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Low-Fat Replacements
High-fat foods have been demonstrated to reduce testosterone levels, which harms sperm production in men. Foods that suppress testosterone levels include full-fat dairy products, fried foods and snacks, many processed meats such as bacon, ground beef, hot dogs, beef jerky, canned meat or meat sauces, and high-sugar sweets.But just because you decide to limit your intake of fatty foods does not mean you have to give up on wonderful meals!
Leaner fish, such as tilapia, halibut, cod, and bass, can be excellent low-fat substitutes. Tilapia is an especially healthy choice because of its low mercury levels and low fat content. Fish such as salmon, sardines, herring, and mackerel (which are slightly fattier) are all okay in moderation due to their high quantities of omega-3 fatty acids, which aid in sperm quality and count. Research indicated that males who experienced infertility but took omega-3 fatty acid supplements saw a startling improvement in both the mobility and concentration of their sperm, compared to those who did not take omega-3 supplements.
White meats, such as chicken breasts and turkey, have little to no saturated fats and are an excellent choice for any meal. And you don't have to sacrifice flavour for these low-fat selections. With suitable seasoning and cooking procedures, a variety of robust flavours can be obtained in both fish and white meat. Instead of salt and pepper, season your chicken with chilli powder and garlic, and your fish with lemon pepper. Grilling meat adds a complex flavour without jeopardising your fertility.
Stay Hydrated
According to Dr Sreeharsha Harinatha, drinking plenty of water will also aid in producing healthy seminal fluid, increasing the odds of sperm reaching an egg. Instead of drinking caffeinated beverages, which have been related to a higher risk of miscarriage, switch to water and natural juices like orange or pomegranate juice to improve your fertility health.Reduced alcohol consumption is also advantageous for fertility since studies have shown that more than 14 mixed drinks per week reduce sperm count and testosterone levels. Consistent short-term drinking, such as five or more drinks in two hours, can also have a harmful influence on sperm count. Cutting back while trying to conceive will increase your chances of starting a family.
Foods to Improve Male Fertility
Both you and your partner are certainly aware of the numerous benefits of a healthy diet. However, certain nutrients can help him increase his sperm count and improve its quality. With healthier sperm, you're less likely to have difficulty getting pregnant.Here are some fertility meals he should include on his plate (or consume more frequently):
Oysters
There's a reason oysters are considered aphrodisiacs. They contain more zinc per serving than any other meal, and zinc-rich diets may aid in male fertility by enhancing sperm volume and motility.If your partner dislikes oysters, he can still get zinc from beef, poultry, dairy, nuts, eggs, complete grains, and beans. He can also receive zinc by taking a daily multivitamin, which will help him and his sperm stay as healthy as possible.
Fruits and veggies
Antioxidants contained in fruits and vegetables (such as cranberries and collard greens) may help prevent sperm from cellular damage, keeping them strong and fast enough to run through the fallopian tubes and fertilise an egg. Meanwhile, vitamins E and C may marginally improve sperm count and mobility.Vitamin E can be found in mangoes, avocados, and green vegetables like spinach and broccoli. Oranges, tomatoes, and grapefruit are among the foods that contain vitamin C. Leafy greens, legumes, and many fruits include folate, a B vitamin with antioxidant qualities that may help preserve sperm free of chromosomal abnormalities.
Additionally, sweet potatoes have all of the nutrients listed above, including vitamins C, E, and folate.
Nuts
Research suggests that nuts may enhance sperm quality and function. Walnuts, in particular, may improve sperm quality. That's because walnuts are high in antioxidants and omega-3 fatty acids.Other antioxidant-rich nuts include almonds, pecans, pine nuts, and hazelnuts. Peanuts also contain antioxidants. To maintain nut eating as healthy as possible, your partner should limit his intake. Stick to a 1-ounce portion (approximately a modest handful) of nuts and avoid chocolate-covered or sugar-sweetened varieties.
Seeds
Pumpkin seeds include a high concentration of zinc and omega-3 fatty acids, both of which may boost sperm quality.Try flaxseed, chia seeds, or sunflower seeds, which contain vitamin E and other antioxidants that may aid with sperm quantity and motility.
Pomegranate Juice
Pomegranates are another potent antioxidant. In the meantime, some pomegranate juice won't hurt. Have him substitute it for his morning orange juice or mix it into a smoothie.Fatty fish
Infertile men's sperm contains fewer omega-3 fatty acids than fertile men's. Your partner can receive omega-3s from fatty seafood like salmon, herring, sardines, and anchovies.Omega-3 fatty acids increase blood flow to the genitals, which may benefit male fertility.
Maca root
The powder from this Peruvian root has a long history of use as a natural libido stimulant. Although this has not been definitively confirmed, certain studies have revealed that maca powder enhances sperm concentration and motility.If your partner wishes to try this nutty-tasting powder, he can sprinkle it on oatmeal and smoothies, or add it to pancakes, waffles and other dishes.
Foods to Avoid for Male Fertility
Just as there are items that your partner may want to consume more of to boost fertility, there are others that he can limit or eliminate from his diet.These foods may lower sperm count and harm male fertility:
Junk food
Sure, your partner is aware that these foods are bad for the heart and waistline, but fatty, greasy, and sugary diets can also hinder male fertility.Sweetened snacks and beverages, such as soda, have been linked to lower sperm quality. This is another incentive to swap the doughnuts for fruit and muesli.
High mercury fish
Mercury has been associated with infertility in both women and men. Swordfish, king mackerel, tilefish, marlin, bigeye tuna, orange roughy, and shark have the highest mercury levels, therefore replace them with omega-3-rich salmon or zinc-rich shellfish.Caffeinated beverages and alcohol
According to research, consuming excessive amounts of coffee, tea, energy drinks, and alcohol may reduce sperm count.So have your partner limit his caffeine intake to the equivalent of two cups of coffee each day and advise him to limit his alcohol usage.
Soy
It's uncertain whether a soy-rich diet might cause fertility issues, however, some studies have connected soy diets to reduced sperm concentration.So, in addition to soy sauce, he might want to avoid tofu, soy milk, tempeh, and other soy-based foods for now.
High-fat dairy
Yes, milk is excellent for the body. However, in the case of sperm, males may wish to avoid the high-fat foods. Full-fat dairy diets can reduce sperm count and motility.Your partner should choose low-fat milk, skim milk, or milk alternatives such as almond milk or coconut milk. The same applies to other dairy products, such as cheese and yoghurt. Choose the low-fat ones, which have been shown to improve sperm quality.
Processed meat
Diets high in processed red meats have been linked to reduced sperm count and quality, so your partner should cut back on bacon, hot dogs, sausage, deli meat and other similar foods. Tell him to choose healthier options such as chicken breast instead.Just as expectant mothers must maintain a healthy diet, so should expectant fathers. It can't hurt to have your partner incorporate more fertility-friendly foods while cutting back on some less-healthy options. It will help boost your chances of having the baby you've both been hoping for.
FAQs on Best Foods to Improve Male Fertility
- What drink boosts sperm count?
Drinking orange or grapefruit juice that is 100% fruit juice can deliver the same benefits as eating the fruits directly. For people who do not enjoy drinking juice, adding fresh lemon juice to their water can be an excellent strategy to boost sperm counts. - What is the best dry fruit for sperm?
Almonds, walnuts, and hazelnuts are high in nutrients that have been associated with healthier sperm, including omega-3 fatty acids, folate, and antioxidants like vitamin E, zinc, and selenium. These nutrients are known to protect sperm from free radical damage while also maintaining sperm structural integrity.
