Research suggests that diets high in processed meat, sugary drinks, and refined carbohydrates are associated with low sperm quality. Swap sausages and burgers for lean protein and swap ready meals for home-cooked dishes made with whole foods.
Leafy green vegetables, avocados, tomatoes, and strawberries are all high in vitamin C, which has been linked to higher sperm count and motility. Maca root is another fertility superfood that’s been used for centuries. It has natural libido-boosting properties and also contains folate.
Oily Fish
When it comes to fertility issues, most people assume that they are caused by a female issue, but the truth is that male factors can also contribute. One such factor is diet, as research shows that eating a healthy, balanced diet is important for fertility and semen quality.
In particular, consuming oily fish (mackerel, salmon, and sardines) can help improve sperm count and motility by providing essential omega-3 fatty acids. These fatty acids can help increase blood flow to the testicles, which helps boost sperm production and improve sperm quality.
Another important nutrient to consume is vitamin C, which can help prevent chromosomal abnormalities in sperm. You can get vitamin C from fruits and vegetables such as berries, kale, collard greens, and tomatoes. Also, eating foods that are high in lycopene may help to increase sperm count and motility. This nutrient can be found in red fruits and veggies such as tomatoes, watermelon, and pink grapefruit, as well as leafy greens and oranges.
Folate is another nutrient that can be beneficial for fertility, especially when it comes to improving sperm count and motility. Leafy greens and beans are good sources of folate, as well as many other fruits and vegetables. You can also find it in eggs, broccoli, and Brussels sprouts. Folate is a B vitamin that plays an important role in DNA synthesis, so it’s essential to get plenty of it. Males with physical problems or impotence are treated with the drugs Cenforce 200mg and Cenforce 100mg.
Brazil nuts are a great source of selenium, which is known to reduce oxidative damage to sperm. They are also rich in zinc, which is an important mineral for sperm health. In addition, studies have shown that ginger root can boost testosterone levels and improve sperm count and sperm quality in men. It is easy to incorporate ginger into a healthy diet, as it is available in many forms such as ginger tea or candied ginger.
Nuts
Nuts are a great source of essential vitamins and minerals like zinc, vitamin E, folic acid, and omega-3 fatty acids which can help boost sperm health. They can also be a great way to add healthy fats to your diet as nuts are rich in monounsaturated fats, which are thought to help reduce the risk of heart disease and cancer.
A study of 119 men who were eating a typical Western diet found that those who added 60 grams of a mix of almonds, hazelnuts, and walnuts to their daily meals saw their sperm count increase by 16 percent. They also showed improvements in sperm motility, shape or morphology, and vitality. The improvements were linked to reduced DNA fragmentation which is an indication of better sperm quality.
While the study’s results are promising, researchers say more research is needed to determine if nuts could be used as a treatment for infertility. The sample size was small and the participants were healthy young men who ate a normal Western-style diet, which may mean the results aren’t necessarily representative of all guys trying to conceive.
One of the key reasons to include nuts in your diet is that they’re high in antioxidants which can protect against oxidative stress. Oxidative stress has been shown to cause fertility problems in men, so increasing your intake of antioxidants is important to ensure your sperm is healthy and ready for conception.
Other foods to include in your dietary plan to support sperm health are pomegranates, which are rich in vitamin C. Studies have shown that pomegranates can significantly improve sperm motility, morphology, and vitality.
A diet low in saturated fat and high in fruits, vegetables, whole grains, and seafood is recommended by experts when trying to conceive. It is also important to avoid foods that are fried, salty, or full of sugar as these can be harmful to your fertility. The best diet for fertility also includes limiting red meat and processed food and drinking plenty of water to stay hydrated. For more information about how you can optimize your fertility through your diet, speak to a fertility specialist.
Vegetables
Men need healthy sperm to conceive, just as women do. A nutrient-rich diet is one of the best ways to help him increase his sperm count and boost fertility. Aim for leafy greens, beans, and other legumes (which are high in folic acid), fruits, whole grains, and healthy oils such as olive and canola.
Leafy greens are a great source of folate and vitamin E, both of which have been shown to improve sperm health. Folate is a B vitamin that helps keep sperm free of chromosomal abnormalities, while vitamin E is an antioxidant that may slightly increase sperm motility. You’ll find these nutrients in spinach, kale, broccoli, and chard.
Sweet potatoes are an excellent source of folate, vitamin A, and potassium, which are all important for male fertility. They also contain beta-carotene, an antioxidant that may promote sperm health. But make sure to choose organic sweet potatoes, as regular consumption of conventional varieties may expose your partner to potentially harmful pesticides and herbicides.
Lean beef is a rich source of protein and fertility-boosting zinc, which supports egg and sperm production. Try grilled flank steak or eye of round roast, and don’t forget the veggies!
A 2012 study found that eating 75 grams of walnuts a day improved sperm vitality, motility, and morphology compared to men who ate a Western-style diet. Nuts are full of micronutrients, including omega-3 fatty acids and natural antioxidants. They’re also a great source of protein, especially for vegetarians and vegans. Add a variety of nuts to your diet, including almonds, brazil nuts, hazelnuts, pistachios, and walnuts.
Limit soy-based foods, such as tofu, tempeh, and soy milk, as they are often fortified with estrogen-like compounds that can influence a man’s testosterone levels. Choose lower-fat dairy products, such as low-fat yogurt, cottage cheese, and skim milk. Avoid whole milk and ice cream, as they’re higher in saturated fat, which can reduce sperm count.
Supplements
Diet is an important factor in male fertility, and there are many things men can do to improve their chances of becoming parents. A diet that is high in omega-3 fatty acids, antioxidants, and some vitamins (especially vitamin C, e-vitamin, b-carotene, cryptoxanthin, and selenium) can help. A diet that is low in saturated fat and trans-fatty acids can also improve sperm health. But if you want to take things to the next level, some supplements can help.
One of the best fertility supplements is vitamin C. Vitamin C is a powerful antioxidant that can help protect sperm from oxidative stress, which can damage their DNA and cause chromosomal defects in the fertilized egg. Studies have found that supplementing with Vitamin C can increase sperm count, motility, and morphology. It can be found in fruits and vegetables such as oranges, strawberries, tomatoes, and leafy greens. It is also available in over-the-counter supplements.
Zinc is another fertility booster. It can help regulate testosterone levels, which are linked to sperm health and fertility. You can get zinc from foods such as oysters, beef, chicken, and eggs. You can also find it in dietary supplements, such as zinc citrate or lozenges.
Inositol, a sugar found in some foods, is also thought to improve sperm quality. It may prevent oxidative damage to the membranes of sperm cells, making them more able to swim and fertilize an egg. Inositol is available in some dietary sources, including dairy products, bananas, and some nuts.
