The ovulatory phase is only a short phase lasting about 3 days when hormones are at their highest. During this time, a distinct switch happens. Estrogen reaches its peak before dropping sharply to allow progesterone to take over. Read my menstrual phase article here: https://hazelandcacao.com/understanding-the-menstrual-cycle/
Zinc and calcium requirements are still high during this period as they were in the follicular phase, but soon after ovulation magnesium and vitamin b6 requirements increase to help aid progesterone production. During this phase, it is important to continue to focus on liver cleansing foods as well as immune specific foods. High estrogen levels are known to activate mast cells and increase histamine as well as decrease an enzyme called DAO which helps breakdown histamine in the body. This means underlying allergies eg, hayfever, dust allergies, food allergies, and asthma, etc can be worse at this time of the month. Some women can also suffer from histamine intolerance and may have difficulty consuming high histamine foods. This is a period of peak physical energy and good blood sugar regulation for most people. Many women can feel an increase in appetite around ovulation. Some women experience mood changes around ovulation, this is caused by the sudden drop in estrogen juts prior to ovulation and can give PMS like symptoms (PMS is also caused by dropping hormones at the end of the month). It can also be caused by histamine secreted by mast cells which is why it is so important to aid the liver in processing estrogen well.
During this time it’s a good idea to focus on foods that are natural antihistamines, especially if you suffer from high histamine symptoms (allergy) around ovulation. The best-known antihistamine compounds are quercetin and bromelain. Quercetin can be found in onions, apples, grapes, and citrus among other foods. Bromelain can be found in paw paw (papaya) and pineapple. Beyond this honey and bee pollen, stinging nettle and butterbur have been shown to assist people in reducing allergy symptoms.
Personally I find this phase very difficult to plan for eating wise because it is such a short phase, however, I can feel the shift within me around ovulation, so during this time I just eat intuitively and give my body what it feels like and as much as it feels like. I have suffered from seasonal allergies and dust allergies every since I was a little girl following large antibiotic use when my whole family came down with glandular fever. My allergies have improved significantly since then however after tracking a few months in a row, I have noticed increased allergy symptoms at ovulation. Some months I have zero allergy symptoms at all except for on the day of ovulation. For this reason, I attempt to be a little more intentional about adding some antihistamine foods in the ovulatory phase.
These are just some of the foods to focus on around ovulation. All plant foods are helpful at all times of the month.