Best Diet For Male Fertility – Everything You Need to Know

The role of nutrition is vital when you try for a conception. You must ensure sufficient nutrients for your body so that it can produce healthy sperm whenever you need them. A study published in Nature Reviews Urology shows that sperm health and motility are positively connected with an organic and nutrient-rich diet.

However, experts suggest you get these nutrients through your meal and not through supplements. This is because different studies proved that nutrient supplements are not as effective as a naturally nutrient-packed healthy diet. The best diet for male fertility should include the following nutrients.

1. Selenium

This nutrient helps the sperm to mature in time and swim faster to fertilize the egg. Selenium also increases sperm count so the chance of achieving conception gets high. Eggs, meat, and fish contain selenium. If you are vegetarian or vegan then nuts and beans especially Brazil nuts can supply selenium to your body.

2. Folic Acid

Folic acid may be effective in reducing the chances of defective sperm and improving sperm count. So, folate or folic acid-containing food such as spinach, lettuce, broccoli, peas, sprouted beans, peanuts, etc. should be a part of your regular diet.

3. Vitamin C And E

Vitamin C and E provide antioxidants to the body that protect the semen from premature damage. Various studies prove that a nutritious diet with multivitamins improves sperm quality in men. Fresh citrus fruits and green leafy vegetables are the primary sources of Vitamin C. And for Vitamin E you can have almonds, broccoli, spinach, and sunflower seeds in your diet.

4. Vitamin D

A study published in NLM shows that Vitamin D increases the motility (movement) of the sperm. Sperm motility helps sperm to move upwards through the vagina and uterus to fertilize the egg in the fallopian tube. To ensure enough Vitamin D, let your skin absorb morning sunlight and eat egg yolk, cod liver oil, red meat, salmon and tuna fish, etc.

5. Zinc

Zinc is another vital nutrient for male fertility. Sufficient intake of zinc increases the concentration of sperm in every ejaculation. Zinc also improves the motility and morphology of sperm. Natural sources of zinc include shellfish, all types of meat, dairy products, and cereals. However, too much zinc has its side effects. For this reason, you must always depend on natural foods for your zinc intake. If depending on supplements do not exceed a dosage of 25 mg a day. Do talk to your doctor before starting any kind of supplements.

Weight Management For Fertility

Maintaining a healthy weight is very important when you are trying to become a parent. This is because sperm health is associated with the overall weight of the body. Being overweight or underweight can equally adversely affect the capacity, longevity, and mobility of the sperm.

You can get an idea about where you stand by calculating BMI. BMI calculates your weight with respect to your height informs you about whether your weight is healthy according to your height or not.

A BMI between 18.5 to 25 represents a healthy weight. If the BMI is more than 25 then the person is overweight; if it is below 18.5, then the person is underweight. So, to be healthy and fertile you will have to be between the 18.5 to 25 BMI range.

Maintaining a healthy weight also helps you to become a father by reducing your health issues like diabetes, high blood pressure, heart attacks, erectile dysfunction, etc. Being healthy and fit can also help you to run and play with your kids when you have them. So, weight management for fertility is something you should not neglect.

Protein And Its Role in Sperm Production

Protein-rich diet is an extremely important component of diet for male fertility. This is because semen is made up of several proteins.

• Protein forms the outer layer of a sperm cell. Without proper construction of the protein layer, the sperm will fail to invade the egg.
• Enzyme, a type of protein, is involved in the repairing and replication of DNA.
• Protein also holds the DNA inside the sperm nuclei to safely transfer the genetic information from the father’s body to the mother’s ovum.
• The tail of the sperm (flagellum) is also formed by the protein that helps the sperm to swim across the vagina.
• Protein, as we all know, provides energy to our body. So, protein will increase your stamina during several intercourses (as it is required when you are trying to be a parent).

Healthy Fats And Their Influence on Fertility

Healthy or unsaturated fat is good for male fertility. Omega 3 fatty acids ensure the proper shape, size, and function of the sperm. They also maintain the integrity of the membrane of the sperm cell.

Sufficient healthy fat intake keeps your reproductive hormone, testosterone, in balance. Healthy fat is needed for the production of seminal fluid that helps in the nourishment and transportation of the sperm.

Moreover, healthy fat intake is important for men who are underweight or whose BMI is below 18.5 to gain a healthy weight. You can get healthy unsaturated fats from almonds, peanuts, hazelnuts, avocados, olive oils, pumpkin, and sesame seeds.

Avoiding Harmful Substances

Harmful substances such as alcohol, drugs, and cigarettes negatively impact sperm production in the long run. Heavy drinking numbs your senses and makes you unsuitable for becoming a dad both physically and ethically.

Smoking, on the other hand, reduces the fertility of not only the smoker but also the ones around him (passive smokers) as suggested by a study published in ScienceDirect. The mom and dad are the first role models for children whose habits they replicate. So, if you want to quit drinking and smoking then this is the best time.

Your body will take about three months to form new sets of mature sperms. So, it will be better to try for conception after three months of living an alcohol and cigarette-free life.

Caffeine surprisingly is beneficial for sperm production and motility. You can continue with your dark coffee and tea but avoid caffeinated drinks as they contain lots of sugar.

Maintaining a Balanced Diet And Lifestyle

An overall healthy and stress-free lifestyle, a nutrient-rich diet, and positivity are all that you need to successfully become a father. Meditation, yoga, and regular exercise can stabilize your mind and strengthen your body for the big responsibility. Experts advise taking 5 portions of a nutritious meal that includes vegetables and fruits. Also, consume fibrous food for good digestion and healthy gut health. Most importantly, spend more quality time with your partner to retain love and affection in your relationship. Incorporate these changes wholeheartedly, you will get results in no time.

By including all the components of the best diet for male fertility in your routine, and following a healthy lifestyle, you will be able to improve your fertility levels. This will increase your chances of a successful and healthy conception.

FAQ’s

1. Are There Any Dietary Habits Dads-to-be Should Avoid For The Sake of Fertility?

You will need to avoid food containing trans-fat, sugar, and high levels of sodium. In simple words, you will have to skip junk foods like cheese pizzas, french fries, deep-fried chicken, pastries, pies, soft drinks, and beverages. Also, you will have to eat at the proper time and make your diet as varied as possible.

2. Can Alcohol Consumption Impact Male Fertility?

Yes, alcohol consumption has some impacts on male fertility. While moderate and occasional drinking has no such significant side effects on male fertility, long-time heavy drinking surely has. Heavy drinking can be problematic for your sex life, marital life, and social life not to mention your health. So, reduce alcohol consumption if you cannot eliminate it before trying for a baby.