Recent research has found that men need to focus on their diet just as much as women when it comes to creating a healthy baby. So following on from my previous blog post – 6 Top Tips To Boost Sperm Health – here are my top 4 most important nutrients for male fertility:
Vitamin B9 (folate)
This helps to prevent miscarriages and birth defects when mothers get adequate amounts in their diet, but the father’s levels may be just as important to the development and health of the baby.
Top Vitamin B9 rich foods include: Green leafy vegetables – cereals – fruit
Carnitine Rich Foods: Get the Beef in!
Sperm cells have to travel farther than any other single human cell—and they need a tremendous amount of energy in order to make the trek. Carnitine is a natural occurring amino acid that helps your body convert fat into energy– this can give sperm a real energy boost. Carnitine can also help reduce oxidative stress, which may damage sperm too.
Top carnitine rich foods include: Beef – Pork – Cod – Whole milk – Chicken breast.
Get the Fats In: Omega 3s
Omega 3 fats are essential components of cell membranes including sperm cells. They’re also precursors to eicosanoids that play essential roles in human reproduction. Higher omega-3 levels and ratios between omega 3 and omega 6 fats are directly correlated with improved sperm motility, concentration, and structure.
Top Omega 3 rich foods include: Oily fish such as mackerel, sardines and salmon – Flaxseeds – Chia seeds
Supplements of omega 3 fats containing DHA and EPA fats have been shown to improve total sperm count and concentration. If you’ve been struggling to get pregnant, following an omega 3 rich Mediterranean-style diet may boost your chance of successful pregnancy by 40%.
Making sure your vitamin D level is optimal is important as this has been linked to sperm motility and normal structure. Normally we get most of our vitamin D from sunlight, but working longer hours and living in a climate where there aren’t as many hours of sunlight a day does mean it’s easy to be deficient.
As there is little of this important nutrient found in food the main option for boosting your levels is through a daily supplement.
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