It is estimated that in the United States 15 percent of couples cannot conceive after a year in which they have sex unprotected. And male fertility has a contribution in approximately half of all these.
Lifestyle can be either positive or negative in regard to fertility. and that is what you are going to eat. Although you will not cure or eliminate this treatment in certain medical conditions that may cause infertility through diet alone, a healthy and balanced diet is a natural system of helping you to conceive.
This is the list of ways diet changes your sperm health and 11 foods that have been found to boost male fertility.
Best foods to boost male fertility
The following are 11 particular foods associated with, or good sources of, nutrients associated with, better sperm health and male fertility. Remember, you cannot improve your sperm quality overnight by having eaten a good meal. One should be consistent and have a healthy diet as a daily routine.
1. Salmon
Salmon is full of very healthy omega-3 fatty acids which are a form of polyunsaturated fat. A 3-ounce (oz) portion of salmon has just about 1.8g of omega-3 fats, and fat soluble vitamins A, D, E, and K.
A review of 16 studies assessing the effects of omega-3 supplements and foods on their effect on semen quality was reported to have a beneficial effect among infertile men (2019).
2. Olive oil
Olive oil is rich in monounsaturated fats, polyphenols (plant beneficial compounds) and vitamin E that play an antioxidant role in the body. A single tablespoon of it presents nearly 13 percent of the daily amount of vitamin E.
One of the key components of the Mediterranean diet is olive oil and strict compliance to a Mediterranean diet (including daily consumption of olive oil) was linked to augmented sperm concentration, sperm count, and motility.
3. Lean dairy products
Low-fat milk, cheese, and yogurt are lean dairy products which are a natural source of calcium (one cup provides about 25% of the daily value) and high-quality protein but contain less saturated fat than their counterparts made with full-fat.
Calcium plays an important role in the production and motility of sperms. A single study indicated that increased consumption of low-fat dairy items and milk, in particular, is associated with increased counts and motility of sperm .
4. Brazil nuts
Brazil nuts are very oily and have a smooth texture, but they are very large in contrast with other kinds of nuts and might not be as simple to bite. Brazil nut is a source of approximately 90 micrograms (mcg), or 163 percent of the everyday recommended intake of selenium.
Selenium is a very important mineral and it is present in seminal fluids. Researchers indicate that infertile men possess low levels of selenium in their sperm when compared to fertile men.
A single study established a supplement of selenium and vitamin E was useful in enhancing sperm motility in men with infertility after 14 weeks. It is however important to mention that excess of selenium can also affect the quality of sperm negatively.
Eating or taking a complete bag of brazil nuts in a day can provide you with more selenium than is required. The fact that even having one Brazil nut in a day will guarantee you are fulfilling the dietary needs of the same mineral.
5. Spinach
Spinach contains sufficient amounts of folate or vitamin B9. A half-cup of boiled spinach provides approximately one-thirds of the recommended daily amount of the vitamin (that is a little bit more than two cups of uncooked spinach).
Sufficient folate consumption is fundamental in the wellness of the red blood cells, cell development and DNA replication. It also has its part in the process of sperm production.
6. Whole grains
Whole grains have folic acid which is the synthetic version of folate as well as contain a set of fiber. An average slice of whole-grain bread has about four gram of fiber. Whole grains include barley, brown rice, buckwheat and oatmeal.
The Mediterranean diet takes in whole grains as one of its main components, which contributes to the quality of semen in men.
7. Oysters
Oysters are known as aphrodisiac. And though there is little and anecdotal evidence of the effects of oysters on libido, three ounces of raw oysters do provide 127 percent of the recommended daily amount of zinc.
The adequate level of zinc is significant to keep the desirable level of testosterone and enhance the quantity and motility (how well your sperm move) of the sperm and the quantity of living sperm in ejaculate. Although zinc deficiency is infrequent in the United States, the issue of zinc deficiency is associated with male infertility.
8. Walnuts
Walnuts are a good quality source of plant-based form of omega-3 fats in the form of alpha-linolenic acids (ALAs) and magnesium and vitamin E.
