12 Foods That Are Good For Ovulation Period
The ovulation period is a process that develops in the menstrual cycle that healthy women experience every month from puberty to menopause. This process, also known as ovulation, is very important especially for couples who want a baby. Because in this process, the female egg is fertilized with sexual intercourse. Thus, the first steps of pregnancy are taken.
Research shows that; Changing diet and lifestyle and making healthy food choices increase egg quality in women. Then how should it be fed during the spawning period? Which foods should women consume during the ovulation period and which foods should they avoid?
What is the Ovulation Period?
- ovulation period; It is a process in the menstrual cycle that takes place periodically in every woman of reproductive age, from puberty to menopause.
- Also known as ovulation.
- The process of releasing the egg from a sac called a follicle into the fallopian tubes is called the ovulation period.
- In a healthy woman, approximately 3-30 eggs mature each month.
- The most mature of these eggs is released under the influence of hormones when the time comes. This oscillation lasts for 24 hours.
- Male sperm can live in the woman’s body for 4-5 days.
- In this process, if the egg and sperm meet, the first steps of pregnancy are taken.
- If fertilization does not occur; The egg, which remains alive for 12-24 hours, dissolves in the body and is thrown out with the menstrual bleeding that occurs after an average of 14 days.
What are the Ovulation Period Symptoms?
The symptoms of the ovulation period can be summarized as follows:
- Pain and burning sensation in the lower abdomen
- swelling in the abdomen
- 0.5 degrees higher basal body temperature
- Transparent, slippery, and prolonged vaginal discharge
- Increase in sexual desire
- increase in cervix opening
- breast tenderness
- Sensitivity to taste and smell
These symptoms listed above may not be experienced every month. Some months the symptoms are more severe, while some months there may be no symptoms at all. Both situations are normal.
When is the ovulation period?
- The ovulation period is a very important period, especially for couples who want a baby.
- With the sexual intercourse that takes place in this process, the egg is fertilized and pregnancy occurs.
- So when is the ovulation period? This period coincides with the middle of the menstrual cycle, which takes place every 28 days on average.
- Egg release occurs on the 6th day following the first menstrual day and continues until the 14th day.
12 Foods That Are Good For Ovulation Period
It is very important to follow the ovulation period, especially for couples who want a baby. Although the ovulation process is a natural process, it can sometimes be delayed due to stress and various health problems. Certain foods are known to support the ovulation process.
Experts say that foods containing folic acid, omega 3 fatty acids, zinc, magnesium, selenium, and vitamins A, D, and E increase the number and quality of eggs.
So what to eat during ovulation? Here is the answer…
1) Group B Vitamins
- In fact, all vitamins, not just B group vitamins, increase fertility by supporting the ovulation process.
- During the ovulation process, you can include foods containing B group vitamins a little more in your diet.
- In order to consume foods from different food and vitamin groups, we recommend that you give importance to diversity in your nutrition plan. The more varied your diet, the more vitamins and minerals you get into your body.
- Especially green leafy vegetables increase egg quality thanks to the folic acid they contain. It also reduces the risk of miscarriage due to genetic anomalies. Spinach and chard are good examples of green leafy vegetables.
- Broccoli, one of the green-colored vegetables, is rich in both folic acid and vitamin C. Thanks to these properties, it helps the progesterone hormone to penetrate into the cell. It also reduces the risk of luteal phase insufficiency. Potatoes, a vegetable rich in vitamin C, have the same effect.
- Thanks to the beta carotene it contains, carrots increase the number of eggs while reducing the risk of miscarriage.
- To improve egg quality and have a healthy pregnancy, you should not miss brussels sprouts and white cabbage from your diet.
3) Vegetable Proteins
- It is recommended to consume vegetable proteins rather than animal protein during the laying period.
- This is because excessive consumption of animal protein reduces egg quality.
- During the spawning process, you can consume vegetable protein sources such as hazelnuts, walnuts, pistachios, pumpkin seeds, lentils, buckwheat, quinoa, and peas with peace of mind.
4) Omega 3 Fatty Acids
- When it comes to omega 3 fatty acids, many people think of fish.
- These fatty acids, which are very beneficial for our body, are abundant in eggs, walnuts, flaxseed, chia, flaxseed oil, canola oil, soybean oil, as well as fish species.
- Omega 3 fatty acids offer many benefits to the body, from reproductive health to brain health, from depression to bone development.
5) Sources of Magnesium
- Thanks to scientific studies, it has been revealed that foods containing magnesium support ovulation and even facilitate pregnancy.
- To improve egg quality; You can take care to consume foods rich in magnesium such as lentils, peas, beans, walnuts, hazelnuts, bananas, and green leafy vegetables.
- In addition, natural mineral waters are also a drink rich in magnesium. You can consume a glass of natural mineral water a day.
6) Foods Containing Zinc
- Zinc, like magnesium, is one of the minerals that increase fertility. Its effectiveness has been proven by scientific studies.
- Poultry, red meat, milk and dairy products, shellfish, and nuts are good sources of zinc.
- To improve egg quality, you can include more zinc-containing foods in your diet.
- Egg; It is a food rich in omega 3 fatty acids, choline, folic acid, and vitamin D. Thanks to the vitamins, minerals, amino acids, and components it contains, it reduces the effects of polycystic ovary syndrome and fibroids.
- Increases egg quality and number.
- Experts recommend that women considering pregnancy eat 2 eggs a day.
- Banana, one of the favorite fruits of almost everyone, is a food rich in potassium and vitamin B6 .
- Thanks to these properties, banana increases egg quality.
- Fig is a super fruit thanks to the vitamins and minerals it contains.
- It is a natural source of healing for whole-body health.
- Thanks to the amino acids it contains, figs support cell development and help ovulation.
- Pomegranate, one of the fruits with high antioxidant value, is rich in vitamin C.
- Vitamin C helps the hormone progesterone to penetrate into the cell.
- And also; Prepares the endometrium for the fertilized egg to implant.
- It is also known to increase sexual desire.
- Avocado is one of the first fruits that come to mind when it comes to healthy eating.
- Because it contains plenty of unsaturated fatty acids, folic acid, fiber, and vitamin E.
- Vitamin E contributes to the maturation of the endometrium.
- It also helps the fertilized egg implant in the uterus.
12) Red Colored Fruits
- Red-colored fruits such as blueberries, black mulberries, and raspberries contain plenty of folic acids and vitamin C.
- Thanks to these properties, they contribute to the penetration of the hormone progesterone into the cell.
- They also reduce the risk of luteal phase insufficiency.
How Many Days Does the Ovulation Period Last?
- The spawning period lasts an average of 5-6 days. This process is the period that continues until the egg matures and leaves the follicle and until ovulation occurs.
- The realization of ovulation, that is, the period of survival of the egg is between 12-24 hours.
- Therefore, we can say that ovulation takes 1 day, and the spawning period lasts 5-6 days.