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|
|Alaskan king crab||7.6mg||51%|
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|
|Sweet red peppers||128mg||213%|
|Oranges (with peel)||71mg||118%|
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.
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.