Crucial diets for male fertility

FromZarafshan Shirazdelhi

A recent study of men in the journal, Human Reproduction Update, found that there is a 51.6% decline in sperm count over the past 45 years and this has mainly been attributed to lifestyle choices and harmful chemicals in the body. environment, so it has become imperative to follow healthy habits that can help maintain male fertility. Maintaining a healthy diet is crucial to overall well-being and is equally important when it comes to reproductive health in men.

Diets crucial for male fertility (Photo by Fares Hamouche on Unsplash)

In an interview with HT Lifestyle, Dr. Kshitiz Murdia, CEO and co-founder of Indira IVF shared: One of the preliminary adoptions that men can make is that of a healthy and balanced diet. What you eat can have a significant impact on the quantity, quality and movement of your sperm, all of which are essential factors for conception. To improve their fertility, men are recommended to consume certain foods that can improve sperm production and function, while avoiding others that can negatively affect fertility. He suggested –

What to do:

  • Eat more fruits and vegetables: The incorporation of fruits, vegetables, especially green leafy vegetables and legumes promotes greater sperm concentration and motility.
  • If you like fish, eat more: With a higher concentration of omega-3 fatty acids, consuming fish can lead to improved sperm motility.
  • Cut down on carbs: A low-carb diet can help reduce insulin levels and improve testosterone production, which can increase sperm count and motility.
  • Increasing Your Zinc Intake: Zinc is crucial for male reproductive health as it is required for testosterone production and prostate gland health. Foods such as oysters, chicken, spinach, pumpkin seeds and lentils are excellent sources of zinc.
  • A Healthy Intake of Antioxidants: Antioxidants can improve sperm quality and safeguard them from oxidative damage. Berries, nuts, leafy greens, legumes, guavas, bananas, avocados, and citrus fruits like lemon and oranges are rich in antioxidants. Some of the antioxidants found in whole plants such as vitamin C, lycopene and coenzyme Q10 are a good addition to promote high sperm concentration.

What not to do:

  • Avoid processed foods: Processed foods are often high in trans fats, refined carbohydrates and artificial additives, which can reduce sperm count and motility. It is advisable to focus on nutrient-dense foods to improve fertility.
  • Decrease your intake of certain foods: Men should reduce their consumption of processed meats, high-fat dairy products such as whole milk, cream and cheese, and soy products that contain phytoestrogens to improve fertility.
  • Avoid smoking: Smoking cigarettes and consuming tobacco products like gutka and pan masala can harm your fertility. Therefore, it is recommended to avoid these products.

Dr Ankush Raut, Senior Fertility Consultant at Apollo Fertility in Borivali, said: A healthy diet can improve fertility by providing the essential nutrients that support sperm production and motility. In addition to following a healthy lifestyle, men should also consume specific foods that can help improve their fertility. He advised:

  • The first crucial diet for male fertility is a diet rich in antioxidants. Antioxidants help protect sperm from oxidative stress, which can cause DNA damage and affect sperm quality. Antioxidant-rich foods include berries, nuts, green vegetables, and citrus fruits. These foods can help improve sperm quality and boost fertility in men. Another essential diet for male fertility is a diet rich in omega-3 fatty acids. Omega-3 fatty acids are essential for sperm production and motility. Foods high in omega-3 fatty acids include fatty fish, such as salmon, sardines and mackerel, as well as flax seeds, chia seeds and walnuts. Consuming these foods can help increase the production of healthy sperms and improve their motility.
  • A diet low in processed foods and added sugars is also important for male fertility. Consuming a diet high in processed foods and added sugars can lead to inflammation, which can negatively impact sperm production and motility. Instead, men should focus on consuming whole foods, such as fruits, vegetables, whole grains and lean proteins, to support their reproductive health.
  • In addition to eating a healthy diet, men should also consider taking supplements that can help improve their fertility. Some useful supplements for male fertility include zinc, selenium and vitamin C. These supplements can help improve sperm quality and protect against oxidative stress.
  • Avoid smoking, alcohol and clear drugs

In conclusion, eating a healthy diet rich in antioxidants, omega-3 fatty acids and whole foods and low in processed foods and added sugars is crucial for male fertility. Consuming these foods can help improve sperm production and motility and protect against oxidative stress.

Men should also consider taking supplements to support their reproductive health. By making these dietary changes, men can improve their chances of conceiving and achieving a healthy pregnancy.

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