The food that you choose to eat may have a direct impact on the quality of male sperm. So, it is important that you choose what you eat wisely as it may have a significant impact on your ability to conceive. Poor diet – and lifestyle factors – are being increasingly linked to fertility issues in both men and women.
So, what is the best diet for good quality male sperm? Recent evidence seems to suggest that a diet that is high in fat, particularly in trans fats can impact on both male and female fertility. Trans fats actually occur naturally in animal fat and dairy, but at much smaller concentrations than the amount used in processed foods. Trans fats also have no nutritional value. While saturated fat (most commonly found in animal fat and cheese) and trans fats increase levels of LDL (“bad” cholesterol), trans fats actually decrease the level of HDL (“good” cholesterol) in the bloodstream, increasing the risk of heart disease.
Three new studies were presented at the American Society for Reproductive Medicine conference on 20 October 2015, arguing that diets high in fat lead to damaged ovaries, poor quality embryos and lower sperm counts. The Harvard School of Public Health found fertilisation rates were lowest in couples where men ate large amounts of fat regularly. Men with the lowest intake of trans fat had an 83 per cent chance of impregnating their partners, while this dropped to 47 per cent for men with the highest intake.
The types of foods that contain high levels of trans fats include cakes, dessert mixes deep fried food, pastry, bought chips, biscuits, ready meals/frozen meals – check the labels! Crisps and margarine – to name a few.
Try to substitute these foods with grilled fish or chicken, baked chips, baked potato, fruit, and for dessert fresh fruit with yoghurt.
Top nutritional tips for male fertility!
- Eat foods high in antioxidants such as selenium, vitamin E, vitamin C and beta-carotene as antioxidants are thought to protect sperm (smoking reduces the amount of vitamin C in the body). Vitamin C helps to reduce the number of sperm that clump together (agglutination).
- Increase L-carnitine as it aids the transport of fatty acids into the mitochondria and increases energy levels of the sperm. Natural sources are cheese, chicken and milk
- Vitamin E is important in sperm membranes and aids the ability of the sperm to fertilise the egg …include more in your diet. Good sources include fish, broccoli, spinach, avocado, sunflower seeds, almonds.
- Try to incorporate a homemade smoothie into your diet each day.
- Include more sources of zinc in the diet … such as nuts, whole grains and seeds.
- Lycopene is undergoing more and more research because it is thought to help improve sperm concentration and morphology. Some of the best food sources of lycopene include very red sun-ripened tomatoes and processed tomato products, pink grapefruits, watermelons, apricots, guavas, and papayas. Make sure you eat more cooked tomatoes as cooking releases more of the lycopene, and especially enjoy tomato concentrates, such as tomato puree and passata!
- Drink fresh pressed vegetable and fruit juices. This is one of the easiest ways to get your daily supply of whole-food nutrients into your body.
- Increase sources of omega 3 fatty acids as these help maintain membrane fluidity of the sperm – good sources are oily fish, nuts and seeds (avoid trans fatty acids, hydrogenated fats and saturated fats where possible as these affect sperm motility and decrease membrane fluidity).
- Remember to drink at least 6 cups of water a day.
- Reduce your alcohol content as much as you can.
- Eat organic food where possible as pesticides have been shown to be one of the main reasons for the declining fertility in men. They mimic oestrogen in the body which can cause testosterone to decrease. Healthy testosterone levels are necessary for sperm production.
For further information on the role of diet and male fertility.
Improving Male Fertility (2013). Research Suggests a Nutrient-Dense Diet May Play an Integral Role. Today’s Dietitian Vol. 15 No. 6 P. 40.
Purple fertility smoothie!
Don’t forget to add a daily smoothie to your diet to boost your fertility. They’re a great way to make sure that you are getting your daily amount of fruits and vegetables, especially if you make your own. Simply place all of the ingredients into a blender or smoothie maker and whizz them all together. Enjoy!
Purple fruit smoothie Ingredients:
1 ripe banana
1 handful baby spinach leaves
125g fresh or frozen blackberries or fresh blueberries
125ml water, to blend
Three ice cubes
Finding out more information or making an appointment for semen assessment is quick, easy and strictly confidential, and you do not need a GP or hospital referral. Simply call us on 01992 78 50 60 or email enquiries@hertsandessexfertility.com.
