Nutrition in male fertility

Nutrients for improving male fertility

• Whole Grains icon plus

  Rather than a low carbohydrate diet, a diet rich in low glycaemic index carbohydrates or good carbohydrates such as whole grains, fruits and vegetables improve male fertility as they are rich in important nutrients such as antioxidants and fibre. 

• Fruit and Veg icon plus

  You need to ensure you have at least 5-7 fruits and vegetables per day.

  Antioxidants: A recent scientific review revealed that antioxidants cause significant improvements in DNA damage and oxidative stressors, in men with reduced sperm motility. Oxidative stress can result in sperm protein, lipid, and DNA damage and sperm dysfunction. In 2015, a Cochrane Systematic Review, including 34 studies, determined that men who take antioxidant supplements had a significant increase in live birth rate and pregnancy rate when compared to the control groups. 

   

• Folate icon plus

  Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. Experts have now considered all of this evidence and have recommended that the UK should fortify flour with folic acid. 

• Selenium icon plus

  Selenium is a mineral that works as an antioxidant in the body. It can help to keep tissues healthy by preventing cell damage. Selenium helps keep your immune system and thyroid working well. Selenium may help protect against the development of some types of cancers and certain chronic diseases but this is still being studied.

  Please be aware - The upper limit is 400 mcg/day if you were to have it as a supplement. 

  If you choose to get it from whole foods most common sources are nuts especially brazil nut, dairy, fish, poultry, meat, whole grains and lentils. Having a handful of Brazil nuts every few days is an easier way to get the requirement of selenium in comparison to having supplements that may lead to toxicity when overdone. 

• Lycopene icon plus

  Lycopene is a non-provitamin A carotenoid that is responsible for the red to pink colours seen in tomatoes, pink grapefruit, and other foods. Processed tomato products are the primary dietary lycopene source. Lycopene has a strong antioxidant potential which influences improvement in sperm motility. Lycopene becomes highly available when tomato is processed so canned, bottled and juice of tomato are dense sources. 

  These foods are an addition to the healthy eating guidelines, unless a balanced diet is followed with adequate energy, protein, fluid the remaining aspects will not be as efficient. For instance if we do not include carbs at all in our diet, the protein is not used for protein function rather is used up to provide energy. Which will lead to burdening the kidney to digest the protein that wont be available either.