How A Man Can Become More Fertile – Silvia Azaña Gutierrez B.Sc., M.Sc. (embryologist), Zaira Salvador B.S., M.Sc. (embryologist) and Christina Algarra Goosman B.S., M.S. (psychologist).

Today, about 15% of reproductive-age couples suffer from infertility. Of this percentage, approximately 30% of cases are due to male factors. In addition, an additional 20% correspond to cases in which both couples have fertility problems.

How A Man Can Become More Fertile

How A Man Can Become More Fertile

With this information in mind, it is important to adopt any practice that can help improve seed quality. It’s true that not all fertility problems can be solved by eating healthy foods, but a nutritionally balanced diet plays an important role in overall health and fertility.

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Below are the 7 points we are going to expand on in this article.

Semen quality has declined in recent years. In general, factors such as lifestyle and diet are thought to contribute to this decline. Therefore, a healthy diet and following a Mediterranean diet would be good for improving male fertility.

Therefore, a man should eat a varied diet that includes lots of vegetables and fruits, fish, poultry, whole grains, legumes, and nuts. Thus, it will better meet the requirements of nutrients, vitamins and minerals necessary for good semen quality.

On the other hand, a man should also pay attention to his diet to maintain an adequate weight, because obesity is another factor that can affect sperm quality and cause fertility problems.

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However, it is important to maintain these good habits over time. It takes about 3 months for spermatozoa to form, so results can be seen after this period.

There is no substance that specifically helps to improve the quality of the seeds. However, there are foods that are high in antioxidants or omega-3 fatty acids that are beneficial for improving male fertility.

Oxidative stress occurs when there is an imbalance between reactive oxygen species (ROS) and the body’s antioxidants to neutralize them. This imbalance can affect the sperm’s membrane and genetic material, causing sperm DNA to fragment. Therefore, adding antioxidants to the diet can improve male fertility.

How A Man Can Become More Fertile

As for omega-3 fatty acids, they are associated with improvements in seminal parameters, specifically sperm motility.

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All of these foods contain nutrients, vitamins, and minerals that are involved in proper hormonal regulation and sperm production. However, the diet should not be based only on these ingredients, but should include a variety of foods following a Mediterranean-style diet.

To improve sperm quality, men should avoid processed foods, fast foods, and saturated fats and replace them with olive oil. In addition, it is important to avoid fried foods and choose different preparations.

On the other hand, you should try to eliminate toxic habits like smoking or alcohol and moderate caffeine consumption, as they affect male fertility. Therefore, if a person drinks several cups of coffee a day, they can replace some with decaffeinated coffee.

You will also need to avoid other drinks such as sugary drinks and drink the right amount of water.

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Dietary supplements, especially those containing antioxidants, may be beneficial for sperm quality. Therefore, these supplements contain vitamin C, vitamin E, folates, selenium, zinc, etc. should be.

However, the intake of these dietary supplements is always advised to be monitored by the individual, who should be instructed on the dosage and duration of treatment.

Moderate exercise can prevent obesity and overweight. As we mentioned above, if a man’s body mass index (BMI) is higher than ideal, it can affect his seminal quality, especially the number and concentration of spermatozoa.

How A Man Can Become More Fertile

On the other hand, activities that increase scrotal temperature can also alter the proper formation of spermatozoa. Ideally, the temperature of the body should be 2-4 °C lower than the body, so saunas, laptop legs, underwear or sitting for hours will be harmful to the quality of the hot seed.

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Likewise, if a man is exposed to toxins through his occupation, it is very important that he adequately protects himself from them.

Focusing on the Mediterranean diet in men’s diets has benefits for their overall health, as well as improving their fertility. Among the most important advantages, we can mention the improvement of seminal quality.

In addition, a healthy diet will allow men to control their weight, as being overweight or obese can also affect sperm quality.

However, it is important to combine these good habits with some moderate exercise and avoid toxic habits such as smoking or alcohol.

The Sperm Count ‘crisis’ Doesn’t Add Up

Yes, fruits (blueberries, strawberries, raspberries, and blackberries) contain antioxidant pigments that help absorb free oxygen radicals. In other words, adding fruits to your diet is a good way to improve or protect sperm quality.

Some studies have shown that pigments found in the skin and seeds of the fruit have several medicinal properties, including flavonoids, anthocyanins, tannins, and other phytochemicals.

In particular, blueberries, raspberries, lingonberries, and rhubarb are rich in vitamin C and other nutrients. Vitamin C is a powerful antioxidant that protects cells from damage.

How A Man Can Become More Fertile

Yes, there are certain types of foods, such as processed or prepackaged foods and fast food, that can be associated with impaired seminal quality.

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Men are also advised to avoid fried foods, sugary drinks, and habits like smoking or alcohol.

If you are interested in more information on how to improve sperm quality, you can see the following article: Is it possible to improve sperm quality – Tips.

On the other hand, if you want to know more about food that supports female infertility, we recommend that you visit the following link: What are the types of food that support female infertility?

Benatta M, Kettache R, Buholz N, Trinchieri A. Effects of nutrition and lifestyle on male infertility. Arch Ital Urol Androl. June 24, 2020; 92(2). (give)

I’m Going To Need A Source For This Little Tidbit…

Gabrielsen JS, Tanrikut C. Chronic exposures and male fertility: effects of environment, diet, and drugs on spermatogenesis. Andrology. July 2016; 4(4):648-61. (give)

Hayden RP, Flannigan R, Schlegel PN. The Role of Lifestyle in Male Infertility: Diet, Physical Activity, and Physical Behavior. Kurr Urol Rep. May 17, 2018; 19(7): 56. (Ver)

Mann U, Shiff B, Patel P. Causes of male infertility. Karol Opin Urol. May 2020; 30(3):296-301. (give)

How A Man Can Become More Fertile

Nassan FL, Chavarro JE, Tanricut C. Diet and male fertility: does diet affect sperm quality? Seed Sterile. September 2018; 110(4):570-577. (give)

Foods And Facts To Increase Your Man’s Sperm Count Naturally

Salas-Huetos A, Bulló M, Salas-Salvadó J. Dietary patterns, foods and nutrients in male fertility parameters: a systematic review of observational studies. Hum breeding update. July 1, 2017; 23(4):371-389. (give)

Suliga E, Gluszek S. The relationship between diet, energy balance and male fertility. Int J Vitam Nutr Res. October 2020; 90(5-6): 514-526. (give)

Questions asked by users: ‘What are the benefits of a diet for male infertility?’, ‘Can eating lots of fruit improve sperm quality?’ and ‘Are there any foods that reduce male fertility?’.

He graduated in Health Biology from the University of Alcala and specialized in Clinical Genetics at the same university. Master in Reproduction by the University of Valencia in collaboration with IVI Clinics. More about Silvia Azaña Gutierrez

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Bachelor’s degree in Biotechnology from the Technical University of Valencia (UPV). Biotechnology degree from the National University of Ireland Galway (NUIG) and embryologist specializing in assisted reproduction More about Zaira Salvador from the University of Valencia (UV) and the Valencia Infertility Institute (IVI)

Completed in Psychology by the University of Valencia (UV) and specialized training in Clinical Psychology and Prevention by the European University Center: Law, Medicine and Psychosocial Aspects by the University of Valencia (UV) and ADEIT.

The information provided on this site is intended to support the existing relationship between the patient/site visitor and the existing physician.

How A Man Can Become More Fertile

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