We’ve all heard the saying “You are what you eat.” Well, it turns out that this rings true for men when it comes to fertility too. Eating the right foods can help increase sperm count, while indulging in unhealthy choices can lower those numbers. If you and your partner are trying to conceive, a simple change in his eating habits may bring you closer to your goal of getting pregnant.
Foods that Increase Sperm Count
You and your partner probably already understand the benefits of a healthy diet. But did you know that certain foods can specifically boost his sperm count and quality? Healthier sperm means you’re less likely to encounter difficulties when trying to conceive. Here are some fertility-friendly foods he should add to his plate or incorporate into his diet more often:
Oysters
Oysters are famous aphrodisiacs for a reason. They contain more zinc per serving than any other food, which is essential for male fertility. Zinc helps increase semen volume and sperm motility. If your partner isn’t a fan of oysters, he can also find zinc in beef, poultry, dairy, nuts, eggs, whole grains, and beans. Alternatively, he can take a daily multivitamin to ensure his little swimmers are in tip-top shape.
Fruits and Vegetables
The antioxidants in fruits and vegetables, such as cranberries, collard greens, mangoes, avocados, spinach, and broccoli, can protect sperm from cellular damage and keep them strong and fast. Vitamins E and C, found in oranges, tomatoes, grapefruit, and leafy greens, may slightly increase sperm count and movement. Folate, a B vitamin with antioxidant properties, can be found in leafy greens, beans, and many fruits, helping to keep sperm free of chromosomal abnormalities. If you’re looking for a power vegetable to include in your partner’s diet, sweet potatoes are packed with all of these essential nutrients.
Nuts
Research funded by the nut industry has shown that nuts, particularly walnuts, can improve the quality and function of sperm. Walnuts are rich in antioxidants and omega-3 fatty acids. Other antioxidant-rich nuts include almonds, pecans, pine nuts, and hazelnuts. Peanuts also pack an antioxidant punch. Encourage your partner to watch his portions and avoid chocolate-covered nuts or those with added sugar, sticking to a 1-ounce serving.
Seeds
Pumpkin seeds are a great source of zinc and omega-3 fatty acids, which can improve sperm quality. Other omega-3 rich seeds like flaxseed, chia seeds, and sunflower seeds, are also beneficial for sperm quantity and movement.
Pomegranate Juice
Pomegranate is a powerful antioxidant that has been shown to boost sperm quality in animal studies. While there is a lack of evidence for the same effect in humans, adding a little pomegranate juice to your partner’s daily routine won’t hurt and might even provide some benefits. He can swap it for his morning orange juice or add it to a smoothie for an extra nutritional boost.
Fatty Fish
Fertile men’s sperm contains more omega-3 fatty acids than that of infertile men. Encourage your partner to include fatty fish such as salmon, herring, sardines, and anchovies in his diet. Omega-3 fatty acids not only improve sperm quality but also enhance blood flow to the genitals, potentially aiding your partner in the bedroom.
Maca Root
While not definitively proven, maca root powder has gained a reputation as a natural libido booster. Some research suggests that it may increase sperm concentration and motility. Your partner can easily incorporate maca powder into his diet by sprinkling it in oatmeal, smoothies, or even when making pancakes and waffles.
Foods to Avoid for Male Fertility
Just as there are foods that can boost fertility, there are others that your partner should cut back on or eliminate from his diet entirely. These foods may decrease sperm count and negatively impact male fertility:
Junk Food
Besides being bad for the heart and waistline, fatty, fried, and sugary foods can impair male fertility too. Research suggests that sweetened snacks and beverages, like soda, can harm sperm quality. So, instead of reaching for donuts, encourage your partner to opt for fruit and oatmeal as healthier options.
High-Mercury Fish
Mercury has been linked to infertility in both men and women. Avoid high-mercury fish such as swordfish, king mackerel, tilefish, marlin, bigeye tuna, orange roughy, and shark. Instead, choose omega-3-rich salmon or zinc-rich shellfish.
Caffeinated Drinks and Alcohol
Excessive consumption of coffee, tea, energy drinks, and alcohol has been shown to decrease sperm count. Limit your partner’s caffeine intake to two cups of coffee per day and ask him to keep his alcohol consumption in check.
Soy
While the impact of soy-rich diets on fertility is still unclear, some research suggests a lower sperm concentration in men who consume high levels of soy foods. In addition to soy sauce, your partner may want to hold off on tofu, soy milk, tempeh, and other soy-based foods for now.
High-Fat Dairy
Full-fat dairy products can have a negative impact on sperm count and motility. Encourage your partner to choose low-fat milk, skim milk, or milk alternatives like almond milk or coconut milk. Opt for low-fat versions of cheese and yogurt as well, as they have been found to benefit sperm quality.
Processed Meat
Processed red meats have been associated with lower sperm count and quality. Encourage your partner to cut down on bacon, hot dogs, sausage, deli meat, and similar fare. Healthier alternatives like chicken breast, lean beef, bison, and lean pork can be excellent substitutes.
Just as it’s important for hopeful moms-to-be to be mindful of their diets, the same is true for dads-to-be. By incorporating fertility-friendly foods and cutting back on less healthy choices, you can increase your odds of conceiving the baby you’ve both been dreaming of.
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