Male fertility refers to a man's ability to generate healthy, and viable sperm capable of fertilising a female egg, resulting in the formation of a viable embryo and a successful pregnancy. It entails a complex interaction of biological, hormonal, and environmental elements that must be maintained in balance for optimal reproductive function.
It is often said that fertility is a vital aspect of human life, and while women are often the focus of discussions on fertility, it's important to recognise that men's fertility is equally important. These days fertility is a concern for many couples.
To know about the Fertility Diet that is Crucial for Men’s Fertility, we speak to Dr. Sudeep Naganath Sambharam, Senior Consultant- IVF & Infertility, Apollo Fertility, Solapur (Mumbai).
Can Diet Improve Fertility?
Several factors can impact male fertility, including age, genetics, lifestyle choices, and diet. Studies have shown that diet can play a significant role in male fertility, with certain foods and nutrients being particularly important for reproductive health. Here are some fertility diets that are crucial for men's fertility.
Increase Your Intake of Antioxidants
Antioxidants are compounds that protect the body from damage caused by free radicals, which can harm cells and contribute to a range of health problems, including infertility.
Also read: 9 Easy Tips To Boost Fertility
A study published in the journal Animal Bioscience has demonstrated that increased consumption of antioxidants can improve sperm quality and protect sperm from oxidative damage.
Foods that are high in antioxidants include berries, nuts, green leafy vegetables, and legumes. Fruits like guava,banana, avocado and citrus fruits like lemon, oranges. Additionally, supplements such as vitamin C, vitamin E, and Coenzyme Q10 can help increase antioxidant levels in the body.
Eat a Diet Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that play a vital role in many aspects of health, including reproductive health. Studies have shown that omega-3 fatty acids can improve sperm quality and increase sperm count. Foods that are high in omega-3 fatty acids include fatty fish like salmon and sardines, walnuts, and flaxseeds. Additionally, supplements such as fish oil can help increase omega-3 levels in the body.
Cut Back on Processed Foods
Processed foods are often high in added sugars, unhealthy fats, and artificial additives, which can negatively impact overall health and fertility. According to Dr Sambharam, a diet high in processed foods can decrease sperm count and motility. Instead of processed foods, eat foods like fruits, vegetables, whole grains, and lean proteins. These foods provide the body with the nutrients it needs to function optimally and support reproductive health.
Also read: Role Of Diabetes & Blood Pressure In Fertility
Increase Your Intake of Zinc
Zinc is an essential mineral that plays a vital role in male reproductive health. It is responsible for the production of testosterone, which is essential for sperm production.
“Zinc also helps to maintain the health of the prostate gland, which is important for fertility”, Dr Sambharam added.
Foods that are rich in Zinc include oysters and chicken. Vegetarians can consume spinach, pumpkin seeds, and lentils, which are good sources of Zinc.
Things to be avoided
Processed meats, high fat dairy products like whole milk, cream and cheese. Excessive intake of Soya products which contains phytoestrogens should be decreased. Don’t smoke cigarettes and intake of other tobacco products like gutka, pan masala.
Male fertility is a vital aspect of human life, and nutrition has a significant impact on having the best fertility possible. Diets high in processed foods, trans fats, and sugar, on the other hand, may have a negative impact on sperm quality and fertility. A balanced, nutrient-rich diet can help men maintain their reproductive health and increase their chances of producing a healthy baby.
