It is true that what we put in our bodies affects every part of our health; we are indeed what we eat.
Among a lot of factors that could contribute to your infertility as a man, not eating the correct food can also limit your ability to have children.
A study by the National Institute of Health reported that nutrients are the basic components of molecules that are involved in a variety of the body’s responses; therefore, maintaining a balance in nutrient consumption is crucial to the effective regulation of many systems, including the endocrine system. “A person’s diet has a significant impact on hormones, and changes in these levels might result in disorders or illnesses like infertility. Additionally, spermatogenesis, sperm production, sexual development regulation, and the preservation of secondary sexual traits and behaviours are all impacted by nutrients.”
The report goes on to say that eating fruit, vegetables, fish, dairy products, processed meats, sweets, alcohol, and caffeine has a substantial negative impact on male fertility. It is also reported that the Western diet and the Mediterranean diet have the strongest correlations with semen quality among dietary patterns.
Various publications that focus on all things fertility and reproduction shared a list of foods that men should eat more of to increase their fertility levels. These foods include (but are not limited):
Nuts: Online publication, What To Expect (WTE), states that studies supported by the nut industry have suggested that nuts may enhance the quality and efficiency of sperm. “Walnuts in particular may improve the quality of sperm. This is due to the high level of omega-3 fatty acids and antioxidants found in walnuts.” According to WTE, almonds, pecans, pine nuts, peanuts, and hazelnuts are also nuts high in antioxidants. The publication advises, though, that you should keep your intake of nuts to approximately a small handful and stay away from nuts with added sugar and those covered in chocolate.
Seeds: High levels of zinc and omega-3 fatty acids found in pumpkin seeds may enhance the quality of sperm, states WTE. If you are searching for more methods to increase your intake of omega-3s, the above-mentioned information hub suggests that you try consuming flaxseed, chia seeds, or sunflower seeds; these include antioxidants like vitamin E and might help increase the number and motility of sperm.
Pomegranate juice: As per the previously mentioned publication, pomegranates are a noteworthy player in the realm of antioxidants. Pomegranate juice has been shown to enhance sperm quality in animal studies; however, human trials have not yet corroborated these findings. However, it would not hurt to try some pomegranate juice in place of your orange juice.
Lean meats: According to the Fertility Family publication, lean meats have certain benefits. This is due to the fact that meat, especially red meat, is a fantastic source of zinc. According to research, “poor zinc nutrition may be an important risk factor for idiopathic male infertility and low quality of sperm.”
Spinach and other leafy greens: Considering leafy greens are high in folate, it is advised that you include more of them in your diet. The Fertility Family claims that folate can enhance the quality of your sperm and is an essential vitamin in DNA synthesis. “You may easily include broccoli, brussel sprouts, and peas into your diet as they are also excellent providers of folate.”