Diets that are crucial for men’s fertility

Apart from following a healthy lifestyle, men should consume specific foods that can enhance sperm production and avoid one that can negatively affect fertility

A recent study on men in the journal, Human Reproduction Update, has found that there is a 51.6% decline in sperm count in the past 45 years and this has been primarily attributed to lifestyle choices and harmful chemicals in the environment therefore, it has become imperative to follow healthy habits that can help maintain male fertility. Maintaining a healthy diet is crucial for overall well-being and it is equally important when it comes to reproductive health in men.

In an interview with HT Lifestyle, Dr Kshitiz Murdia, CEO and Co-Founder at Indira IVF, shared, “One of the preliminary adoptions that men can make is that of a healthy and balanced diet. What one eats can have a significant impact on the quantity, quality, and movement of sperm – these are all essential factors for conception. To improve one’s fertility, it is recommended that men consume certain foods that can enhance sperm production and function, while avoiding others that can negatively affect fertility.” He suggested -

Do’s:

• Eat more fruits and vegetables: Incorporation of fruits, vegetables, especially green leafy vegetables, and legumes promote higher sperm concentration and motility.
• If you like fish, eat more: With higher concentration of omega-3 fatty acids, fish consumption can lead to better sperm motility.
• Keep low on carbohydrates: A low-carbohydrate diet can help reduce insulin levels and improve testosterone production, which can boost sperm count and motility.
• Increase zinc intake: Zinc is crucial for male reproductive health since it is necessary for testosterone production and prostate gland health. Foods such as oysters, chicken, spinach, pumpkin seeds, and lentils are excellent sources of zinc.
• A healthy intake of anti-oxidants: Antioxidants can enhance sperm quality and safeguard them from oxidative harm. Berries, nuts, green leafy vegetables, legumes, guava, banana, avocado, and citrus fruits like lemon and oranges are rich in antioxidants. Some of the anti-oxidants found in whole plants such as vitamin C, lycopene, and co-enzyme Q10 are a good addition to promote high sperm concentration.

Don’ts:

• Avoid processed foods: Processed foods are often high in trans-fats, refined carbohydrates and artificial additives, which can decrease sperm count and motility. It is advisable to focus on nutrient-dense foods to improve fertility.
• Decrease intake of certain foods: Men should reduce their consumption of processed meats, high-fat dairy products such as whole milk, cream and cheese, and soya products that contain phytoestrogens to improve fertility.
• Avoid smoking: Smoking cigarettes and consumption of tobacco products like gutka and pan masala can harm fertility. Therefore, it is recommended to avoid these products.

In conclusion, following a healthy diet that is rich in antioxidants, omega-3 fatty acids and whole foods and low in processed foods and added sugars is crucial for men's fertility. Consuming these foods can help improve sperm production and motility and protect against oxidative stress.

Men should also consider taking supplements to support their reproductive health. By making these dietary changes, men can improve their chances of conceiving and achieving a healthy pregnancy.