A 2012 cross-sectional study involving 117 men aged 21 to 35 years reported that men who took 75-grams per day of walnuts (approximately 3 oz) were enhanced in motile sperm and also in size and shape of sperm.
A study of a 60 g mixture of nuts (walnuts, almonds, hazelnuts) conducted in 2018 found that after 14 weeks, the mixture led to a higher sperm count than a placebo.
9. Maca root
Maca is also native to Andean region in South America and has been traditionally utilized to enhance libido as well as treating infertility. The root is primarily dried now, and ground to a fine and is marketed as a supplement.
In a study conducted in 2015, the researchers examined the effects of 1.75 g of maca root powder per day versus a placebo in 20 men aged 20-40 years who were healthy. The men who received the maca root supplements had better trends in sperm concentration and sperm motility after 12 weeks of administration of such supplements as compared to the placebo.
Nevertheless, longer studies are required, as well as additional studies to know the complete impact of fertility and maca root. Claims of increased testosterone by this supplement are premature and we must be wary of claims.
10. Bell peppers
Bell pepper is a first-class source of vitamin C. One-half cup of bell pepper has just about 106 percent of the requisite daily intake of vitamin C.
Vitamin C is a prevailing antioxidant in the body and is a constituent of semen fluid. Studies have shown that vitamin C can aid save the sperm against oxidative damage. A 2016 study also discovered that vitamin C supplement enhanced sperm concentration and motility in men who had too much body weight.
11. Dark chocolate
L-arginine is an amino acid that is abundantly found in dark chocolate. Proteins are molecules that are through out of amino acids.
L-arginine is also involved in the formation of sperm among lots of others and deficiency of this amino acid may suppress the growth of sperm cells and lessen their motility.
L-arginine is also set up in protein-rich foods such as chicken, turkey, red meat and soybeans.
Unhealthy foods to avoid to maintain male fertility
Although incorporation of the over described foods might enhance the quality of sperm, there are certain foods that are linked to worse measures of semen, which deteriorates fertility.
Examples of foods, beverages or other additives that can damage productive health of the male include:
1. Red and processed meat
2. Saturated fat (the fat that is mainly found in meat, chicken and butter)
3. Added sugars
4. Coffee
5. Alcohol
But don’t fret. This does not imply that you should abandon your everyday cup of coffee. It should be mentioned that the adverse decrease of semen quality and fertility had been found mostly with consumption of these foods in large amounts and with diets that did not contain fruits, vegetables and whole grains.
What is the role of diet in male fertility?
Male infertility refers to the fact that something is wrong with the male reproductive system and the capability of the man to have a female partner conceiving. Reduced semen quality, which consists of a low number of sperm, sperm motility, and abnormality in the sperm, is one of the major causes of male infertility.
Other reports indicate that the quality of male sperm has reduced by 50-60 percent in the past 4 decades. There are numerous things that might contribute, and this may be diet which can affect your quality and fertility of your semen.
Overall, the foods suggested to improve health are also helpful in improving the fertility of men.
Semin is quality is linked with high intake of seafood, poultry, whole grains, fruits, and vegetables such as the Mediterranean diet are related.
The Mediterranean diet is popular with health and nutritional professionals as a means of prevention of heart disease and type II diabetes.
Therefore, a healthy diet not only can help you and your swimmers conceive, but it can also help keep you and your health safe years down the line.
There are other ways to improve male fertility
The eating is not the only habit you will focus on to boost the sperm count and increase your chances of conception. The following are other methods of enhancing your fertility:
1. Maintain a healthy weight
2. Quit smoking
3. Get regular exercise
4. Reduce stress
5. Get a good sleep but not an excessive sleep (7-9 hours is perfect)
6. Do not spend much time in hot tubs and saunas.
Diet and male fertility: what you need to know
Generally, the diet, which is helpful to male fertility, is rich in whole grains, fruits, vegetables, poultry, and seafood and low down in red and processed meat and added sugar levels. It will not create you healthy overnight after you eat a nutritious meal, you will have to be steadfast and patient.
Should you have been having intricacy conceiving with your partner then contact a fertility specialist or a health practitioner so as to get assist and other treatment alternatives.
