Men's fertility - Healthy Diet
Men's fertility - Advises for a healthy diet
Since nutrition has a direct impact in the sperm health, it is highly recommended that men,who would like to become fathers, take care of the food they consume and the nutrients they get in every meal. Studies demonstrate that bad nutrition habits and alcohol consumption decrease the sperm's amount and quality, which makes conception more difficult. Further, infertility problems are a matter which affect women and men, therefore it is advisable to improve the daily diet in order to improve the possibilities to conceive.
Additional studies have revealed that excess alcohol consumption damages the sperm. The best to do is to remove alcohol from the daily life. In seldom cases and at the most, men are allowed to drink one or two small cups a day in order to maintain their body healthy. In the same way, coffee consumption should be limited to one or two cups a day in order to improve men's fertility.
The most important issue for improving fertility is to have an equilibrated, varied and nutritive diet containing zinc, folic acid, vitamin B12, vitamin C, L-Carnitine and Q10 Coenzyme. Further, it is highly recommendable to drink plenty of water and take a daily mix of meat, vegetables, salads, fruits, seeds and grains to improve the sperm's quality. In the same way, it is not recommended to take food containing trans fat since they can decrease the number of sperm contained in the semen.
Zinc helps to have a normal testosterone level and a normal men's fertility level. Zinc deficiency is a common deficiency found in the human being. Zinc can be found in sesame seeds, raw pumpkin seeds, and green peas.
Folic acid has shown to improve sperm health, reduce the risk of developing abnormal sperms (with too little or too many chromosomes) and children with birth defects such as down syndrom and spontaneous abortions. Folic acid is contained in a cup of lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans and collard greens. These nutrients provide between 50-90% of the daily needs.
Vitamin B12 increases the amount of sperms. B12 can be found in animal products such as shellfish, beef liver, mackerel fish, crab, silken tofu and fortified cereals, red meat, low fat dairy, cheese, and eggs.
Vitamin C is excellent against oxidative stress, it helps to increase the quality of sperm in smokers and avoids sperm agglutination. Vitamin C is found in fresh pressed orange juice, papaya, bell peppers, broccoli, brussel sprouts, strawberries, oranges, kiwifruit, cauliflower, kale.
L-Carnitine is an an aminoacid, which is essential for the normal functioning of sperm cells e.g. it improves sperm mobility. L-Carnitine is present in nuts, seeds, and many vegetables, including artichokes, asparagus, beet greens, broccoli, Brussels sprouts, collard greens, garlic, mustard greens, okra, and parsley.
Q10 Coenzyme protects the sperm health due to its function as an antioxidant, which means it protects sperm cells from damage and increases sperm mobility. Q10 Coenzyme can be found in beef, marinated herring, rainbow trout, salmon, organ meats, peanuts, pistachios, sesame seeds, raw broccoli, strawberries, oranges, eggs and whole grains.