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.
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| 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
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| 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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