Eating for healthy sperm

Most couples who have gone through the conceiving journey will know that there are many factors that come into play when trying for a baby. Fertility is one of them… and something that is often overlooked for men. Women’s health is usually the initial focus when infertility challenges arise, however, men’s health and sperm health (count, motility and shape) are just as important — not only for conceiving but for men’s overall general health and the health of their future baby.

Research shows that about 30% of infertility challenges are related to the woman’s health, 30% related to the man’s health, 30% related to their combined health, and the final 10% is unknown. Food and nutrition are factors that you can control when it comes to optimising your health and fertility, so let’s take a look at what nutrients men need to focus on.

To help with the creation of healthy sperm (and enough sperm), men need to be eating some key foods and nutrients each day to help maintain a healthy body, healthy weight and healthy testosterone levels. Low testosterone levels not only impact sperm count, but it can also reduce men’s sex drive, cause erectile dysfunction and reduce bone health. Plus, make it challenging to maintain or build muscle.

Foods with zinc (which is a key component of sperm), vitamin D, omega-3 fatty acids, antioxidants, vitamin C and quality protein are all essential. Both undernutrition and overnutrition, along with diabetes and smoking, all affect sperm quality (and overall health)… which ultimately effects embryo potential and your offspring’s health (Fullston et al. 2017; Fleming et al. 2018; Oldereid et al. 2018).

10 TIPS FOR BOOSTING MEN’S FERTILITY & HEALTH

1. Take a fertility multivitamin (just like your partner) three months before starting to conceive. Look for multivitamins that contain vitamin C, zinc, selenium, vitamin D and omega-3 (or take a combination of vitamins — speak to your GP, fertility specialist or dietitian about this).
2. Eat a combination of plant-based and meat-based meals each week (unless you already are a plant-based eater) — this will help keep red meat to once or twice a week which is beneficial for overall health
3. Eat plenty of nuts (cashews, almonds, walnuts are good) and pumpkin seeds — add a handful to your snack, sprinkle on meals or on top of cereal.
4. Cook eggs for breakfast a few times a week (if you eat them, otherwise have a vitamin D fortified milk) — to increase quality protein, iron and vitamin D (all are important for healthy sperm)
5. Add Omega-3 foods to your day: walnuts, chia seeds, flax seeds, oily fish (like salmon, mackerel, sardines, tuna) or take an omega-3 supplement (fish oil or vegan alternative)
6. Drink no more than 10 standard drinks per week to keep in line with recommended guidelines (research tells us that limiting alcohol intake for both men and women is helpful for fertility and conception)
7. Maintain a healthy weight for you (research is finding that Dad’s weight may influence a baby more than Mum’s weight)
8. Cook and eat at home as much as possible
9. Fill up on colourful fruits and vegetables — particularly green leafys and your red veggies (this loads you up on folate, vitamin C and lycopene which enhance sperm motility and support your immunity)
10. Don’t smoke. Other lifestyle factors such as smoking and being exposed to toxins has been linked to infertility in both men and women.

If you’re thinking of starting or growing a family, try focusing on these tips and foods 3 months before you plan to start trying…and get your sperm tested. This will allow time for healthy sperm to grow, and testing prior to trying can save time later down the track.

Try our tasty Mediterranean Salmon Tray Bake

Mediterranean Salmon Tray Bake

The Mediterranean style of eating also supports fertility and health for both men and women. Enjoy!