.
Step 4. Build meals with fertility-boosting ingredients
The chickpea and quinoa burger recipe is a practical example of how to turn fertility research into everyday meals. It brings together complete plant protein, fibre, iron, B vitamins, folate, and antioxidants nutrients consistently linked with improved reproductive health.
Here’s a breakdown of the fertility benefits of key ingredients:
- Chickpeas: Rich in folate, iron, and plant protein. Classified as foods to help egg quality because folate supports healthy DNA replication in developing eggs.
- Quinoa: A complete protein source and high in B vitamins, including folic acid, essential for egg development and preventing neural tube defects.
- Spinach: Packed with antioxidants and iron, supporting ovarian function and blood health.
- Peas: Provide lutein, an antioxidant that supports follicle quality and sperm motility.
- Coriander & cumin: Anti-inflammatory herbs that support digestion and reduce oxidative stress.
Eating meals like these regularly integrates foods to improve egg quality and foods that support ovulation into your lifestyle in an easy, enjoyable way.
Step 5. Address lifestyle factors alongside nutrition
Nutrition is central, but other lifestyle factors are equally important for fertility. Stress, sleep, and body weight all influence ovulation and egg quality.
A study published in BMC Public Health highlighted the psychological burden of infertility, showing that stress reduction and supportive lifestyle changes can improve outcomes for couples trying to conceive (BMC Public Health study on infertility and wellbeing).
By combining healthy eating with adequate rest, moderate exercise, and stress management, couples create a holistic foundation for conception.
Moving forward with confidence
Improving egg quality through diet is one of the most empowering steps you can take on your fertility journey. Chickpea and quinoa burgers are more than a delicious plant-based option they are foods to eat to improve egg quality, support ovulation, and enhance overall reproductive health.
At the same time, being aware of foods to avoid when TTC and things to avoid when trying to get pregnant ensures you aren’t accidentally undermining your fertility efforts.
For more guidance on nutrition and fertility, explore these expert resources from Conceivio:
