One is six couples is affected by infertility, according to the American Dietetic Association. One-third of all cases of infertility is caused by problems with the male partner. Male infertility is related to sperm shape, health and count. Although it only takes one sperm to fertilize and egg, a higher sperm count increases the chance, and food choices can improve sperm count.
Vitamin C Foods
A study published in 2005 in "Human Reproduction" investigated the relationship between antioxidant intake and sperm quality in fertile and sub-fertile men. The study showed men with higher intakes of vitamin C had higher sperm counts. The American Dietetic Association recommends 90 mg of vitamin C a day to improve male fertility. Food sources of vitamin C include tomatoes, citrus fruits, peppers, strawberries, broccoli and spinach.
Zinc-Rich Foods
Poor intakes of zinc can lead to infertility in men, according to the Office of Dietary Supplements. The American Dietetic Association recommends men consume 11 mg of zinc a day to improve their fertility. A 2009 study published in the "Asian Journal of Andrology" tested semen plasma zinc levels in fertile and sub-fertile men. Men with higher sperm counts also had higher levels of zinc in their semen. To increase sperm count, eat foods high in zinc such as oysters, crab, ready-to-eat cereals, red meat, poultry, chickpeas and cashews.
Selenium-Rich Foods
Selenium is a trace mineral required in only small amounts. After consumption, selenium is converted into selenoprotein, an important antioxidant enzyme. The selenoprotein is essential in the formation of new sperm, according to a review study published in "Advanced Experimental Medicine and Biology" in 2008. The selenoprotein is converted into a structural protein that forms part of the healthy sperm, according to the authors of a paper published in 2007 in "Biological Chemistry." Adequate selenium intake is important for sperm count and male fertility. Food sources of selenium include Brazil nuts, tuna, beef, poultry, oatmeal and rice.
References
- The American Dietetic Association: Fertility and Men's Diet
- "Biological Chemistry"; Selenium in Mammalian Spermiogenesis; G. Molisa; 2007
- "Advances in Experimental Medicine and Biology"; Selenium, A Key Element in Spermatogenesis and Male Fertility; C. Boitani; 2008
- "Human Reproduction"; Antioxidant Intake is Associated with Semen Quality in Healthy Men
- "Asian Journal of Andrology"; Relationship Between Seminal Plasma Zinc Concentration and Spermatozoa--Zona Pellucida Binding and the ZP-Induced Acrosome Reaction in Subfertile Men
