Your man’s diet can have a big impact on his fertility. Adding certain foods to his diet can increase sperm count, strength and motility.
Folate, also known as Vitamin B9 is important for sperm production and can be found in leafy green vegetables, legumes and fortified cereals.
Oysters are rich in Zinc, which boosts sperm production. They are also a natural aphrodisiac.
1. Fruits
Many fruits and vegetables are rich in Vitamin C and antioxidants, which may help improve sperm health. Try incorporating leafy greens, tomatoes and avocados to your diet. Leafy greens are also a good source of Folic Acid, which is necessary for sperm production and health.
Carrots are high in a nutrient called beta-carotene, which can help boost sperm volume and motility. Additionally, carrots contain a compound called allicin, which can help improve blood flow to the reproductive organs.
Another food that is rich in antioxidants is goji berries. They are known to increase sperm count and improve the quality of semen. Additionally, they are rich in L-arginine and other aphrodisiac nutrients.
Walnuts are another good choice for fertility-boosting foods. They are high in folic acid and Omega-3 fatty acids, which can improve sperm health. Additionally, they can improve the morphology of sperm and help them travel faster to the egg. Other sources of Omega-3 fatty acids include salmon, sardines and tuna.
2. Vegetables
Men who eat lots of vegetables like spinach, broccoli and beans may have higher sperm count and better quality. Folic acid, found in leafy greens and beans, reduces the number of abnormal sperm cells and improves sperm motility.
Vitamin C is another fertility-boosting nutrient. It reduces free radicals in the body that damage sperm and increases sperm count, motility and morphology. C-rich foods include berries, citrus fruits, and tomatoes.
Zinc is crucial for sperm production and is available in lean cuts of meat, nuts, seeds and legumes. Pumpkin seeds pack a powerful punch of zinc and antioxidants, which help with sperm count, sperm movement and sperm quality.
Ask your man to skip fried foods like burgers and fries and go for lower-fat milk, yogurt or milk alternatives. Fried foods can increase oxidative stress, which decreases sperm quality. He should also cut back on processed red meats like bacon, hot dogs and deli meat. Also, ask him to avoid seafood high in mercury, such as swordfish, king mackerel, tilefish, orange roughy and marlin, and instead eat omega-3-rich salmon and zinc-rich shellfish.
3. Nuts
In a recent study, men who regularly eat 60 grams of nuts each day saw an improvement in their sperm count and quality. Researchers believe the results are related to the nutrients that are found in nuts, such as omega-3 fatty acids, zinc, vitamin E and folate.
Brazil nuts are a particularly good source of selenium, an antioxidant important for sperm production. In fact, one nut can provide you with up to 91 mcg of the mineral, which is more than double the daily recommended intake!
Eggs are another great sperm booster, as they’re rich in protein, zinc and vitamin E. They also help increase sperm motility and protect them from free radicals that can damage them. And don’t forget to include garlic in your diet; it has been shown to help increase sperm count and improve sperm quality over time. Avoid junk food and sugary beverages, as they are high in phthalates which decrease sperm count significantly. Opt for fresh foods instead. Avoid processed meats like bacon, hot dogs and deli meat, and replace them with lean proteins like poultry, chicken, fish or beans.
4. Sweet Potatoes
Men with diets high in antioxidants from carotenoid vegetables (like tomatoes, carrots, sweet potatoes, and apricots) increase sperm count. These orange-colored veggies are rich in Vitamin A and beta-carotene. Tomatoes are known as fertility food and improve sperm volume and motility. They are a good source of the antioxidant lycopene and also help sperms survive and metabolize.
Garlic has many health benefits, including boosting sperm count. Its allicin content boosts testosterone, improving sperm production and motility. Its anti-oxidants also protect sperm from free radical damage.
Olive oil helps increase sperm count by keeping the level of bad cholesterol low in the body. It also improves sperm’s volume, motility, and quality.
5. Walnuts
Research shows that walnuts (Pinus nigricans) can improve sperm quality, especially the morphology of sperm. They are a good source of omega-3 fatty acids, vitamin E and antioxidants. Your man can eat them whole or grind them into a powder to add to oatmeal, smoothies, salads and more. Nuts like almonds, brazil nuts, cashews, hazelnuts, pistachios and pine nuts also pack a fertility punch. However, make sure to skip the chocolate-covered nuts and those that contain added sugar.
Tomatoes are high in lycopene, which helps protect sperm from free radical damage. They are also high in zinc, an essential nutrient for male reproductive health. Lean cuts of beef are high in zinc, which improves testosterone levels and sperm motility. Broccoli is rich in folic acid, an important nutrient for sperm production.
Limit or avoid sweetened snacks, soda and coffee. Too much caffeine can lower sperm count and cause other health problems. Fish, such as salmon, mackerel and sardines, are high in omega-3 fatty acids that improve sperm health. Try to avoid those containing mercury, such as swordfish, king mackerel, tilefish and marlin.
See Also:
