Male Fertility diet for father to be

Ingeneral the diet for a healthy father-to-be should be every bitas balanced, varied, and nutritious as the diet for mother-to-be.

Abalanced diet is extremely important. Research shows that poor eating habits anddrinking alcohol regularly, for instance, can lower the quality and quantity ofsperm. Infertility is as much a man's problem as it is a woman's. It isreported that approximately 30 – 40% of infertility can be attributed to men.Nutrition could have a direct impact on the potency of sperm. Following ahealthy diet could boost your chances of conceiving a child.

Specifically, futuredads should eat plenty of foods rich in vitamin C, get more zinc and increaseintake of calcium, vitamin D, vitamin E and L-arginine.

Thereare many contributors towards the improvement of male fertility (some work moreeffectively in combination with others):

Promotersof fertility (inalphabetical order)

Calcium– is a key regulator of sperm function. It improves the vitality and longevityof sperm.

Sources:low fat milk, yoghurt, cheese, hummus, broccoli, spinach, salmon, sunflowerseeds, almonds, sesame seeds.

Chromium– is an essential trace mineral involved with blood-sugar regulation and thehormone insulin. Severe chromium deficiency may interfere with normal growthand decreased fertility.

Sources:raw onions, romaine lettuce, tomatoes, honey, brewers yeast, oysters,liver. 

CoenzymeQ10 – is a nutrient mainly used by the body in the production of energy but it hasbeen linked to increases in sperm count and motility.

Sources:beef, soy, mackerel, sardines, spinach, peanuts, vegetable oil. 

EssentialFatty Acid’s – EFA’s have a critical effect on every part of the body, both ofthe important families omega-3 and omega-6 are components of nerve cells andcellular membrane throughout the body. They act as hormone regulators. Spermtails contain high concentrations of omega-3 fatty acids particularly DHA.Semen is rich in prostaglandin’s, which are produced from fatty acids. Dietalone sometimes cannot offer sufficient intake of essential fatty acids;supplementation of fish oils can help to restore depleted levels of omega-3levels.

Sources:linseed oil, flaxseed oil, hemp oil, starflower oil, evening primrose oil,herring, salmon, mackerel, sardines.

FolicAcid (also known as folate) – is a form of water-soluble B vitamins. Studieshave shown those most deficient in folic acid could have lower quality andlower density of sperm. Folic acid is said to work more effectively incombination with zinc.

Sources:grains, wheat germ, spinach, liver, eggs, romaine lettuce, lentils, fortifiedcereals.

L-arginine– is an amino acid found in the head of sperm, it is essential in spermformation; it increases sperm count and quality, and also, improves sexualdesire and ejaculation.

Sources:in the food chain arginine is found in chicken, turkey and other meats.  

L-carnitine– is an amino acid that is essential for normal functioning of sperm cells.Higher levels of L-carnitine equals higher levels of sperm count and motility.

Sources:  mutton, lamb, beef, pork, rabbit, chicken,cow’s milk.

Niacin(also known as vitamin B3) – is critical to energy production. Itcauses a large release of histamine all over the body it aids propercirculation for long lasting erections.

Sources:  liver, peanuts, chicken, tuna, salmon,peanut butter.

Selenium– is an anti-oxidant that protects against sperm damage, maximises spermformation and can reduce mobility. Low levels of selenium have been found inmen with low sperm count. It works synergistically with vitamin E.

Sources:brazil nuts, tuna, beef, cod, turkey, noodles, egg, rice. 

VitaminB12 – is needed to maintain fertility, it improves low sperm countand sperm motility.

Sources:meat, dairy products, eggs, yeast.

VitaminC – reduces the risk of sperm damage protecting them from oxidant damage. Itstops sperm from clumping together making them more motile (clumping reducesfertility).

Sources:cereals, apple juice, grapefruit, orange, strawberries, asparagus, red cabbage,peppers, new potatoes, peas. 

VitaminD – may help to improve fertility because it assists in the absorption ofcalcium from the food that you eat.

Sources:low fat milk, salmon, mackerel, cod liver oil, tuna, sardines, eggs,cereals.  

VitaminE – increases fertility. The anti-oxidant properties are said to make spermmore fertile – by protecting from damage and increasing quality. It correctsthe functioning of the endocrine glands that produce hormones, which influencegrowth, development and metabolic activity. Vitamin E is more effective whentaken with another key anti-oxidant - Vitamin C.

Sources:wheat germ, almonds, sunflower seeds / oil, safflower oil, hazelnuts.

Zinc– is involved in the health of reproductive organs and prostate glands andvirtually every aspect of male reproduction. It is found in high concentrationin the sperm and is needed to make the outer layer and the tail of the sperm.Even short-term deficiencies can reduce sperm volume and testosterone levels.Zinc is said to work more effectively in combination with folic acid.

Sources:pumpkin seeds, baked beans, chick peas, muesli, oysters, extra lean mince beef,dark chicken meat.

It is notalways possible to obtain satisfactory levels of these substances from dietalone, taking supplements can sometimes be a good way of ensuring adequatelevels are maintained but do not over-do this.

Inhibitors offertility (in alphabetical order)

Alcohol– can cause a decrease in sperm count and testosterone levels and contributestowards the production of abnormal sperm. It can also lead to lower proportionsof motile sperm. Alcohol also inhibits zinc one of the more important mineralsfor male fertility.

Cutout or cut back on alcohol. While an occasional drink isgenerally considered safe, studies show that daily consumption of wine,beer or spirits can be detrimental. 

Caffeine– like alcohol it can prevent your body from receiving and absorbing nutrientsleading to problems with sperm count, abnormalities and motility.

Drugs– recreational drugs such as marijuana and cocaine should be avoided. Thesecan affect the brain chemistry responsible for releasing reproductivehormones. A father's drug use can also cause birth defects.

Itis also wise to check with your doctor about medicines as some of these cansuppress sperm production and quality.  

Radiationand chemicals – exposure to hazardous substances at work can also damage sperm,reduce sperm count and possibly cause genetic defects. 

Smoking– decreases sperm count, makes sperm more sluggish and increases the number ofabnormal sperm. Smoking is also known to decrease vitamin C levels in ourbodies.

Stress– even minimal stress can cause a man’s testosterone levels and sperm count todrop.

Recommendationsfor improving male fertility

Spermis produced 24 hours a day, 7 days a week but it takes approximately 72-90 days(up to 3 months) to produce mature sperm. It is should be recognised that anychanges in lifestyle, diet etc. need time to have an effect.

Thebasic message is that you need to commit yourself to a few months of cleanliving and healthy eating which means plenty of fruit, vegetables,whole grains, low-fat dairy products, lean meats - and a safer lifestyle,you will then be in good shape to father a child. It may be necessary to takesome supplements to ensure that optimum levels of minerals, vitamins and fattyacids (link) are obtained. In some cases studies have shown that RDA levelsneed to be exceeded to restore imbalances.  

Termsused:

Motilesperms  - swim forward in an essentiallystraight line but non-progressively motile sperms swim in a more abnormal path,such as tight circles. They are less likely to find the target!

Aggulationof sperms - relates to the ‘clumping’ of sperm (when sperm sticks together) itreduces fertility.