Fertility Foods For Men

1. D-Aspartic Acid or DAA

DAA is a form of amino acid and is present in vital male reproductive organs such as testicles and sperm cells. It is also present in male semen. This effectively means that in order to improve male fertility this particular amino acid can be very helpful.  Some research studies show that supplementing DAA helps in improving testosterone which is a male sex hormone.  In order to improve fertility levels, DAA can be taken in the form of supplements. You can contact a doctor or an infertility expert who will guide you on the usage and dosage.

2. Zinc

Zinc is an essential nutrient that plays an important role in increasing male fertility. Some studies suggest that men with low testosterone levels, low sperm count and quality often show lower zinc levels in their blood. Taking zinc supplements helps improve the levels of testosterone and the quality and quantity of sperm production as well.

3. Vitamin C

This vital nutrient is a major contributor to fertility both in men and women. Supplementing vitamin C can improve sperm count and motility and also reduce the occurrence of abnormal sperm cells. In addition, vitamin C also acts as an antioxidant which means that it can reduce the damage occurring due to oxidative stress, thereby improving the quantity and quality of sperm production.

4. Vitamin D

This is another vital nutrient that has the potential to improve male fertility. Research studies suggest that supplementing vitamin D can be greatly helpful, especially for men suffering with low testosterone levels.

[Read : Vitamins which Help Conceive Faster]

Top 6 Fertility Foods For Men

Certain foods play a vital role in maintaining good sperm health. Foods that contribute nutrients, vitamins, zinc, and essential nutrients are listed below. We discuss some of the best foods that help increase male fertility.

1. Tomatoes

Tomatoes prove to be an excellent food to boost fertility in men. They contain lycopene which is a carotenoid. Studies show that lycopene helps in boosting fertility in men by promoting better sperm health. Lycopene also has many other health benefits. A balanced intake of vegetables that contain carotenoids is proven beneficial for better sperm quality.

2. Walnuts

Walnuts are rich in omega-3 fatty acids and antioxidants. Antioxidants mainly help by clearing the toxins in the blood, thus increasing a healthy blood flow. Walnuts also contain folic acid that contributes to an increase in sperm count. L-arginine, an amino acid present in walnuts helps in spermatogenesis (formation of sperm cells). Consuming walnuts also helps increase the motility of the sperm. It helps to avoid cell damage thus keeping the DNA of the sperm intact. Walnuts are an amazing source of fat and protein that overall boosts male fertility.

3. Blueberries

Early ageing and reduction in the motility of sperm are the prime causes of male infertility. Oxidative stress in men is one of the reasons for poor sperm quality. Blueberries are one of the best fruits that contain antioxidant phytonutrients. Phytonutrients work as antioxidants in the human body. They avoid the damage of cells by free radicals and increase the motility and quality of the sperm.

[Read : How Does Red Raspberry Leaf Help To Improve Fertility]

4. Pomegranate

Pomegranate has many health benefits. It also helps in boosting fertility by improving the sperm count and motility of the sperm. Pomegranate is rich in antioxidants, flavonoids, and folic acid. Flavonoids exhibit the property of antioxidants. Antioxidants purify the blood by removing toxins and help in increasing sperm health and contributing to male fertility.

5. Lentils

Folate or natural folic acid plays a vital role in improving male and female fertility. Lentils are a rich source of folate. Consumption of lentils works as the best supplement of folic acid for vegetarians. A certain percentage of infertile men have chromosomal abnormalities that affect the quality of sperm. Folic acid plays a vital role in preventing chromosomal abnormalities in sperm, thus increasing its quality.

6. Pumpkin Seeds

Testosterone plays a vital role in male fertility. The right amount of testosterone hormone can help in producing healthy sperm. Pumpkin seeds are rich in a plant sterol called phytosterol which are naturally occurring plant compounds. Phytosterols help in increasing testosterone and boosting male fertility. Pumpkin seeds are rich in omega-3 fatty acids and zinc that improve the quality of sperm. Zinc also helps in boosting testosterone levels.

Which Foods Should Men Avoid to Improve Fertility?

There are certain foods that men should avoid to reduce the risk of infertility. Consuming certain types of foods such as junk may lead to uninvited fertility problems and other health problems. We discuss such foods.

1. Junk Food

Junk food is at the top of the list of foods to avoid to prevent infertility. Deep-fried or processed foods are called junk foods. Bad cholesterol replaces all the nutrients in foods that are deep-fried. Processed food does not contain any nutrients in it. Junk food is bad for the heart due to its high quantity of saturated fat. Study says that people who consume junk and processed foods often experience decreased sperm motility, morphology, and chromosomal abnormalities.

2. Alcohol

Alcohol can affect the overall quality of sperm. Regular intake of alcohol can reduce testosterone levels, a male hormone that boosts the production of sperm cells. It is vital to either quit consuming or reduce the frequency of alcohol intake to improve the quality of sperm.

3. Tobacco

Tobacco increases oxidative stress in a person and affects overall health. Increased oxidative stress also affects the quality of sperm resulting in decreased motility. For this reason, smoking plays a major role in increasing infertility in men. Studies say that smoking also causes DNA fragmentation and leads to poor or failure in embryo development. Smoking also reduces semen concentration and increases the risk of infertility in men.

4. Fish With High Mercury Content

Consumption of kinds of seafood with toxins like mercury can decrease the ability of the sperm to fertilize an egg. Studies show that people who consume contaminated mercury-containing seafood are seen with decreased semen concentration, reduced sperm motility, and viability.

Male fertility plays a vital role in healthy fertilization. It can either lead to complexity in fertilization or failed fertilization. Fragmented DNA fertilizes eggs with poor embryo quality resulting in children with genetic defects. Consuming foods rich in zinc, vitamins, natural folic acid, antioxidants, and abundant amounts of omega-3 fatty acids can help in boosting the overall quality of sperm. A sperm with good motility and morphology (shape and size) results in successful fertilization. Junk food deprives overall health and leads to fertility troubles in males and females. Avoiding junk, tobacco, and alcohol can reverse the process leading to better fertility.

[Read : 11 Everyday Things That Might Be Affecting Your Fertility]

FAQ’s

1. How Can a Male Increase His Fertility?

A man can boost his fertility by consuming healthy foods and foods that are nutrient-rich. Foods with rich folic acid, zinc, antioxidants, and omega-3 fatty acids can improve the overall quality of sperm and boost male fertility.

2. What Are the Causes of Male Infertility?

Male infertility is due to reduced semen concentration and sperm quality. It could be because of

• Excessive alcohol intake
• Addiction to tobacco or smoking
• Frequent consumption of junk food
• Consuming seafood with high mercury content
• Long term exposure to toxic environment and pollution

All the above factors can deprive sperm motility, morphology and may lead to DNA fragmentation. Sperm with fragmented DNA results in poor embryo health or failed fertilization.

3. What Foods Can Increase the Sperm Count?

A healthy and balanced diet that is rich in nutrients and antioxidants can boost male fertility. The below listed foods can help increase sperm count.

• Carotenoid containing vegetables like tomatoes and carrots
• Green leafy vegetables
• Nuts and seeds are high in omega-3 fatty acids, folic acid, and amino acids that increase the sperm count
• Fruits that are rich in vitamin C

Read Also: Diet and Lifestyle Changes When Trying to Conceive