Diet plays an important role in enhancing or deteriorating physical and reproductive health. In this regard, what you eat and consume matters. We have found 5 diet changes men can make or add to help increase fertility.
- Increase intake of fruits and veg
It is a known fact that a diet that consists largely of fruits and veg is a healthy diet.
Many essential nutrients can be obtained from consuming fresh fruits and veg and such vitamins, minerals, as well as amino acids, can be especially beneficial for the maintenance of a man’s fertility.
An article titled “The Best Foods to Improve Male Fertility,” appearing in the What to Expect website highlights fruits and vegetables potent in improving male fertility.
Included in this list is cranberries, collards greens which are essential in protecting sperm health. Mangoes, avocados, and green vegetables with high vitamin E levels; tomatoes, oranges, and grapefruits complete the list packed with folates, vitamin B and antioxidant properties.
Fertility in men is mostly about the health and strength of the sperm cells. Sperm cells could become weak and brittle when the body is lacking essential nutrients.
Often, a man can’t get enough vitamins and minerals just from eating meats.
So, if you are a man who is looking to become a father, try to eat fruits and veg that are especially high in magnesium, potassium, as well as vitamins C and E.
Fresh juices are especially beneficial in this case. If you could get professional advice from a personal nutritionist, that would be even better.
- Reduce consumption of well-cooked meats
Meats that are cooked very well are not very healthy for the body. Their components have changed and could actually become dangerous to the body, especially when such foods contain a lot of char.
Barbequing too often is not a good idea if you are looking to become a father anytime soon. Char on the food itself has been associated with cancer.
On another note, because barbeque is typically done using red meats, this also adds to the increasing acidity in the body that can further cause a decrease in sperm cell health.
As you should already know, sperm cells are typically very fragile and they can easily die off in a body that is highly acidic.
Red meats, especially when cooked well significantly add to your cholesterol level and this can decrease the health of your sperm, too. Avoid excess consumption of red meats if you want to increase fertility.
- Switch to plant-based milk
Dairy products are nowadays being shunned by a lot of health-conscious people.
Studies have indeed shown plenty of evidence that dairy products, when consumed in excess, could cause a lot of harm to the human body.
However, consuming dairy does not have a direct impact on your fertility rate. Still, the cholesterol in dairy could lead to many health issues that could subsequently affect your fertility rate.
With that said, if you are keen on increasing your fertility rate, it would be wise to switch your dairy to plant-based milk products.
There are plenty of options casually available in the market now; from almond to soy to rice to walnut milk. The latter though is especially beneficial for increasing male fertility.
Walnuts are known to be a powerhouse of nutrients—especially favoured for their omega-3 content.
Walnuts can easily increase the health of sperm cells whilst making sure they are protected from external pollutants.
- Get more omega-3 fatty acids
Omega-3 fatty acids have been studied extensively and found to be super beneficial for increasing fertility in both women and men.
There is plenty of evidence that omega-3 fatty acids help in the protection of sperm cells. Women are 1.5 times more likely to conceive when they have taken plenty of omega-3 fatty acids supplements.
Meanwhile, in men, omega-3 fatty acids help to strengthen sperm cells and repair their forms, effectively making them more successful in regards to swimming right towards the egg.
Semen quality is also seen to improve in men who take omega-3 fatty acids supplements, thus making fertilisation a lot easier.
There are supplements you can take to increase your omega-3 fatty acids, but you also can get them from nutty foods such as walnuts, chia seeds, and flaxseed; as well as fish like salmon, tuna, and mackerel.
Getting them from fresh sources is better than taking supplements in some cases.
- Get dedicated to maintaining your healthy weight
In spite of doing a lot of homework when it comes to increasing your male fertility, if you are grossly overweight (not just generally slightly overweight) you may still have a hard time conceiving.
Having a weight that is as close as possible to your ideal BMI is most favourable when it comes to maintaining your overall health.
According to a Harvard University publication, titled “Excess weight may affect sperm production, reduce fertility in men,” 14 combined study reviews conclude that obese men are likely to have lower or no sperm.
Obesity reduced sperm volume by 42% when compared to normal-weight men. Worse still, more than 81% of men with no sperm are likely to be obese.
