Fertility is not always the woman's problem. It is estimated that between 30 to 50 percent of couples trying to conceive struggle because the man has a lowered sperm count. There can be many factors involved with fertility issues that may not be controlled, but one measure a man can take to improve his sperm production and motility is to improve his diet.
Eat Plenty of Fruits and Vegetables
Fruits and vegetables contain many vitamins that are known to be helpful with both male and female fertility. Citrus fruits, strawberries, broccoli and potatoes are good sources of vitamin C, which helps sperm motility. Deficiency in vitamin A is also linked to sluggish sperm; choose vegetables such as sweet potatoes, carrots and leafy greens for this nutrient. Folic acid, well known for being important to prevent birth defects, is also an important component of the sperm. Dark green vegetables are high in folic acid.
Snack on Nuts and Seeds
Vitamin E is may help reverse male infertility. Nuts and seeds are one healthful source of the fat-soluble vitamin; in particular, raw sunflower seeds and pumpkin seeds have been shown to help with male fertility. Walnuts are also a good source of vitamin E.
Choose Seafood
Fatty fish contain DHA and EPA, two essential fatty acids that help improve blood flow to the genitals. A recent animal study published in the Journal of Lipid Research found that DHA improved sperm production. The best fish for omega-3s include salmon, swordfish, tuna and sardines. One of the side effects of zinc deficiency is impotence. Shellfish are particularly good sources, including oysters, clams and mussels.
Go Organic
According to National Women's Health Information Center, there is a connection between environmental toxins, such as chemical pesticides and fertilizers, and both male and female infertility. According to a report by the USDA, the fruits and vegetables that are most contaminated with pesticides include apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes and spinach.
Get Your Protein
Two components of protein foods, coenzyme Q10 and arginine, have been reported as helpful to male fertility. Coenzyme Q10, a component of meat and fish, is present in human seminal fluid; and a recent study in the Journal of Endocrinological Investigation found a direct correlation with sperm count and motility when adequate CoQ10 was available. However, the amino acid arginine was found not to have a link to male infertility, according to the National Institutes of Health.
