Nutrition for Male Fertility
Abnormalities in men appear in nearly a third of couples that are unable to conceive a child, and it is often the quality of a man’s sperm that is to blame.
Sperm quality is determined by: 1) count, or the number of sperm found in a measured amount of semen, 2) motility, the ability of the sperm to move or “swim” efficiently, and 3) morphology, or the physical attributes of the sperm.
Factors like emotional stress, age, drug or alcohol use, smoking, and environmental toxins can play a role in poor-quality sperm; while maintaining an appropriate body weight and consuming healthy foods is not only associated with better semen quality, it also improves overall well- being.
A diet that is high in omega-3 fatty acids is known to be associated with high-quality sperm. Wild salmon and sardines are good sources, as are many nuts, like walnuts, which are high in omega-3, folate, Vitamin E, and selenium.
Fresh vegetables, ideally organic, can give men a wide variety of micronutrients and Vitamins C, D, and E, to keep their body functioning optimally. Asparagus, cauliflower, and broccoli are high in folate, a B vitamin that is also correlated to better sperm quality.
A diet rich in antioxidants can help fight off oxidative stress which has a role in male infertility. Rust is an example of oxidation, and so is the browning of sliced apples. Oxidation can lead to faster aging and a decline of bodily function, so it is a good idea for men to consume foods that are rich in antioxidants like blueberries and raspberries, dark leafy greens, and cabbage. There is also evidence that taking a CoQ10 supplement may be useful.
Zinc is not only an important nutrient for immunity; it also improves sperm quality and raises a man’s interest in sexual activity. Shellfish, pumpkin seeds, and legumes are good sources of zinc, while fenugreek seed can be added to help boost testosterone, the male sex hormone.
A few simple changes could make a world of difference in your love life and to your next generation.