A Fertility Diet for Men actually exists. What is that? It is a diet rich in foods that will aid in conceiving. It takes two to make a baby, so a man’s sperm health should be optimal to improve a couple’s chance of conceiving.
Whether you’re searching online or browsing through books, you’ll see diets for flat stomach because all men want six-pack abs, or fat burning diets, to muscle building diets for men. No one really talks or knows about the Fertility Diet for Men. But honestly they should look into it. It not only helps produce healthier sperm but a healthy body as well.
Women may be more familiar with the Fertility Diet for Women which is rich in healthy fats, whole grains, plant-based protein, and folic acid. Studies show that it improves ovulation and egg health which is important in conceiving.
The men’s version of the diet is very similar. It will not only improve sperm production but improve an overall man’s health.
In honor of June being Men’s Health Awareness Month to highlight heath issues affecting men, I wanted to share what is included in the Fertility Diet for Men and What Foods to Avoid –
Fertility Diet for Men
A fertility diet for men should include these foods:
- Foods high in zinc Oysters and pumpkin seeds are high in zinc. It is best to eat them raw because cooked foods lose their zinc nutrients. Oysters is also a well-known aphrodisiac so that makes it even better to eat. Zinc is known to increase testosterone, sperm motility, and sperm count.
- Foods with lots of vitamin C Oranges, strawberries, broccoli, and kale contain lots of vitamin C. Vitamin C nutrients are also lost when foods are cooked are processed. So eating these foods raw is better. Did you know that drinking store bought orange juice is not going to give you the recommended levels of vitamin C because it is processed, only if it is freshly squeezed will it be beneficial? Studies have proved vitamin C improves sperm motility, count, and morphology.
- Foods high in folate/vitamin B Beans, spinach, and asparagus have high folate. They can produce strong, healthy sperm. Sperm that has too little or too many chromosomes that eventually fertilize an egg can result in birth defects or miscarriages.
- Foods with arginine Dark chocolate contains this amino acid. It can improve sperm count and quality over time. You can’t go wrong with including some dark chocolate in your diet.
- Foods with omega-3 fatty acids Fish and seafood such as salmon, tuna, and sardines contain omega-3 fatty acids. Look for organic or wild caught instead of farm raised so there are no added hormones or antibiotics. Omega-3 fatty acids help improve quality and quantity of sperm.
Foods to Avoid
Men should avoid or limit these types of food:
- Soy food because they mimic estrogen in the body which can affect testosterone levels. Men need testosterone to produce healthy sperm. So soy food is recommended for women in their fertility diets, but not for men.
- Dairy products because they contain hormones, mostly estrogen, which is not good for men. You can replace dairy milk with alternatives such as, almond milk. Dairy products for women, whether whole or skim/low fat, is still being debated among researchers due to the hormones found in milk affecting a woman’s cycle.
- Fried and processed foods because they contain trans fat which are not good for your overall health. Fried and processed food such as, french fries, donuts, or frozen dinners should be limited. Choose other healthier options instead.
Just like women, men should stay hydrated by drinking plenty of water. Make water your choice of beverage instead of sodas, energy drinks, coffee/tea, or alcohol.
Most men I know enjoy drinking their alcoholic beverages. If you must have some wine or beer, limit alcohol consumption to only 1 glass/serving per day.
Health during conception
A man’s health during conception leads to a healthy pregnancy and ultimately a healthy baby. Your future child will be created from a man and woman’s DNA. Preparing for conception by eating certain foods and avoiding others helps to set up for a healthy pregnancy and baby.
It is important to note that switching a man’s eating habits at least 3 months before conception can help create healthy sperm. Sperm is produced in a 3-month cycle meaning what you eat today creates the sperm you will be using 3 months from now. So it is important to start eating healthy now.
He did his best to eat healthy while we were trying to conceive through IVF – I made him eat as many foods containing all those above mentioned good nutrients so that his little swimmers would be in their best health for our in vitro fertilization process. If I had to eat certain foods to make my eggs healthy, then I certainly wanted him to do the same.
We were about to create a miracle despite our odds. It was a stressful experience. So I wanted to improve our chances of conceiving through IVF by taking control of what we could do which is what we were eating and drinking on a daily basis.
Don’t get me wrong, it was sometimes difficult. We had our cravings or simply wanted to enjoy wine and beer with our friends. We tried our best to keep things in perspective and just limit our intake.
A fertility diet for men includes lots of fruits, vegetables, fish and seafood, some dark chocolate, and lots of water. It is certainly doable and manageable and good for your overall health. Just be careful if you have any food allergies.
Remember, a man’s DNA is responsible in creating half a child and the woman provides the other half so consult your doctor in determining what would work best for your unique health needs.
Would love to hear from you if you ever tried the Fertility Diet for Men or know someone who has. What worked or didn’t work for you? Feel free to share with men who may benefit. Please share your thoughts or comments below.