If you are in a good shape, your body also deals with fewer health issues and fertility may not necessarily be negatively affected.
So, before you suffer from a plethora of health issues that could damage your fertility, try your best to have a healthy weight that makes you feel… healthy.
If you feel like you have more energy and can sleep better, chances are your body is functioning properly and hormones are pretty balanced. So, don’t be lazy about physical exercises aside from sticking to a healthy diet.
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- Fish
Any type of fish is vital for enhancing male fertility. Studies confirm this situation.
A JAMA Network Open publication assessed the benefits of eating fish on male fertility. After reviewing data from 1,700 men, the review determined that fish and fish supplements increased sperm count and testes size.
Another study done by the University of Southern Demark found that men with ED had lower levels of Omega-3 fatty acid in their system. Interestingly, these men exhibit highly distorted sperm shapes.
The assessment concludes that men who took fish oil more frequently, like every three days had higher semen and sperm volume. The sperm had better motility than those of men who took fish weekly. The worse-performing sperm came from males who didn’t take fish or fish supplements.
Thus omega-3 helps to crystalize the sperm cell membrane, better protecting its contents and thus functioning well. It helps in excellent sperm maturity.
- Nuts
Nuts such as walnuts, almonds, and hazelnuts have nutrients beneficial to sperm health. They include omega-3 fatty acids, folates, antioxidants like vitamin E, zinc, and selenium.
This nutrition protects sperm against free radicals. They also enhance the structural integrity of the sperm.
Walnuts are effective in eliminating circumstances that prevent proper sperm development. These factors include inflammation, oxidation, and gastrointestinal complications.
An article titled “10 Foods That Can Increase Sperm Count and Motility Fast,” appearing in the CNY Fertility website highlights nuts and spices potent in improving male fertility.
Included in this list are Brazilian nuts, walnuts and garlic due to vitamin C, zinc and lycopene concentration. They also provide nutrients full of antioxidants, omega 3, selenium, and Folate.
Besides, eating walnuts support protection against chronic diseases. They are effective against diabetes and high blood pressure. These diseases contribute to poor sexual experience as they stymy quality sperm production.
Besides, walnuts provide the rich ingredient that supports the erectile functions. It’s may reduce or eliminate the risk of cancer afflicting sex organs such as colorectal and prostate cancers.
Walnuts are calorie dense, while their energy contents are very low compared with other meals. Meaning that even if you eat plenty of it, you still absorb lower calories. Still, it satiates fast.
In conclusion, we discussed content related to five diet changes every man should make to improve their fertility. You can bring changes to your body physically, and we hope we were able to provide you with enough facts and knowledge regarding diet changes.
SIMILAR QUESTION
Can Diet Increase Male Fertility?
Introduction
Male fertility is an important aspect of fertility for couples trying to conceive a child. Although there are a variety of factors that can affect male fertility, diet may be one of the most important. This paper will discuss the potential impact of diet on male fertility and the evidence to support this concept.
Body
Research has shown that certain dietary components may have an impact on male fertility. For example, a diet high in antioxidants may improve sperm quality and motility. Antioxidants, such as vitamins C and E, can help to reduce oxidative stress, which can impair sperm production and reduce fertility. Additionally, a diet high in omega-3 fatty acids may also help to improve sperm quality. Omega-3 fatty acids can help to improve the structure of sperm cells, making them more likely to be able to fertilize an egg.
In addition to specific nutrients, a healthy overall diet may also be beneficial for male fertility. A diet that is low in processed and refined foods and high in fruits, vegetables, and whole grains can provide the body with the nutrients it needs to support healthy sperm production. Additionally, avoiding excessive alcohol consumption and maintaining a healthy weight can also help to improve male fertility.
Conclusion
The evidence suggests that diet can have an impact on male fertility, both through specific nutrients and through a healthy overall diet. Eating a balanced diet that is high in antioxidants, omega-3 fatty acids, and other essential nutrients can help to support healthy sperm production and improve fertility. Additionally, avoiding excessive alcohol consumption and maintaining a healthy weight can also help to improve male fertility.
