The Link Between Foods And Sperm Health
When most people think about conceiving a child, the emphasis is usually on a woman’s reproductive health. However, research shows that men are the sole cause in a third of all infertility cases. With such staggering statistics in mind, focusing on sperm health is just as important as pop culture’s focus on female fertility. While lifestyle choices can positively influence male fertility, certain foods are also proven to improve conception odds. Consider incorporating the following 5 options into a regular balanced diet.
1. Get more citrus
Typically, people associate citrus fruits with vitamin C and immune health. While true, the reality is that the sweet and tangy fruits are also packed with a specific nutrient linked to fertility. Research shows that select citrus fruits contain polyamine putrescine, which boosts both sperm and egg health. Healthier sperm are less likely to contain defects and have better motility. For the best results, focus that grocery list on oranges and grapefruits specifically.
2. Oysters for multivitamin effects
More commonly known as an aphrodisiac, oysters are so much more than just a sultry teaser. Research shows that oysters can boost fertility. The reason behind that assertion is that the mollusk is packed with vitamin B12, along with critical minerals like zinc, selenium, and iron. Just 6 oysters can contain more nutrients than required by daily recommended amounts. While oysters are often eaten raw, if the idea is unappetizing, the shellfish can be cooked without sacrificing nutritional benefits.
3. Crunchy, tasty walnuts
More than a topper for parfaits and sundaes, walnuts are a popular nut full of both omega-3 and omega-6 fatty acids. When consumed consistently, this nut has been shown to boost male fertility. A small study that examined 117 men over a few weeks found that the group that regularly consumed walnuts demonstrated an improvement in both sperm quality and motility. In particular, the boosted reproductive health resulted in fewer chromosomal abnormalities discovered in sperm tests.
4. Switch to whole grains
The push for whole grains goes beyond simply being better for overall heart health. Research suggests that popular options such as brown rice and quinoa are full of antioxidants that also work to improve male fertility. Whole grains aren’t just smart carbohydrates that effectively reduce a man’s glycemic index, but also a good option for boosting sperm health.
5. Add salmon for dinner
Another good food choice that offers a wide range of benefits is salmon. Similar to walnuts, the fatty fish is full of omega-3s, which provide a wealth of health-friendly support. While usually linked with lowering blood pressure (BP), omega-3s are also responsible for improving sperm motility, morphology, and even quantity. All 3 factors are critical for raising conception odds. Experts recommend adding salmon to a diet once weekly for optimal results.
Adopt a healthy lifestyle
Opting for a healthier diet complete with nutritious foods is important at any point in life. However, when trying to conceive, focusing on nutrient-dense foods that are proven to support reproductive health is critical. Remember, conception isn’t just a woman’s responsibility. The sperm are equally responsible. While the above list isn’t exhaustive, citrus, oysters, walnuts, whole grains, and salmon can help a man head in the right direction.
