Recent studies on male fertility have focused on nutritional factors that affect a man’s ability to father children. For instance, scientists are trying to find out the exact mechanisms by which zinc and vitamin D impact sperm parameters.
Researchers are also investigating which food types are detrimental to male fertility and how exactly these unhealthy foods lead to impaired fertility.
Find out below which foods you should eat and which ones you should avoid in order to improve your fertility.
Foods You Should Eat More Of
Vegetables and Fruits
You can get a lot of folate, fiber, and antioxidants from fruits and vegetables, which is why men with fertility problems are often recommended to increase their intake of plant-based foods.
Antioxidants help protect sperm motility and normal sperm morphology whereas oxidative stress can cause abnormally shaped sperm, tail defects, and sperm DNA damage, which all lead to decreased fertility.
In addition, sperm concentration and sperm vitality are also negatively affected by oxidative stress. What’s even worse is that high levels of oxidative stress can lead to increased risks of miscarriage and birth defects.
Green leafy vegetables are not just rich in antioxidants, they’re also excellent sources of folate. Men with high folate levels often have lower percentages of morphologically abnormal sperm and high sperm count. In contrast, infertile men often have low folate levels. Men who have fertility issues also tend to have low zinc and vitamin D levels.
Both zinc and vitamin D are necessary for normal sperm production. Having sufficient zinc levels is also crucial for the normal development of mature spermatozoa. Men who are zinc deficient tend to have high percentages of sperm with abnormal tails, resulting in significantly reduced sperm motility.
Cereals are extremely rich in dietary fiber, which is good for your fertility. Research has shown that men who have high intakes of dietary fiber tend to have reduced plasma estrogen levels. This means dietary fiber is important for maintaining normal fertility since high estrogen levels cause a huge reduction in male fertility.
Shellfish, Fish, and Seafood
In order for your germ cells to develop into healthy mature spermatozoa, you need omega-3 fatty acids. Since your body can’t make omega-3 fatty acids on its own, that means you need to make sure you regularly eat foods that are rich in omega-3s.
Omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are essential for the normal development of your sperm. That’s because the plasma membrane structure of your sperm actually requires these omega-3 fatty acids.
If you’re low on omega-3s, many of your sperm will have abnormally formed plasma membrane. This can then lead to a high number of abnormally shaped sperm. This, in turn, can cause a reduction in your sperm motility and viability.
However, fish, shellfish, and seafood don’t just give you a lot of omega-3 fatty acids. You can also get a lot of zinc from these healthful foods, especially from shellfish like oysters. Zinc can greatly increase your semen volume as well as improve your sperm motility and sperm morphology.
Foods You Should Avoid
If you’re trying to alter your dietary habits in order to improve your fertility, you would do well by minimizing your intake of foods that are rich in trans fat and saturated fatty acids. Examples of these foods include baked goods, fast foods, and snacks.
When your diet primarily consists of these types of foods, you’ll most likely gain weight and even develop obesity. Your risks of developing type 2 diabetes and metabolic syndrome will also increase.
The problem with obesity is that it has several negative effects on your fertility. For instance, obese men tend to produce more reactive oxygen species, which, in turn, increase your levels of oxidative stress.
Since your sperm is very sensitive to oxidative stress, you will most likely have a high percentage of abnormally shaped sperm and a low rate of sperm motility. These two sperm parameters alone can already jeopardize your fertility.
In addition, when you’ve got ample belly fat, your body will tend to convert testosterone to estrogen. As you very well know, you need testosterone in order to maintain your fertility and normal sexual functions. In short, when you’re obese, you’re depriving yourself of the testosterone that you need in order to produce sperm efficiently.
You should also try to lower your intake of meat and processed meat products. These foods also contain high concentrations of saturated fatty acids. Moreover, you’ll often find synthetic estrogens in these food products. Processed meat products can raise your estrogen levels, which will complicate the problem if you’re already dealing with fertility issues.
Adding Supplements to Your Diet
Since you won’t be able to eat all the nutrients you need to enhance your fertility in just one sitting, you can benefit a lot from dietary supplements that can help boost your fertility. For instance, you can take a vitamin and mineral supplement that can give you a lot of vitamins C, D, E, folic acid, and zinc.
To naturally increase your antioxidant levels, you can also take herbal supplements like Malegenix. Among the numerous male sex enhancement supplements available today, Malegenix is considered one of the safest and most effective in terms of enhancing your sexual virility.
One advantage Malegenix has over other male supplements is that it’s formulated with natural ingredients that are scientifically known to enhance male fertility. For instance, Malegenix contains Tribulus terrestris which is known to help improve sperm count and motility.
Aside from Tribulus terrestris, Malegenix also contains maca and tongkat ali, both of which also have pro-fertility properties. Both maca and tongkat ali can help increase your sperm count and motility.
In addition, maca is considered effective in improving both male and female fertility. That’s because maca helps improve endocrine balance and having the right hormonal balance is very important for achieving normal fertility.
Even better, maca and tongkat ali are both energy boosters, which means that your sexual stamina will also get a boost whenever you take Malegenix.