Not only women can be influenced by a healthy diet to help them conceive a child, but men also can benefit from foods that promote healthy sperm count and quality.
Understanding male fertility and nutrition
Male fertility can be affected by several factors, including sperm count (numbers), sperm motility (movement), and sperm morphology (shape and size). A balanced diet, rich in certain nutrients, can play a crucial role in improving these parameters.
A balanced diet
A balanced diet is just as important for men as for women when trying to conceive. Men therefore should include plenty of fruits, vegetables, lean proteins, and whole grains to ensure they’re getting a wide range of nutrients:
- Antioxidants such as vitamin C, vitamin E, and selenium can help to protect sperm from damage. Fruits, vegetables, nuts, and seeds carry plenty of antioxidants
- Omega-3 fatty acids can help improve sperm quality. They can be found in foods like fatty fish, walnuts, and flaxseeds
Body weight and diet
Men trying to conceive should try to maintain a healthy weight. Being overweight or obese can negatively affect sperm count and sperm quality. If you need to lose weight, focus on a balanced, nutrient-rich diet and regular physical activities.
Superfoods for your fertility journey
Certain foods are particularly beneficial when it comes to boosting male fertility. Here are some you may want to include in your diet:
- Citrus fruits: Oranges and grapefruits are packed with vitamin C, which can protect sperm from damaging free radicals and improve their motility
- Dark Chocolate: Dark chocolate is a rich source of antioxidants and may help to increase sperm count and quality
- Fatty Fish: Salmon and mackerel are high in omega-3 fatty acids, which can enhance sperm health
- Berries: strawberries and blueberries are packed with antioxidants, which can protect sperm health and boost fertility
- Walnuts: Walnuts are rich in omega-3 fatty acids and antioxidants, which can enhance sperm health
Nutritional considerations for Asian men
For Asian men aiming to enhance their fertility, specific nutritional adjustments can be beneficial. Traditional Asian diets are often rich in soy products. While soy doesn’t necessarily harm male fertility, it’s still a good idea to consume it in moderation and diversify protein sources.
Also, consider increasing your intake of zinc-rich foods, such as meat, shellfish, legumes, and seeds. Studies have shown that zinc can significantly influence sperm quality and fertility in men.
Everyone is unique, and what works best for one person may not work as well for another. Always consult with a healthcare provider or a dietitian for personalized advice. Incorporating these nutrition tips and superfoods into your diet can be a positive step on your fertility journey.
Please note that while adopting a fertility diet or a generally healthy lifestyle may contribute to improving overall reproductive health, it does not guarantee successful conception.
Dr. Sirichet Anekpornwattana (Fertility doctor) (1 June 2023)