Male Fertility Diet
Does male fertility depend on nutrition?
A nutrient dense diet and an active and balanced lifestyle will help keep your sperm in tip-top condition. So, if you're trying to conceive, now is the perfect time to consider making some positive dietary and life sty changes.
What is the recommended male fertility diet
Your diet should be every bit as varied, nutritious and nutritious as the Female Fertility Diet. Eat foods from all the food groups each day:
Stay hydrated, start and end your day with some lemon water to cleanse the system, and drink at least 6-8 glasses of water throughout the day.
Eat a nutrient dense and breakfast, a healthy lunch and a light early dinner. Don’t forget some small but nutritious snacks in between.
Healthy carbohydrates such as quinoa (containing carbohydrates and a complete protein), basmati rice, brown rice, bulgur wheat and other whole grains will provide starchy carbohydrates and fibre, as well as multitude of essential vitamins and minerals.
Include some protein at each meal (no,that doesn’t mean eating meat at each meal) such as chia seeds, quinoa(other than soy the only other complete protein of non-animal origin), beans and lentils, fish, eggs, some poultry and lean (trying to keep the quantities of the latter to not more than 0.8 per kg of your current weight per day). Eat at least two portions of fish a week. One of these should be an oily fish, such as salmon.
Foods rich in folate such as asparagus, cruciferous vegetable like broccoli, cauliflower, Brussel sprouts and bok choi, citrus fruit, papaya, avocado, okra and pulses and non-starchy root vegetables.
Following these guidelines and keeping at a healthy weight will help to keep your sperm healthy by ensuring you get a good range of nutrients.
Which nutrients might improve male fertility?
Some vitamins and minerals may play a part in helping you to conceive a child. We will now look at the exact role of each nutrient.
Zinc plays an important role in fertility. Studies on men with fertility issues have suggested that getting enough zinc increases sperm count and improves sperm mobility. Food sources of zinc include spinach, garlic, kidney and lima beans, pumpkin seeds, flax seed, watermelon seeds, oysters, shrimp and beef.
Selenium is vital for healthy sperm.Many studies have measured the effects of selenium taken alongside other supplements. In one study, selenium taken in combination with vitamin E improved sperm motility and morphology resulting in an increased number of pregnancies. So, it's possible that selenium has the best effect as part of a balanced, varied diet.
Food sources of selenium include Brazil nuts, shitake and white button mushrooms, lima and pinto beans, brown rice, yellowfin tuna, halibut and sardines , beef, turkey and eggs.
Vitamin D is also essential in improving sperm motility). In one large study of infertile men, those with vitamin D deficiency had lower sperm motility than those who were getting the recommended amount of vitamin D. Our bodies synthesize vitamin D in response to sunlight and the best time to soak up the health benefits of the sun are the early hours of the day. We can also get it through eating foods rich in vitamin D. Good sources include cod liver oil, salmon, mackerel sardines, egg yolks.
Folic acid is important, as you probably already know, for your partner to get from folate rich foods as well as in the form of a supplement when trying to conceive as well as throughout pregnancy. But there's also a small amount of evidence that this important nutrient may play a role in healthy sperm. However, more research is needed to be sure of the fertility effects on men. And while there might be no need for you to take a folic acid supplement, it won’t harm to get plenty of it in your diet.
Folic acid is also known as vitamin B9, and the natural form in foods is called folate. Folate-rich foods include green vegetables such as broccoli, spinach and sprouts. Folate can also be found in pulses, potatoes and oranges.So, a jacket potato with baked beans or homemade spinach dal is a good way of incorporating folate into your diet.
Coenzyme Q10 a vitamin-like compound, has shown in some studies to improves the quality of sperm. This is probably linked to its antioxidant properties. Good food sources of coenzyme Q10 include fatty fish such as herring and rainbow trout, pistachios and peanuts, broccoli cauliflower and spinach, oranges and strawberries.
Antioxidants are nutrients that protect the cells of the body from free radical oxidative damage. There's some evidence to suggest that getting enough antioxidants may help to protect the quality of your sperm. Antioxidant vitamins include vitamins C and E and beta-carotene, a form of vitamin A. Eating a wide range of fruit and vegetables will give you plenty of antioxidants.