When heterosexual couples are having issues conceiving people often assume it’s the woman’s fault. In truth, it’s about evenly split. While there are some things that can’t be controlled, a great deal of fertility is related to lifestyle factors, a critical one being diet. With that in mind we asked Michael Krivyan, a registered dietician at FlexIT Virtual Fitness Training, to single out some of the best fertility boosting foods for men.
While none of the below foods are magic pills, they’re all healthy options thought to boost sperm count and quality/mobility while improving health overall.
Oysters
“No food contains more of Zinc per serving than oysters. Low levels of this essential mineral are associated with lower testosterone and decreased sperm quality, while high levels of Zinc may improve semen volume and sperm motility.”
Maca Root
“This root vegetable, often sold in powder form, has a long history of use in traditional Peruvian medicine as a libido and fertility booster. According to research, supplementing with a few grams of maca root powder daily may improve both sperm count and motility in healthy men.”
Fatty Fish
“Herring, Salmon, Mackerel, and Sardines contain the highest levels of Omega-3 fatty acids, which are associated with increased sperm count and motility as well as improved levels of male fertility hormones. Sperm contain a large amount of Omega-3 fatty acids, and it has been found that fertile men’s sperm contains more than the sperm of infertile men.”
Vegetables
“The vitamins in vegetables, specifically Vitamin C, Vitamin E, and Folate, can help boost sperm count and motility. Dark green, leafy vegetables like Spinach and Kale are especially high in Folate. Additionally, vegetables pack antioxidants that protect sperm from cellular damage.”
Brazil Nuts
“Not only do brazil nuts contain heart-healthy fats, antioxidants, vitamins, and minerals, they are especially high in Selenium. This mineral, which is necessary for creating dozens of proteins that are involved in reproduction, may have protective effects on sperm motility and is associated with improved semen quality.”
Dark Chocolate
“The amino acid L-arginine is necessary to produce sperm and enhances sperm count and quality. Dark chocolate is an especially rich source of this amino acid, which studies have shown can even increase the volume of ejaculate. The darker the chocolate, the better.”
