Male fertility issues are very common to occur to anyone. There are a number of different nutrients that you can get in your diet which can help different aspects of your sperm health including motility, sperm count, and DNA quality. 

All of these factors can play a very important role in the overall fertility and chances of conceiving a baby. Foods like lean meats, nuts, and leafy greens can contribute to the health of the sperm a lot. 

The best andrologist doctor says that unfortunately, there are some factors that cannot be fixed or helped by lifestyle and diet changes and require medical professionals. As there are some foods that can help with your fertility, there are some that must be avoided in order to keep yourself healthy.    

Foods to Improve Male Fertility

Here are some of the foods that can help in improving male fertility. 

Nuts

Introducing more nuts in your diet can help a lot with male fertility. As a study conducted a few years back concluded that 75g of walnuts per day improves sperm vitality, morphology, and motility. 

This is because nuts are a great source of micronutrients important for sperm development and function. These are full of natural antioxidants and essential fatty acids. 

Some of the most consumed nuts include hazelnuts, cashews, Brazilian nuts, pine nuts, brazil nuts, almonds, pine nuts, walnuts, and pistachios. But at the end of the day, all of the nuts are great for fertility, so experiment with adding them to your meals and try different nuts on different days. 

Nuts are quite high in calories so try to avoid overeating. It is best to consume around 30 grams of nuts every day. Raw and roasted nuts have almost the same benefits, but the roasted ones lose their healthy fats when roasted, so it is best to consume them raw. 

Omega 3s

Fertile men’s sperm is made up of a higher concentration of omega-3 fatty acids. These EFAs help in increasing blood flow and enhancing sperm quality. The best source of omega-3 fatty acids comes from oily fish like sardines, mackerel, and salmon. 

The veggies full of omega-3 fatty acids include soya beans, kidney beans, algae, seaweed, chia, and hemp. For those of you that cannot access these foods, you can always take supplements as these are never a bad idea. 

So, the consumption of omega-3 fatty acids is great for fertility and the improvement of sperm health. 

Leafy Greens

Adding more greens to your diet is recommended as they are rich in folate. Folate is a key micronutrient in DNA synthesis and can help to improve the quality of sperm. Brussel sprouts, peas, and broccoli are all great sources of folate.

These foods are really safe to be added to your diet as they have no side effects. If you have the option of using greens in their organic form, then go for that as well. 

Foods to Avoid for Male Fertility

Here are some of the foods that you need to avoid if you want your fertility o stay intact. 

Processed Foods

Multiple studies have shown that eating too much-processed food and meat and food high in fat and sugar is associated with reduced sperm count and decreased motility. For many, this can be a complete change in their lifestyle as processed red meat can make up a large portion of your diet as well as takeaways and high-calorie snacks. 

In this case, it is best to go for turkey mince or chicken. Regarding highly processed foods, sugary snacks, and drinks, it is recommended to avoid them as much as you can. 

It is always best to clear out all the temptations from your house so that you don’t get the urge to try the food. 

Caffeine

Caffeine intake can be associated with double-strand DNA breaks (DNA Fragmentation). Caffeine is also associated with sperm aneuploidy, the presence of abnormal chromosomes in cells that can result in either no conception or miscarriage. 

While introducing more healthy options and avoiding unhealthy ones is likely to help you lose weight. There is a strong correlation between being overweight BMI>25 and unhealthy sperm, so losing weight can be beneficial if BMI is above that threshold. 

Getting some exercise 3 times a week besides making your diet better can help in improving your sperm health and eventually fertility in men. 

Conclusion

Male fertility is an issue that is not discussed very openly, but little steps when taken can make a huge difference. So, make sure that you eat right and avoid foods that can be bad for you. Stay away from the foods that can impact your sperm health and try to fill your pantry with foods that are helpful in keeping you healthy overall. So, make sure to take care of yourself and stay away from male infertility as much as you can.