A well-planned diet enriched with all the essential nutrients such as Omega 3 fatty acids, Coenzyme Q10, folic acid, etc. along with antioxidants, proteins, vitamins and minerals can help in boosting fertility in men.
1. Foods Rich in Omega 3:
Fertility depends on sperm cell structure, and research shows that DHA (docosahexaenoic acid) present in Omega 3 fatty acids helps in proper development of the sperm cells. DHA helps in the proper formation of the acrosome that otherwise becomes incapable of penetrating and fertilizing the egg. In addition, omega 3 benefits for men sperm also helps in reducing the level of cholesterol in the blood that is also an important cause of infertility issues.
Fishes such as tuna, krill, sardine, salmon and eggs are great non-vegetarian sources of omega 3 for male fertility while vegetarian sources include flaxseed oil, canola oil, walnuts, soy products, dairy products. But the most effective way to derive the benefits of omega 3 for male fertility fatty acids for fertility is from fish oil in the form of fish oil capsules or supplements.
2. Foods Rich in Vitamins C and E:
Vitamin C and E work as powerful antioxidants that help in preventing damage of the sperm cells by free radicals. Deficiency of vitamin C can lead to decreased sperm mobility and cause damage of genetic structure of the sperm. Vitamin E helps in improving sperm quality, sperm count and mobility. Some of the food sources of vitamin C are peppers, amla, guava, dark green leafy vegetables and oranges. Tofu, spinach, almonds, sunflower seeds, avocados, shell fish, broccoli and pumpkin are great source of vitamin E.
3. Foods Rich in Coenzyme Q10:
Benefits of Coenzyme Q10 are numerous- it boosts energy, lowers blood pressure and cholesterol, and now research shows that it can also help in resolving infertility issues in both men and women by improving egg and sperm quality. In addition, it also helps in sperm movement in men suffering from infertility. Coenzyme Q10 improves sperm density and motility in men. Co Q10 improves ovulation and the quality of eggs in women by minimizing the effect of oxidative stress by free radicals.
Nuts such as walnuts, pistachio and soybean are a great source of Coenzyme Q10. Other sources include organ meat, beef liver, pork, chicken, eggs, and fishes like tuna, mackerel, sardines and vegetables such as broccoli, sweet potatoes, cauliflowers, carrots, spinach and garlic.
4. Foods Rich in Selenium and Zinc:
Micronutrients such as zinc and selenium which have antioxidant properties can help improve male fertility by reducing oxidative stress and DNA damage. Zinc increases sperm count, motility and fertilization quality of the sperms. It helps in the development of the outer membrane and tail of the sperms and aids in optimum maturity of the sperm cells. Selenium improves functioning of the epididymis, the tube that functions as the passage for sperms from testicles to the penis. One of the richest sources of zinc is oysters, it can also be found in nuts, cocoa, beans, mushrooms, spinach, pumpkin seeds, etc. Selenium can be found in oatmeal, eggs and Brazil nuts.
5. Foods Rich in Folic Acid:
Folic acid is one of the B vitamins that play an important role in the development of red blood cells, cell division and DNA production. Folic acid helps in improving sperm count, sperm quality, structure and motility. Increasing the intake of folic acid reduce the risk of sperm abnormality in healthy male and improves fertility. Some of the best natural sources of folic acid include black-eyed peas, lentils, spinach, mustard greens, turnip greens, romaine lettuce, citrus fruits such as oranges, grapefruit, strawberries, raspberries, avocados, peanuts, almonds, flaxseeds, beets, cauliflower, etc.
Research shows that L-Carnitine can help improve male fertility by boosting sperm movement. Its powerful antioxidant property helps in maintaining sperm health by minimizing oxidative stress by free radicals. Some of the richest food sources of L-Carnitine include meat, fish, dairy products, eggs, chicken, avocados, wheat products, asparagus and peanut butter.
7. Combination of Fish Oil and Coenzyme Q10
Coenzyme Q10 in combination with Omega 3 from fish oil acts as a powerful antioxidant that reduces the harmful effect of oxidative stress, improves sperm membrane and sperm structure. It helps in the overall development of the sperm cells, reduces sperm damage and generation of abnormal sperm cells. The benefits of fish oil and Coenzyme Q10 not only improves male fertility, but also helps in boosting energy, improving memory, reducing joint pains and maintaining cholesterol levels.