[FOODIES CORNER] Best Foods to improve male fertility; foods to avoid

Eating healthier foods can boost sperm count, while indulging in less nutritious options might lower it.

Foods to Increase Sperm Count

If you and your partner are trying to conceive, improving his diet could help increase your chances. A healthy diet benefits both of you, but certain foods may specifically improve sperm count and quality, making conception easier. Here are some foods he should incorporate into his diet:

Oysters

Oysters are rich in zinc, which may boost semen volume and sperm motility. If oysters aren’t his favorite, zinc is also found in beef, poultry, dairy, nuts, eggs, whole grains, and beans. A daily multivitamin can help ensure he’s getting enough zinc.

Fruits and Vegetables

Antioxidants in fruits and vegetables, such as cranberries and spinach, may protect sperm from cellular damage, improving their strength and speed. Vitamins E and C might also enhance sperm count and movement. Find vitamin E in avocados, mangoes, and leafy greens, and vitamin C in oranges, tomatoes, and grapefruit. Folate-rich foods, like beans and many fruits, may help prevent chromosomal abnormalities in sperm. A great all-around choice is sweet potatoes, which are packed with vitamins C, E, and folate.

Nuts

Research suggests that nuts may improve sperm quality and function, especially walnuts, which are high in antioxidants and omega-3 fatty acids. Almonds, pecans, and hazelnuts are other antioxidant-rich options. He should stick to a small serving size and avoid sugar-coated varieties.

Seeds

Pumpkin seeds are rich in zinc and omega-3s, both of which may enhance sperm quality. Flaxseed, chia seeds, and sunflower seeds are also great sources of omega-3s and antioxidants that support sperm health.

Pomegranate Juice

Pomegranate juice, full of antioxidants, has been linked to improved sperm quality in animal studies. While human studies are still ongoing, swapping pomegranate juice for his usual OJ or adding it to smoothies could help.

Fatty Fish

Men with higher fertility tend to have more omega-3 fatty acids in their sperm. Fatty fish like salmon, sardines, and herring are great sources. Omega-3s also improve blood flow to the genitals, potentially enhancing performance in the bedroom.

Maca Root

Maca root, traditionally used to boost libido, may also increase sperm concentration and motility. He can add maca powder to smoothies, oatmeal, or baked goods for a fertility boost.

Foods to Avoid for Male Fertility

Just as some foods can boost fertility, others may hinder it. Here are some he should cut back on:

Junk Food

Fatty, fried, and sugary foods can negatively impact sperm quality. Studies suggest that sweetened snacks and beverages, like soda, may reduce sperm quality.

High-Mercury Fish

Fish high in mercury, like swordfish and shark, have been linked to infertility. Instead, he should opt for lower-mercury options like salmon or zinc-rich shellfish.

Caffeinated Drinks and Alcohol

Excessive caffeine and alcohol can lower sperm count. Limiting caffeine to two cups of coffee per day and moderating alcohol intake is recommended.

Soy

Some research suggests that diets high in soy may lower sperm concentration. He may want to avoid tofu, soy milk, and tempeh while trying to conceive.

High-Fat Dairy

Full-fat dairy foods can negatively affect sperm count and motility. Low-fat or skim milk, along with dairy alternatives like almond milk, are better choices.

Processed Meats

Diets rich in processed red meats, such as bacon, hot dogs, and deli meats, are associated with lower sperm quality. Healthier alternatives include chicken breast, lean beef, and pork. In short, paying attention to his diet can play a key role in boosting your chances of conceiving. Making healthy swaps and adding fertility-friendly foods can help improve his sperm health and bring you closer to your goal of starting a family.