For Healthy Sperm 10 Foods That Promote Male Fertility

For Healthy Sperm: 10 Foods That Promote Male Fertility

Want to know the list of foods that promote male fertility? Then this article is for you.

Nutrition is one of the most important external factors in fertility that we can control.

Scientifically, it has been proven that a woman’s diet before and during pregnancy affects fertility and the course and outcome of pregnancy.

Also, numerous studies have dealt with the impact of diet and lifestyle on male fertility.

Conception occurs due to a precisely orchestrated sequence of biological events. If we delve into the complexity of all the processes responsible for the realization of conception, it seems astonishing that it occurs at all.

The causes of infertility are various, and most often it is abnormal sperm, diseases of the fallopian tubes, hormonal disorders, age or the cause is unknown.

For Healthy Sperm: 10 Foods That Promote Male Fertility

The cause can be directly or indirectly related to diet.

A range of nutritional factors related to female and male infertility, including body weight, disorders such as polycystic ovary syndrome and celiac disease as well as other diseases and conditions that affect nutrient utilization and intake, very strenuous physical activity and excessive caffeine and alcohol intake.

Moreover, during the last decades, numerous researches have tried to reveal the connection between diet and fertility.

Obese men not only produce less sperm, but it contains more abnormal sperm, the nutritionist points out.

Obesity is associated with an increased number of DNA mutations in sperm, which can reduce fertility.

Also, lack of body fat and excessive accumulation of fat in the abdomen is associated with reduced testosterone synthesis and poor sperm quality.

Weight gain in the malnourished and the loss of extra pounds in the obese improves testosterone levels and fertility.

A balanced diet helps maintain an ideal weight, keeps hormones in balance and improves the health of the reproductive system.

Therefore, when choosing foods on a daily basis, you should more often choose foods rich in antioxidants, vitamins A, C and E, selenium and zinc.

Also, the menu should often include fatty fish, seeds and nuts, foods rich in omega-3 fatty acids.

Antioxidants play a key role in the fertility of both sexes. High intake of these elements can also improve the number, structure and motility of sperm.

Zinc deficiency, he says, has also been recognized as a cause of male infertility. Deficiency of this mineral causes reduced testosterone synthesis and reduced sperm count and motility.

Therefore, foods rich in zinc, such as oysters, nuts and meat, are popularly considered male aphrodisiacs.

Omega-3 fatty acids are involved in the development of eggs and hormone synthesis in women and sperm production.

According to a study published in the Journal of Clinical Nutrition, high intake of omega-6 fatty acids and low intake of omega-3 fatty acids can negatively affect male fertility.

In search of a source of omega-3 fatty acids, it is enough to dive into the blue sea and choose your favorite: sardines, tuna, anchovies, mackerel, cod, herring – says a reputable nutritionist, recommending that fish be eaten two to three times a week.

Alcoholism can also be a cause of infertility due to the toxic effects of alcohol. Regular excessive alcohol consumption can reduce fertility by as much as 50 percent.

However, moderate alcohol consumption (1-2 drinks per day for women and 1-3 drinks per day for men) has no negative effect.

Those who want to increase the chances of conception should also avoid caffeine in excessive amounts because it affects the fertility of both sexes, and it is found in tea, coffee, chocolate and various carbonated beverages.

Read on to discover ten nutritious foods that men in west Africa and other parts of the world eat in other to promote male fertility.

List Of Foods That Promote Male Fertility


Just a few oysters will provide your daily zinc needs. Namely, research shows that this mineral protects against prostate cancer. As an additional plus, zinc improves the function of the reproductive system and increases the number of sperm. Shells, lean beef or pork as well as legumes are also good sources of zinc.


Bananas will provide you with a quick source of energy, and they are also rich in potassium, which is necessary in the regulation of the nervous system, heart rate and blood pressure.

A diet rich in potassium and magnesium (and it is found in bananas) can reduce the risk of heart attack. If you are not a fan of bananas, a good source of potassium are orange juice, milk, tomatoes and beans.

Read Now: Are You Always Disappointed In Bed? Banana And Groundnut Combo Is What You Need.

Oily Fish

We all know that fatty fish (salmon, sardines, tuna, mackerel) is the best source of omega-3 fatty acids.

These polyunsaturated fats have a beneficial effect on the heart, circulation, immune system, and among other things, reduce the risk of prostate cancer. You can also find omega-3 fatty acids in flax seeds, walnuts, soy and rapeseed oil.


Although all vegetables deserve a place in your diet, vegetables from the cabbage family like broccoli are indispensable because they protect against heart disease and cancer.

Broccoli is full of vitamin C, beta-carotene, potassium and phytochemicals called sulforaphane, which provides strong protection against prostate and colon cancer. If you don’t like broccoli, replace it with cabbage, cauliflower or prosciutto.


Soy is rich in isoflavones, ingredients that protect the prostate and protect it from cancer. All soy products, such as soy milk or tofu, are preferred.

Brazilian Nut

Brazil nuts are rich in magnesium and selenium, powerful antioxidants that protect against heart disease and cancer and promote prostate health. Selenium also helps lower LDL (“bad”) cholesterol.

Whole Grains

Whole grains provide dietary fiber, vitamins and minerals – all ingredients important for a healthy heart and muscle building.

The dietary fiber provided by these foods will regulate stool. If you haven’t tried quinoa, be sure to do so, because it is rich in lutein, an ingredient that ensures prostate health.

Plant Stanols Or Sterols

Herbal stanols are natural ingredients in fruits and vegetables that lower slightly elevated blood cholesterol levels. Numerous food manufacturers are increasingly adding them to margarine, yogurt, juices, etc.


The purple, blue and red colors that adorn this fruit are a reflection of the rich content of antioxidants, especially anthocyanins. The berries in the diet will slow down aging and keep the brain vital.

Red-orange Vegetables

Red-orange vegetables, such as peppers, carrots or pumpkin, are rich in vitamin C and beta carotene – nutrients that help preserve the skin. To see more post on Diet & Nutrition click here.

For Healthy Sperm: 10 Foods That Promote Male Fertility

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