Nutrition Lifestyle and Male Fertility: Part 2

 

The Do’s and Don’ts of Male Fertility

As well as a diet consisting of too much saturated fat affecting sperm concentrations and quality, and the continued links between obesity and fertility problems in men, when advising on how to improve diet and lifestyle factors that may be beneficial to male fertility a number of important areas should be considered:

Don’ts

Alcohol: The Mineral Zinc is found in large quantities in sperm as it helps with sperm formation of it’s cells outer layers and importantly of the tail of the sperm. Alcohol massively inhibits the bodies absorption of Zinc and thus can lead to an increase in abnormal sperm quality and without proper tail formation, an inability to fertilize the egg as a strong well formed tail is needed to penetrate the egg, excess alcohol for males can affect this important function in male fertility.

Men wishing to start a family should consider their alcohol intake, and if starting a family is important to them, considering stopping alcohol maybe well be beneficial for the reproductive system.

Smoking:  Various studies and research over a long period of time have associated smoking and low sperm concentrations in males as well as damaging the sperm cells and affecting mobility that is important for fertilization. With the evidence available, the best thing for men wanting to start a family, and for overall general importance of good health, stop smoking.

Smoking and Alcohol intake can affect fertility in men

Nutrition For Fertility

It is Oxidative or Free Radical Damage that can cause damage to sperm, the more of these free radicals that men are exposed to, say from alcohol or smoking, the more likely they are to have abnormal sperm and low sperm counts.

A diet rich in Antioxidants and most importantly good levels of Omega 3 fatty acids instead the many Saturated fats that cause so much of the damage will be important to proper mobility, structure and quality of sperm and the ability to neutralize Free Radicals to stop them damaging the sperm and affecting fertility.

Antioxidants:  Vitamin C, Vitamin E, Beta-Carotene, and minerals such as Zinc, Lycopne and Selenium, all sourced from foods can help combat Free Radical damage in sperm, as well as being important for everyday general nutrition support.

Vitamin C: Protects the DNA of sperm, and low dietary Vitamin C Levels can lead to fertility issues in men and smoking has the affect of reducing Vitamin C in the body. Antibodies bind to sperm affecting fertility but Vitamin C may be effective against this potential problem.

Best Vitamin C Sources can be found in, Peppers, Parsley, Broccoli, Strawberries, Cauliflower, Papaya, Kale, Kiwi Fruits, Oranges, Cabbages, Tomatoes, Raspberries, Celery, Spinach and Green Beans to name but a few

High Levels of Vitamin C and E from diets are essential

Vitamin E: The main Antioxidant present in Sperm helps to protect from free radical damage to Polyunsaturated Fatty Acids and enhances the quality of the sperm and its ability to fertilize the egg.

Best Sources of Vitamin E include, Sunflower Seeds, Almonds, Blueberries, Spinach, Kale, Olives, Peppers, Swiss Chard, Papaya, Kiwi Fruit, Tomatoes, Broccoli are all great in every day diet and packed full with many other beneficial elements as well as Vitamin E.

Beta-Carotene:  Best dietary sources to boost antioxidants levels that are beneficial to sperm count and quality include, Sweet Potatoes, Kale, Spinach, Carrots, Squash, Cantaloupe Melon, Peppers, Broccoli, Asparagus, Tomatoes, Apricots and Watermelon to name but a few

Zinc:  Important trace mineral for hormone metabolism, sperm formation and sperm motility and any Zinc deficiency, which I men maybe caused not only be poor diet but by excess alcohol which depletes Zinc, can decrease testosterone levels and affect sperm count-all important to male sexual function and the ability to have children.

Best dietary sources of Zinc include, Liver, Beef, Spinach, Lamb, squash, Asparagus, Pumpkin Seeds, Peas, Sesame Seeds and Oysters, one of the richest of all dietary sources of zinc.

Nuts and seeds contain, Zinc, Selenium and Amino Acids

Selenium: An important component that protects cells from Free Radical damage, preventing oxidative stress to act as an effective Antioxidant, and works well alongside, Vitamin E, Vitamin C and Vitamin B3.

Best sources of Selenium found in, Mushrooms, Cod, Shrimp, Tuna, Liver, Sardines, Salmon, eggs, Turkey, Lamb, Oats, Chicken, Sunflower Seeds, Brazil Nuts, Broccoli, Brown Rice and Spinach amongst others.

Lycopene: Is found in high concentrations in male reproductive system and sperm, and in males who have fertility issues, levels seem to be low. It can help boost sperm levels, concentration and motility of the sperm.

Best dietary sources include, Tomatoes, Watermelon, Grapefruit, peppers and Carrots amongst others

Vitamin B12: Important for red cell production and development of nerve cells, a deficiency can see reduced sperm count and motility.

Best dietary sources can be found in, Liver, Sardines, salmon, Beef, lamb, Cod, Low fat Milk and Eggs.

Omega 3 Fatty Acids: As has been pointed out Saturated Fats can decrease sperm concentration and affect motility, however increasing Omega 3 FattyAcids, most commonly found in Oily Fish and some seeds and man plant based foods also, will increase the amount of Poly Unsaturated fatty acids, and as research highlights, the Omega Fatty Acid DHA is vitally important to healthy sperm creation necessary for productive Fertility.

Best sources of Omega 3 Fatty Acids include, Salomon, Sardines, Trout, Pilchards, Mackerel, Scallops, Shrimp, Cod, Tuna, Flaxseeds, Walnuts, Cauliflower, Cabbage, Broccoli, Squash, Spinach, Kale, Strawberries amongst many.

Essential Omega3 Fatty Acids, like Salmon important to fertility and general health

Other Great dietary sources of Antioxidants can be sourced from, Blueberries, Apples, Brussels Sprouts, Cayenne Pepper, Cranberries, Figs, Oranges, Blackberries, Blackcurrants, Green Beans are just some of the many beneficial foods that should play a part in our daily diet, and especially for men considering improving their fertility if wishing to start a family.

General information in regards to male fertility may also consider stress reduction, getting some exercise every day and as well as improving diet and lifestyle, some males may look at specific Nutritional supplements, British company Viridian have a created a specfic nutritional supplement for that purpose.

Amino Acids and Fertility

The Amino Acids L-Carnitine and L-Arginine have also been highlighted as being a vital ingrediants to healthy male fertility, providing a  basis for sperm formation and motility.

Amino Acids are the 'building blocks' of proteins and are essential in the body for repair, maintenance and growth of tissue.

L-Carnitine: An Amino Acid but working as a potent Antioxidant, Carnitine levels are high in sperm, the more Carnitine in sperm, the more motility the sperm has and the more likely successful fertilization may take place.
Low Carnitine levels can impact on sperm development, function and motility

Food sources found in Beef, Chicken, Pork, Avocado, Cod, Asparagus and Eggs to name but a few.

L-Carnitine can be found in many antioxidant or Fertility Nutritional Supplement Formulas.

L-Arginine: Essential for sperm formation and best food sources are found in Walnuts, Brazil Nuts, Beef, Chicken, Turkey, Oats, Chickpeas and Chocolate to name but a few.

Again, like L-Carnitine, L-Arginine is now commonly found as a stand alone Nutritional Supplements, or included in a specific male Fertility supplement as seen below.

 Male Fertility supplement Booster from Viridian

L-Arginine supplement from Cytoplan

   

      

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