There are a number of tactics that men can use to naturally improve their fertility, including choosing to eat certain foods.

Eat foods with a high zinc content

Zinc is one of the most important substances for fertility. While a deficiency of it will not cause infertility, it can contribute to reproductive problems. This is because it is essential for a number of enzymatic reactions in the body. In men, a lack of zinc has been linked to immature sperm and chromosomal changes. Increasing zinc intake has been shown to not only boost sperm levels, but improve its quality, function, and form. Check out the chart below to learn some of the foods that have the highest zinc content, or you can take a look at this link for more detailed information.

FOODS HIGH IN ZINC
FOOD TYPE FOOD AMT PER 100G % DAILY VALUE
MEAT Oysters 90.8mg 605%
Alaskan king crab 7.6mg 51%
Spiny lobster 7.3mg 48%
Beef 8.1mg 54%
Lamb 5.9mg 40%
NON-MEAT Mushrooms 1.1mg 7%
Amaranth leaves 0.9mg 6%
Alfalfa seeds 0.9mg 6%
Calabash gourd 0.7mg 5%
Taro shoots 0.5mg 3%

 

Please note that nutrient content depends on the specific type of food and the method by which it is prepared. Detailed information about each food can be found at the link above.

Foods high in vitamin C.

Along with zinc, vitamin C is the most important nutrient for males concerned about their fertility because it helps prevent sperm from sticking and clumping together, which can cause reproductive problems. It also improves sperm quality and protects the sperm from DNA damage, which lessens the chance of chromosomal defects and miscarriage, and free radicals. A full list of the foods that contain vitamin C can be found at this link, but the chart below can give you a quick idea of which foods have the most vitamin C. (All foods listed here are to be eaten raw in order to get the maximum amount of vitamin C.)

FOODS HIGH IN VITAMIN C
FOOD AMT PER 100G % DAILY VALUE
Parsley 133mg 222%
Sweet red peppers 128mg 213%
Kale 120mg 200%
Kiwi fruit 92.7mg 155%
Broccoli 89.2mg 149%
Brussels sprouts 85mg 142%
Oranges (with peel) 71mg 118%
Papayas 61.8mg 103%
Turnip greens 60mg 100%
Strawberries 58.8mg 98%

Conclusion

A healthy diet is key to a healthy reproductive system. If you are having trouble with infertility, take a hard look at your current diet and overall state of health, and see if you can make positive changes that will improve your fertility.

Sources

Nutritiondata.self.com. Amaranth leaves, cooked, boiled, drained, with salt. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2779/2.

Nutritiondata.self.com. Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0″ fat, select, cooked, grilled [Beef Value Cut, Sirloin Tip Steak, URMIS #1543, Vastas Lateralis]. Available from: http://nutritiondata.self.com/facts/beef-products/9433/2.

Nutritiondata.self.com. Broccoli, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2.

Nutritiondata.self.com. Brussels sprouts, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2362/2.

Nutritiondata.self.com. Crustaceans, crab, alaska king, cooked, moist heat. Available from: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4160/2.

Nutritiondata.self.com. Crustaceans, spiny lobster, mixed species, cooked, moist heat. Available from: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4250/2.

Nutritiondata.self.com. Foods highest in Vitamin C. Available from: http://nutritiondata.self.com/foods-000101000000000000000-1w.html?.

Nutritiondata.self.com. Foods highest in Zinc. Available from: http://nutritiondata.self.com/foods-000124000000000000000.html.

Nutritiondata.self.com. Gourd, white-flowered (calabash), cooked, boiled, drained, with salt. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2859/2.

Nutritiondata.self.com. Kale, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2.

Nutritiondata.self.com. Kiwi fruit, (chinese gooseberries), fresh, raw. Available from: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1934/2.

Nutritiondata.self.com. Lamb, domestic, foreshank, separable lean only, trimmed to 1/4″ fat, choice, raw. Available from: http://nutritiondata.self.com/facts/lamb-veal-and-game-products/4482/2.

Nutritiondata.self.com. Mollusks, oyster, eastern, wild, raw. Available from: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4189/2.

Nutritiondata.self.com. Mollusks, oyster, Pacific, raw. Available from: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4193/2.

Nutritiondata.self.com. Mushrooms, brown, Italian, or Crimini, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2486/2.

Nutritiondata.self.com. Oranges, raw, with peel. Available from: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1970/2.

Nutritiondata.self.com. Papayas, raw. Available from: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1985/2.

Nutritiondata.self.com. Parsley, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2513/2.

Nutritiondata.self.com. Peppers, sweet, green, freeze-dried. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2745/2.

Nutritiondata.self.com. Peppers, sweet, red, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2896/2.

Nutritiondata.self.com. Strawberries, raw. Available from: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2.

Nutritiondata.self.com. Taro shoots, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2677/2.

Nutritiondata.self.com. Turnip greens, raw. Available from: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2703/2. Rodriguez, Hethir C.H., C.M.T. Zinc: How Essential Is It to Your Fertility? Available from: http://natural-fertility-info.com/zinc-fertility.html.

Rona, Zoltan MD, MSc (2003) 6 Ways to Boost Male Fertility Naturally. Available from: http://www.alive.com/articles/view/17772/6_ways_to_boost_male_fertility_naturally.

Whattoexpect.com. Fertility Foods for Men. Available from: http://www.whattoexpect.com/preconception/fertility-foods-for-men.aspx.

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I am interested in all aspects related to mens's health, in particular sexual health as we age. In my spare time I like to train with weights since that's a great way to boost your testosterone levels and feel overall happy. It is never too late to change your lifestyle into something better. Small positive changes will accumulate over time and bring you happiness in life. You can find my opinions on supplements and devices for men on this website, and also from users such as yourself. Remember to do your research before buying anything.