Male fertility has become a concern in many parts of the world, due to stress, unhealthy diet and lifestyle. The good news? What you should eat can also make a big difference. There are certain foods that can help better the quality, count and motility of sperm which are important factors when looking to get pregnant.
In this article, we discuss the 7 top foods for male fertility that can help improve reproductive health in men and how to include them as a part of your healthy eating plan for optimal results, based on scientific evidence.
Male fertility in brief and the importance of nutrition
There are three key elements of male fertility — sperm count, motility and morphology (the shape). These factors may be shaped by a variety of lifestyle components, including the presence of stress, smoking, alcohol use, sleep and diet.
Nutrition, among them, is very important. Your body requires a steady stream of vitamins, minerals and antioxidants to create healthy sperm, as well as shield them from oxidative stress (left, right), which contributes to male infertility. Eating a nutrient-dense diet that promotes sperm health also helps balance hormones, libido, and all around vitality.
7 Best Foods to Boost Male Fertility
Now, let’s look at the seven best fertility-friendly foods for men touched on in the New York Post article that every man should incorporate into his diet.
- Walnuts – The Omega-3 Powerhouse
Walnuts are a bonafide superfood when it comes to male fertility! They are rich in omega-3 fatty acids, antioxidants and zinc — all of which benefit sperm vitality and structure.
Men who munch a handful of walnuts every day have better sperm motility and morphology (appearance and shape), research in the journal Biology of Reproduction reveals. Omega-3s increase circulation to reproductive organs for optimum sperm productionPublished in Archives of Andrology.
How to include:
Snack on 4–5 walnuts daily.
Toss crushed walnuts into smoothies, oats or salads to add more nutrients.
- Eggs are great to have in every pantry:Rich Source Of Vitamin E And Protein
Eggs are one of the most baller foods for healthy reproduction. They’re full of vitamin E, protein and antioxidants — important for protecting sperm cells from oxidative stress. Vitamin E has been shown to increase sperm count and help prevent DNA damage.
Eggs also offer a solid serving of choline, a nutrient that assists with testosterone production — an important hormone for male fertility.
How to include:
Have boiled or poached eggs for breakfast.
Do not burn oil or fry too much to keep nutrition in the food.
- Bananas – Natural Fertility Boosters
Bananas perhaps are often underrated but it is, in fact, one of the best natural fertility boosters for men. They are rich in vitamins A, B1 and C that help boost the sperm count as well as increase their stamina.
It is bromelain, a natural enzyme that works to control testosterone levels and encourage better quality of sperms. Regular consumption of bananas may also help decrease inflammation and stress — two culprits which can have a damaging effect on male fertility.
How to include:
Have one ripe banana as a snack everyday.
Combine with milk or oats for a fertility friendly smoothie in a snap.
- Spinach – Packed with Folate for Better Sperm Health
Folate (vitamin B9), which is an important asset for healthy sperm production found in green leafy vegetables, such as spinach. Folate underuse can cause sperm chromosomal abnormality, which affects the success of pregnancy.
Spinach Spinach also contains magnesium and iron which promote blood flow in the body as well as reproductive health.
How to include:
Put spinach in your salads, soups or omelets.
Steam or stir-fry to retain the nutrients.
- Pomegranates – The Antioxidant Shield
As fertility fruits go, pomegranates are well-deserved of their reputation. They are extremely rich in antioxidants that can combat free radicals, which interfere with damage sperm cells. Pomegranate juice has been found to raise testosterone levels and also reduce the decline in sperm concentration and motility.
The fruit additionally aids in improving blood circulation, a key to the function of reproductive organs and erectile health.
How to include:
Consume one glass of pomegranate juice each day.
Toss pomegranate seeds into salads or yogurt.
- Dark Chocolate – The Happy Food That Boosts Fertility
Dark chocolate is not only a treat, but also a fertility enhancer. It has L-arginine, an amino acid that can help boost sperm count and motility. Flavonoids and antioxidants lower oxidative stress, as well as aid in maintaining healthy hormone levels.
But moderation is key — too much sugar can have the opposite effect.
How to include:
Opt for dark chocolate that contains 70% cocoa or more.
Eat 1-2 small squares a day between meals or as a snack.
- Garlic – Nature’s Cure For Reproductive Health And Other Sex Diseases
Garlic is a strong natural cure for male infertility. It is packed with selenium and allicin – both of which can aid protect the sperm from damaging, and improve blood flow to reproductive organs.
Garlic also has the added benefit of strengthening your body’s natural detox process, which can decrease harmful toxins that may have an effect on sperm health.
How to include:
To Help Rid or Prevent Oral Thrush: I️n the morning, eat 1–2 raw garlic cloves.
Add raw garlic to your daily diet for flavor and fertility.
Other Tips to Boost Male Fertility Naturally
Apart from adding these 7 best foods to boost fertility in male, a healthy lifestyle is also very necessary. Here are additional tips to naturally enhance reproductive health:
Keep hydrated: Water facilitates nutrient flow and sperm volume.
Be at a healthy weight: Obesity may lower testosterone.
Stay away from smoking and alcohol: These both do a lot of damage to sperm DNA.
Moderate exercise: Promotes blood flow and harmonizes hormones.
Get some Zs: Not enough powers testosterone production.
Control stress: Elevated levels of cortisol can interfere with fertility hormones.
The Foods You Should Avoid If You’re Trying to Get Pregnant
There are foods that may wreak havoc on sperm production and hormone balance. Limit or avoid:
Processed meats (such as sausages, salami and bacon)
High-fat dairy products
Sugary snacks and refined carbs
Trans fats found in junk food
Excess caffeine or alcohol
Choose healthy eating with whole grains, lean protein and lots of fruits and vegetables.
When to Seek Medical Help
If you’ve been unsuccessful at getting pregnant for more than a year (or six months if your partner is 35 or older), it’s probably time to see a fertility doctor.
Testing such as semen analysis, hormone profile and lifestyle factors can help diagnose any cause. A diagnosis might lead a clinic to recommend anything from lifestyle counseling and medication to assisted reproductive techniques (ART).
Upgrading male fertility begins from the inside out — and your plate is without question the best possible starting point. Including superfoods such as walnuts, eggs, bananas, spinach, pomegranates, dark chocolate and garlic can in fact take sperm health as well as hormone balance to the next level.
You can supercharge your fertility and increase the odds of getting pregnant naturally with just small lifestyle modifications, including smart eating choices.
Also, consistency is key — the impact from dietary changes tend to be visible after 2–3 months. So, either way you can begin today with these 7 top foods to improve male fertility and head in the right direction when it comes to reproductive health.