Eating good fertility food is not only important for
females but it is equally important for men also to eat good fertility diet.
Please consider the following complete list of fertility food for men.
Carbohydrates are important
These carbs are slowly digested in the intestines instead
of rapidly digested resulting in increased blood glucose and insulin. Like fruits,
veggies, quinoa, brown rice, millet, oats, beans, peas, lentils, sweet potato.
Do not forget Plant & Animal Protein
Try to get in one plant protein daily and animal protein
4 times a week. Plant proteins like
chickpeas, peas, lentils, kidney beans,
black beans, spinach, broccoli etc. Animal proteins like chicken and eggs and
prepare them in coconut oil or avocado oil. Have fish which is safe and healthy
2-3 times a week.
Include Nuts & Seeds in your diet
Nuts and seeds are a great source of protein and essential
fatty acids. Nuts can improve egg and sperm quality and lower inflammation and
cholesterol like walnuts, almonds, chia.
Veggies & Leafy Greens
Please try to enjoy them at every meal, in fact, half of
your plate should be taken up by veggies
Oils & Fats
Oils are a great source of omega-3 and omega-6 and can
increase pregnancy rates and sperm concentration. A fish oil supplement is a
great way to get in your daily amount of omegas. Avocado oil has the highest
smoking point for cooking, but it is best not to fry foods. Avocados (the whole
fruit) contain many vitamins and minerals and are great for managing
cholesterol.
Now below are the foods/things to forget or you should
not include in your diet.
Trans-fats – promote inflammation and lower sperm count
and concentration
Caffeine – try for no more than 200mg a day while trying
to conceive.
Alcohol – Avoid daily alcohol intake. Daily alcohol
intake can lower percentage of sperm.
Avoid anything that has a “no sugar” or “low fat” label.
If there’s no sugar or fat then it’s being replaced with a chemical. Limit
added sugar as much as possible while trying to conceive
Avoid cell phone as much exposure dependent can change
motility, viability, and morphology of sperm
Smoking
– one of the most damaging risk factors of sperm health. It can impact
motility, concentration, morphology and semen volume.