Fertility Foods for Men:
- Oysters: There’s a reason these slimy suckers are known as aphrodisiacs. Because of their zinc content, oysters help increase the production of sperm and testosterone — key baby-making ingredients. If your guy simply can’t swallow this slippery seafood, he can also find zinc (though not as much of it) in fertility foods such as beef, poultry, dairy, nuts, eggs, whole grains, and beans. Or he can get zinc from a daily multivitamin, which he should be taking anyway to make sure he and his little swimmers are as healthy as can be.
- Fruits and vegetables: The antioxidants found in fruits and veggies (like the dried fruits, cranberries, and collard greens your man can munch on) help protect sperm from cellular damage and keep them strong and speedy — just what they need to race through the fallopian tubes and fertilize the egg. Find vitamin A — which is important in preventing sluggish sperm — in fertility foods such as leafy greens, carrots, red peppers, and apricots, to name a few. Get vitamin C — which is critical to sperms’ motility and viability — in orange juice, tomatoes, grapefruit, and broccoli, among other foods. And get vitamin E — which helps keep sperm vital — from vegetable oils. Fruits and veggies such as leafy greens, beans, and most fruits contain folic acid — a B vitamin with antioxidant properties that’s crucial for keeping sperm free of chromosomal abnormalities. What if you’re looking for one power veggie to make a staple in your sweetie’s diet? Serve up a sweet potato. It’s packed with all of the nutrients above — vitamins A, C, E, and folate.
- Pomegranate juice: Another powerful player in antioxidant circles is the pomegranate. According to research in mice, pomegranate juice can boost sperm count and quality. What better reasons are there to add this juice to your man’s meal?
- Pumpkin seeds: These seeds contain a hefty dose of zinc, which (as stated above) increases testosterone and sperm count. Pumpkin seeds are also loaded with omega-3 fatty acids, which stimulate blood flow to sexual organs and improve sexual function (very good things when your man is being called to “duty”). Looking for other ways to stock up on omega-3s? Try flaxseed, almonds, or fatty fish like salmon and sardines.
- Garlic: So long as its powerful scent doesn't dissuade you or your partner from doing the baby-making deed, garlic is an excellent choice for encouraging sperm production.
Considered something of a sexual superfood, garlic contains selenium, an antioxidant necessary for sperm motility; and allicin, a compound that protects the male swimmers from damage and improves circulation to the sexual organs.
Mim says start adding 1-2 chopped or crushed garlic cloves to meals daily for a rise in sperm count. - Ginseng: Forget chocolate and champagne to get you in the mood. Panax (Korean) ginseng is well-known natural aphrodisiac, but it also works wonders for those needing a conception boost. This male tonic is used to relax muscles, boost testosterone levels, improve blood flow to the genital region, and enhance sexual desire and performance. Evidence suggests that this herb can also be called on to treat erectile dysfunction.
Consume 2-6g of dried ginseng root daily for a reproductive pick-me-up, Mim notes. - Walnuts: Bursting with essential omega-3 fatty acids and antioxidants, the humble walnut aids semen motility and viability by improving blood flow to the sexual organs.
Aside from its sperm-enhancing prowess, walnuts are also known to lower cholesterol and boost brain function too.
Just eight walnuts a day will make for happy swimmers. - Dark Chocolate: Great news for choccie lovers. Dark chocolate is packed with antioxidants, which fight harmful free radicals and promote heart health. This is important for anyone experiencing fertility issues as free radical damage is thought to be a major factor in male infertility.
Dark chocolate's high antioxidant content actually rivals that of the acai berry, blue berry, cranberry and pomegranate, with the dark seduction trumping these super fruits in both polyphenols and flavenols levels.
Mim recommends sticking to a few small squares of dark chocolate per day for healthy semen. - Beef: Beef contains zinc which protects the sperms from the influence of free radicals. Zinc also prevents the conversion of testosterone into estrogen. Thus it also promotes libido.
- Spinach: Spinach is rich in folic acid that raises sperm count. Folic acid is also responsible for strengthening the sperms as well as increasing their motility.
Avoid Foods for Men
- Junk food: Sure, your partner knows this stuff isn’t good for the heart or the waistline, but now he’s got to face the fact that fatty, fried, and sugary foods can impair male fertility as well. One more reason to ditch the doughnuts.
- High-mercury fish: Mercury has been linked with infertility in both women and men. The fish that have the highest mercury content are swordfish, king mackerel, tilefish, tuna steak, and shark — so swap these fish for omega-3-rich salmon or zinc-rich shellfish if you’re serving seafood.
- Caffeinated drinks and alcohol: Research shows that too much coffee (or tea or energy drinks) and too much alcohol can seriously decrease sperm count. So have your partner limit his caffeine intake to the equivalent of two cups of joe a day, and make sure he keeps his alcohol consumption in check. If he’s resistant to the idea of cutting back on cocktails (or beer), remind him that the two of you can celebrate — he with an alcoholic drink and you with your mocktail — once you get pregnant.
