Infertility is a widespread problem that affects approximately 15% of couples worldwide. Inability to conceive can arise from both male and female factors. However, male infertility is the sole cause in 30-40% of these cases.

While several underlying factors such as infections, hormonal imbalances, and genetics can cause male infertility, dietary factors play an essential role.

1. Antioxidants

Antioxidants are compounds that can protect the body against reactive oxygen species (ROS) that cause oxidative stress. Diet rich in antioxidants is associated with improved semen quality and sperm function.

Antioxidants such as vitamins C and E, zinc, and selenium are incredibly beneficial in promoting male fertility and reducing the risk of infertility. Antioxidant-rich foods include fresh fruits, vegetables, nuts, seeds, whole grains, and legumes.

2. Fatty Acids

Fatty acids are essential nutrients that promote healthy cell growth and repair in the body. Some fatty acids, such as omega-3 and omega-6, are crucial for male fertility.

Omega-3s, found typically in fatty fish such as salmon, mackerel, and sardines, aid in reducing inflammation and improving semen quality. Omega-6s, found in vegetable oils, nuts, and seeds, improve hormone balance that helps in sperm production and sperm motility. A good balance of both omega-3 and omega-6 fatty acids may be ideal for promoting male fertility.

3. Selenium

Selenium is a critical nutritional mineral that plays a role in the synthesis of DNA and sperm motility. Men deficient in selenium have reduced testosterone levels that may result in infertility.

Selenium-rich foods include brazil nuts, oats, wheat, brown rice, and sunflower seeds.

4. Zinc

Zinc is an essential mineral in the production of healthy sperm. This mineral is also known to keep the body’s levels of testosterone in check. Deficiencies in zinc reduce semen quality and prevent sperm production.

Foods rich in zinc include seafood, lean meats, beans, and lentils, among others.

5. Vitamin C

Vitamin C is a vital antioxidant that is known to increase sperm quality and motility. This vitamin can also protect against oxidative stress caused by ROS. Foods rich in vitamin C include leafy green vegetables, citrus fruits, and berries.

6. Vitamin D

Vitamin D deficiency is a common problem in men with low sperm count and quality. This vitamin helps regulate the body’s calcium levels and stimulates sperm production.

Foods rich in vitamin D include fish such as salmon, tuna, and mackerel, and fortified foods such as milk, cereals, and orange juice.

7. Coenzyme Q10

Coenzyme Q10 is a vital antioxidant that protects cells from free radical damage. This nutrient is crucial in the production of energy by the body’s cells, including sperm cells.

CoQ10 supplements or consumption of foods such as organ meats, fatty fish, and whole grains can help promote male fertility.

8. Lycopene

Lycopene is an antioxidant found in tomatoes, watermelons, and grapefruits. This nutrient improves sperm quality and reduces the risk of male infertility.

A diet rich in lycopene and other carotenoids can help improve sperm motility and reduce oxidative stress.

9. Folate

Folate is a water-soluble vitamin that helps in DNA synthesis and prevents chromosomal abnormalities in sperm. A deficiency in folate can lead to poor sperm quality and low sperm count.

Foods rich in folate include leafy greens, lentils, beans, and asparagus.

10. B12

Vitamin B12 is required in the production of healthy sperm. It also plays a vital role in maintaining the health of the nervous system. Men deficient in B12 have lower sperm count and decreased sperm motility.

Animal products, including eggs, meat, dairy, and fish, are good sources of vitamin B12.