When couples are unable to conceive, most fingers are raised at a woman, but men are an equal part of the process. It is imperative for men as well to have a healthy lifestyle, which can allow them to experience parenthood. Male infertility is becoming a bigger issue, and this mainly happens because of low sperm quality, quantity, and even motility. Whether a couple is trying to conceive naturally or with the help of the best IVF centre in Punjab, good reproductive health, as well as the sperm health of a man, matters. This article will help you understand everything related to enhancing male fertility and the production of healthy sperm via a healthy diet.
The importance of diet in male fertility
In male fertility, diet plays an essential role. It is the food that can enhance the quality of sperm and its count. The involvement of the right nutrients can help make male sperm healthy. Also, the reproductive system is always in need of the right diet, which can be beneficial for its smooth functioning.
A healthy and nutritional diet is imperative for the body to get enough nutrients, minerals, and antioxidants. This can be beneficial for the sperm count, sperm shape, as well as its movement. Thus, men need to inculcate fresh fruits, nuts, whole grains, etc., in their diet to enhance the quality of the sperm. On the contrary, sugary snacks, processed meals, etc., should be avoided as they can harm the health of the sperm and overall male fertility.
What are the essential nutrients to enhance sperm production?
Most men remain in a dilemma about what nutrients are essential for boosted sperm production. No wonder there are specific nutrients beneficial to protect sperm cells, enhance their movement, and much more. The nutrient-dense diet can naturally enhance male fertility and reproductive health.
The list of essential nutrients that can enhance sperm production is:
- Zinc – It can help with sperm count as well as manage the hormone levels.
- Vitamin C – The consumption of vitamin C can avoid sperm damage. Plus, the sperm motility gets boosted.
- Selenium – This nutrient is effective in sperm creation and protects the sperm.
- Omega-3 fatty acids – They are beneficial in the movement of sperm and make them healthier.
- Vitamin E – It is essential for sperm quality as it has antioxidant abilities.
- Vitamin B9 – This is also known as folate, which can help with the formation of healthy sperm.
- Coenzyme Q10 – It offers energy to the sperm and helps with their even movement.
What food items can be consumed for better sperm motility?
For men, it is essential to consume the right food items, which can help to enhance sperm motility. There are certain food items that not only benefit sperm quantity but also their quality and motility. With enhanced sperm motility, it will travel quickly to the female reproductive system and lead to a fruitful pregnancy.
Certain food items that should be consumed by a male:
- Walnuts – They are high in omega-3 fatty acids, which can be beneficial for sperm movement.
- Tomatoes – They have lycopene, which can help with the structure as well as the functioning of the sperm.
- Dark chocolate – Having dark chocolate can help with better sperm count as well as motility. It has amino acids in it.
- Pumpkin seeds – They can help with testosterone and enhance sperm quality. Pumpkin seeds are high in zinc.
- Bananas – The presence of vitamin A, B1, and C can be beneficial for sperm productivity as well as speed.
- Citrus fruits – Opting for fruits like oranges, lemons, etc., can allow the body to have enough vitamin C. It is beneficial to protect the sperm from any kind of damage.
- Spinach – It has folate in it, which is effective for sperm formation.
Which should be ignored to maintain sperm health?
Not everything is meant for good sperm health. Men need to understand that consuming certain items can cause negative effects on their sperm health, sperm motility, sperm shape, etc. Consumption of certain things that should be avoided is:
- Processed meats – If you are consuming sausages, hot dogs, or bacon on a regular basis, then they can hamper sperm quality due to the presence of preservatives and additives.
- Caffeine – The consumption of caffeinated drinks such as energy drinks or high coffee intake can harm sperm health.
- Plastic-packaged foods – The use of plastic containers can lead to the release of BPA, a chemical that can severely affect fertility.
- Alcohol – Consuming alcohol on a regular basis can lower testosterone and minimize sperm production.
- Excessive sugar – Having sugar can result in weight gain. Plus, hormonal imbalance can be experienced, which can further lead to low sperm quality.
- Trans fats – Fried snacks, baked goods, etc. are known to have trans fats in it. Their presence and consumption can lead to low sperm count.
- Soy-based products – Soy is known to have phytoestrogens. If it is consumed in massive amounts, then the hormonal levels can be disrupted.
What are the lifestyle changes to follow with a fertility diet?
Along with your eating habits, it is essential to make certain lifestyle changes to boost sperm health and enhance your chances of being a parent. Quick tips to tweak your lifestyle:
- Try to remain active
Being regular with your exercise routine can be beneficial in maintaining hormones and enhancing overall health.
- Try to consume as much water as possible.
Staying hydrated can allow your body to function with ease and enhance sperm production.
- Get good sleep
Having 7 to 8 hours of sleep each night can boost your fertility.
- Say no to smoking and alcohol.
Smoking and alcohol can severely damage the sperm. To maintain sperm count or quality, it is better to avoid consuming it.
- Manage stress
While working on everything, it is essential to manage your stress levels. This can be done by practicing deep breathing, doing what you love, and opting for meditation.
- Ditch heat
If you are into hot baths, saunas, or wear tight clothes, then it is better to ditch them to maintain sperm health.
- Minimise junk food consumption
Junk food consumption should be avoided to enhance sperm health.
Conclusion
For men, it is imperative to have good sperm health so that there are no issues with the conceiving process. Also, if you are opting for other treatments or gathering information about IVF cost in Punjab, it is still important to have good sperm health. The above-mentioned guide will help you understand how to maintain a nutritious diet, what things to ignore, and the need for small yet important lifestyle changes. It will help you to lead on to the right fertility path without any hindrance.