Infertility in medical terms stands for the failure to achieve a clinical pregnancy even after 12 months of regular unprotected intercourse. The reason for failure of conception may lie either in the male or female, but today’s article deals with the problem of male infertility and it accounts to about 40 to 50% of total infertility cases. The causes of infertility are numerous and can range from hormonal imbalance to excessive stress or unhealthy food habits. Infertility may be caused due to problems in sperm production or sperm transport, development of sperm antibodies or abnormal sperm shape.
Whatever might be the cause of infertility, with the progress of medical science it is easy to diagnose the cause and treat it accordingly. But including certain nutrients in the daily diet helps improve overall sperm quality, density and motility and reduce the risk of sperm abnormality that can go a long way in improving fertility in men.
Top 7 Nutrients for Improving Male Fertility – Natural Food Sources of the Nutrients
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.
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. The acrosome is an arc-like structure that is present at the head of the sperm cell, and it helps the sperm in penetrating the egg. 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. This is possible with Inlife’s Fish Oil Capsule that is a great source of EPA and DHA that not only increases male fertility, but also helps in maintaining healthy cholesterol levels, relieving joint pains and improving memory. The capsules are made from pure fish oil extracted from sardine fish, and each capsule contains 300mg of omega 3 benefits for men sperm (EPA – 180 mg and DHA – 120mg).
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. It strengthens the cell membrane to protect it from the oxidative stress of free radicals and increases the overall power of penetration.
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
Foods Rich in Coenzyme Q10:
Coenzyme Q10 also known as Co Q10 is an antioxidant that helps in normal cell functioning and energy production. 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. But the best way to maximize the benefits of Coenzyme Q10 for fertility is to consume it in the form of supplement or tablets. Inlife’s Coenzyme Q10 Tablets is a completely safe way of boosting fertility of both men and women that also help to fight aging, improves heart health, supports weight loss and controls blood glucose levels. Each chewable tablet contains 300mg of Co Q10 that is suitable for all.
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. It also helps in reducing oxidative damage and improving sperm quality.
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.
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. In many cases, even good sperm count and proper movement can’t solve fertility problems because the sperms produced are unhealthy that prevents fertilization or leads to early miscarriage. 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. It also prevents the regeneration of abnormal sperm cells and increases the count of healthy sperm cells.
Some of the richest food sources of L-Carnitine include meat, fish, dairy products, eggs, chicken, avocados, wheat products, asparagus and peanut butter.
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 can be obtained together from Inlife’s Fish Oil + CoQ10 Capsules that contains the goodness of EPA and DHA (Omega 3) that not only improves male fertility, but also helps in boosting energy, improving memory, reducing joint pains and maintaining cholesterol levels.
Stressing out about infertility will only make things worse. Wait for the right time, take medical assistance and undergo tests for infertility to get to the root of the problem. The most important thing is to make lifestyle changes. Include these fertility boosting foods in your daily diet or drive their benefits from fertility supplements and capsules and combine it with a healthy diet and regular exercise to increase the chances of conception of your partner.