While of course, this is not a pressing issue only for women, fertility has much to do with men's health too. The diet you provide your body with will have a significant role in your fertility. Food enhances your sperm quality, increases testosterone levels, and even helps maintain healthy reproductive habits.
In an exclusive interaction with the editorial team on Onlymyhealth, Dr Vikas Yadav, Senior Consultant - Department of Obstetrics & Gynecology, ShardaCare, Healthcity - Noida, shared a comprehensive guide towards a fertility-boosting diet for men. Here’s everything you need to know!
Link Between Nutrition and Male Fertility
According to research, bad diets and nutritional deficiencies impair the production of sperm, decline sperm motility, and result in increased oxidative stress that ultimately damages the sperm's DNA. Whereas, a nutrient-dense diet enhances the quality of sperm, improves the regulation of hormones, and boosts overall reproductive performances.
Key Nutrients for Male Fertility
1. Zinc
Zinc is an essential mineral for testosterone production and sperm development. Zinc deficiency, however, is associated with decreased sperm count and motility. Therefore, Dr Yadav recommended including oysters, lean meats, pumpkin seeds, chickpeas, and eggs in your diet to ensure adequate zinc intake.
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2. Vitamin C
Vitamin C is a powerful antioxidant that reduces oxidative stress and prevents damage to sperm. “Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources of vitamin C,” Dr Yadav added.
3. Vitamin D
Low levels of vitamin D have been associated with lower testosterone and poor-quality of sperm. Vitamin D can be supplemented through sun exposure and diet by eating salmon, fortified milk, and egg yolks. If you still find yourself at its deficiency, turn to supplements but only after consulting with your doctor.
4. Folate
Folate is used in DNA synthesis and the production of sperm. Therefore, it is important to incorporate it into your diet. Some good sources include leafy greens, beans, lentils, and fortified cereals.
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5. Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats that improve sperm morphology (shape) and motility. Add fatty fish like salmon, mackerel, and sardines, as well as walnuts and flaxseeds, to your diet.
Lifestyle Alterations to Couple with Diet
- Being overweight or underweight can disrupt hormone levels and affect sperm quality. Aim for a balanced diet and regular exercise to maintain a healthy BMI.
- Indulge in moderate physical activity to improve testosterone levels and reduce oxidative stress.
- Quit smoking as it harms sperm DNA and reduces sperm count and motility.
- Chronic stress can reduce testosterone and decrease sperm production. Practice mindfulness, meditation, or other stress-reduction techniques.
- Hydration is essential for overall health, including sperm production. Drink at least 8-10 glasses of water a day.
Bottomline
Fertility is not a matter of biology alone but is is also affected by lifestyle and dietary habits. Adding fertility-friendly foods and avoiding harmful habits can improve your reproductive health and increase the chances of conception. Always remember that it is wise to consult with a healthcare provider or nutritionist for a plan tailored to your best interest.