There are men who don’t really give their diets a second thought just because they feel like they don’t need to lose weight. But paying attention to your diet isn’t just all about counting the calories. It’s also about making sure you eat the right types of food. And that’s important because your diet has a great impact on your fertility.
There’s a large number of scientific studies providing detailed information on how male fertility is affected by diet or nutrient intake. The bottom line is that you need to switch to a healthier diet so you can greatly improve your fecundity.
To significantly enhance your fertility, here are the top 3 foods that you should include in your diet.
Vegetables and Fruits
There are so many nutrients that you can get from eating fruits and vegetables. Fruits and vegetables contain high concentrations of the nutrients that you need to improve your fertility. They’re rich in vitamins and minerals with antioxidant properties, water, fiber, and folate.
You need to up your intake of plant-derived antioxidant nutrients because your spermatozoa are extremely vulnerable to the attacks of reactive oxygen species. When your seminal levels of reactive oxygen species are high, it can lead to negative effects on your sperm motility, sperm vitality, sperm DNA, and sperm concentration.
In addition, when your sperm DNA is damaged, it increases the risks of miscarriage as well as developmental abnormalities in the baby. Because of these negative effects, antioxidants play a crucial role in scavenging and neutralizing reactive oxygen species.
One way to prevent damage to sperm DNA is by increasing your intake of folate. High levels of folate can reduce sperm aneuploidy, a condition wherein a cell has an abnormal number of chromosomes.
In addition, folate is necessary for DNA synthesis and maintenance. Hence, during sperm production, you need sufficient levels of folate so that your spermatozoa can form their DNA material normally.
Excellent fruit and vegetable sources of folate include cruciferous vegetables like broccoli, legumes like peas, asparagus, citrus fruits, and beets. In truth, you’d do well with any kind of leafy greens since they usually contain high concentrations of folate. Kale and spinach are particularly excellent sources of folate.
Aside from folate, you can also get a lot of vitamin C from fruits and vegetables. Vitamin C is another vitamin with antioxidant properties, and it’s also important for your sperm health.
In fact, when your seminal vitamin C levels are low, chances are high that your spermatozoa will be damaged by free radicals and reactive oxygen species. Infertile men who take vitamin C supplements usually experience an increase in their sperm count and sperm motility.
You can increase your vitamin C levels by eating more citrus fruits and cruciferous vegetables. Strawberries, guava, kiwi fruit, cantaloupe, papaya, watermelon, and pineapple are also great dietary sources of vitamin C.
Another reason why fruits and veggies are extremely good for male fertility is that these foods contain numerous kinds of antioxidants in varying amounts. These plant-derived antioxidants not only protect your body from various health problems but also increase the antioxidant defense system for your spermatozoa.
When you have high seminal antioxidant levels, your sperm cells are protected from lipid peroxidation and cell membrane damage. You also prevent damage to the genetic material of your spermatozoa. High levels of antioxidants in your testicles can also help protect your testicular cells from various oxidative stress damages.
Fish and Other Seafood
The positive effects of fish, shellfish, and seafood on sperm quality are attributed to the high concentration of omega-3 fatty acids found in these marine foods. When it comes to male fertility, the two most beneficial omega-3 fatty acids are EPA and DHA.
Both are essential fatty acids. Since your body can’t naturally synthesize EPA and DHA, you need to get them from the food you eat. Both EPA and DHA are necessary for the antioxidant and anti-inflammatory actions of important enzymes.
DHA has been closely associated with increased sperm concentration and improved sperm motility. Since omega-3 fatty acids help enhance the body’s natural antioxidant capacity, omega-3 supplementation is usually recommended for men with unexplained low sperm count and low sperm motility.
You can always take omega-3 supplements if you feel that’s more convenient for you. Or you can increase your intake of mackerel and sardines. Salmon, herring, and tuna are also very good marine sources of omega-3 fatty acids.
Dietary fiber has been shown to help men maintain low plasma estrogen levels. Men with fertility issues can’t afford to have high estrogen levels because that would mean that their testosterone levels are low and that they’re suffering from a hormonal imbalance.
Since the process of sperm production and sperm development are highly dependent on testosterone, men with high levels of estrogen often experience impaired spermatogenesis and abnormal sperm development.
To make matters worse, having high estrogen levels accompanied by low testosterone levels usually leads to sexual dysfunctions. If you’re unable to control your estrogen levels, you may actually end up losing your ability to achieve erections.
However, when you increase your intake of foods that are fiber-rich like cereals, fruits, legumes, and vegetables, you also lower your risks of type 2 diabetes. Since diabetes is highly associated with poor sexual function and impaired fertility, you get to nip that problem in the bud.
When you buy cereals for breakfast, make sure you get the ones with whole grains and avoid the ones with refined grains. Examples of whole grain cereals that usually contain high amounts of dietary fiber include oatmeal, barley, buckwheat, and brown rice.
Naturally Increasing Your Fertility
One way for you to enhance your fertility is by taking all-natural male enhancement supplements. Made with natural ingredients like Tribulus terrestris, Tongkat Ali, and maca, it is not just a simple male sex enhancement supplement.
It can actually increase your fertility because its herbal ingredients are known to help promote spermatogenesis, increase sperm count, and improve sperm motility. In addition, it can also help improve your sexual performance by boosting your libido and erectile function.