Fertility is a concern for many couples who are trying to conceive. While women are often the focus of discussions about fertility, men’s fertility is an important factor too.

Healthy sperm are essential for conception, so it’s important to know which foods can help and hinder men’s fertility.

What Affects Men’s Fertility?

Several factors can affect men’s fertility, including:.

Age
Smoking
Alcohol consumption
Drug use
Exposure to environmental toxins
Certain medical conditions
Poor diet

While some factors, like age and medical conditions, are out of our control, we can make changes in our diet and lifestyle to improve men’s fertility.

Which Foods Help Men’s Fertility?

Here are some foods that may help improve men’s fertility:.

1. Fish

Fatty fish like salmon and sardines are rich in omega-3 fatty acids, which have been shown to improve sperm count and motility. Omega-3s also have anti-inflammatory properties, which may reduce the risk of sperm damage and improve sperm function.

2. Antioxidant-rich foods

Fruits and vegetables that are rich in antioxidants, like vitamin C and beta-carotene, may help protect sperm from damage caused by free radicals. Good sources of antioxidants include berries, citrus fruits, leafy greens, carrots, and sweet potatoes.

3. Zinc-rich foods

Zinc plays a key role in sperm development and motility. Good sources of zinc include oysters, beef, pork, chicken, nuts, and beans.

4. Whole grains

Whole grains like brown rice, quinoa, and whole wheat bread are rich in B vitamins, which have been shown to improve sperm count and motility.

5. Nuts and seeds

Nuts and seeds are a good source of protein and healthy fats, but they also contain essential minerals like zinc and selenium, which are important for sperm health. Good choices include almonds, walnuts, pumpkin seeds, and sunflower seeds.

Which Foods Hinder Men’s Fertility?

Just as certain foods can help improve men’s fertility, others can hinder it. Here are some foods that may have a negative impact on sperm health:.

1. Processed meats

Studies have linked consumption of processed meats like bacon, sausage, and hot dogs with lower sperm count and motility. These meats are often high in saturated fat and preservatives, which may contribute to sperm damage.

2. Soy products

Soy products contain phytoestrogens, which are plant-based compounds that mimic the effects of estrogen in the body.

While some studies have suggested that moderate soy consumption is safe for men’s fertility, other studies have linked high soy consumption with lower sperm count and motility.

3. Sugar-sweetened beverages

Sugar-sweetened beverages like soda and energy drinks have been linked to lower sperm count and motility. These drinks are often high in added sugar, which can contribute to inflammation and insulin resistance.

4. High-mercury fish

While fish can be a healthy choice for men’s fertility, it’s important to avoid fish that are high in mercury, which can be toxic to sperm cells. Fish to avoid include shark, swordfish, and king mackerel.

The Bottom Line

Diet is just one factor that can affect men’s fertility, but making healthy choices can make a difference. Aim to eat a variety of whole foods, including plenty of fruits, vegetables, whole grains, and lean protein sources.

Minimize processed foods, sugary drinks, and high-mercury fish. And if you’re concerned about your fertility, consult with a healthcare provider.