Studies do demonstrate that what you eat <\/span>can<\/span><\/i> improve <\/span>sperm quality<\/span><\/a>, from count to morphology, improving your chances of conception or providing a better sperm sample for freezing<\/a>. Let’s take a look at what those \u201csuperfoods\u201d are, and why they may help.<\/span><\/p>\n The nutrients in shellfish\u2014namely omega-3 fatty acids and zinc\u2014are important for our body\u2019s essential functions, as well as sperm motility. Shellfish include both crustaceans (lobster, crab, shrimp) and mollusks (clams, mussels, oysters, scallops).<\/span><\/p>\n In a 2019 study<\/span><\/a> of meat consumption’s correlation to sperm quality and reproductive hormones, a the group who regularly consumed shellfish showed the highest progressive sperm motility, more than:<\/span><\/p>\n Interestingly, researchers in this study found that shellfish, specifically, had a more significant impact on progressive motility than even other fish\u2014so they don’t believe the omega-3 fatty acids were the only contributing factor. Instead, they point to micronutrients such as zinc, present in shellfish but not in regular fish. We know that oysters, specifically, are one of the most potent sources of zinc.<\/span><\/p>\n That doesn’t mean fish doesn’t have its own benefits. Fish is a great source of vitamin B12, and B12 is essential for creating other essential compounds. Plus, cold-water fatty fish (such as salmon) is packed with omega-3s, which serve as important structural components of sperm cell membranes and enhance antioxidant activity in seminal fluid.<\/span><\/p>\n A literature review <\/span>published in 2017<\/span><\/a> rounded up the studies linking the presence of B12 to better sperm motility and morphology. This review concluded that B12 may:<\/span><\/p>\n Plus, <\/span>a 2010 study<\/span><\/a> explored the relationship between both omega-3 and omega-6 fatty acids\u2014the kind found in vegetable oil\u2014and idiopathic (unexplained) male infertility. Researchers found that infertile men had a higher ratio of omega-6s compared to omega-3s, and that lower levels of omega-3s correlated with decreased sperm quality.<\/span><\/p>\n More studies will be necessary to link B12 more strongly to these results. The data available, however, does make a good case for adding fish to your diet.<\/span><\/p>\n Dark, leafy greens, such as kale and spinach, contain a number of vital micronutrients, such as folate (folic acid). Folate, a B vitamin that supports healthy cell division\u2014the process required to <\/span>produce sperm<\/span><\/a>\u2014could help improve the big three in male fertility: total sperm count, motility, and morphology.<\/span><\/p>\n In one study<\/span><\/a>, researchers examined 186 subjects with normal sperm parameters and 88 subjects experiencing infertility. They found that for every 1 unit increase in folic acid, there was a 17% decrease in the prevalence of infertility. Folic acid was also associated with improved hormone profiles for male fertility (specifically luteinizing hormone and testosterone).<\/span><\/p>\n In another study<\/span><\/a>, researchers looked at general diet patterns from 389 participants over a year, finding that adherence to a diet rich in vegetables\u2014including leafy greens\u2014correlated with greater sperm motility.<\/span><\/p>\n If you’re getting plenty of leafy greens in your diet, you’re probably consuming healthier foods in general. This diet pattern shows improvement in motility\u2014and your ability to conceive\u2014over what experts call the \u201cstandard American diet,\u201d high in meat, processed foods, and refined sugars.<\/span><\/p>\n Antioxidants protect sperm from oxidative stress, a condition produced by poor lifestyle, environmental toxins, or illness that can damage sperm quality and genetic health. One such antioxidant, vitamin E, is found in its highest concentration in sunflower seeds.<\/span><\/p>\n Animal studies<\/span><\/a> have suggested that animals who are deficient in vitamin E are more susceptible to the adverse effects of environmental agents, and that vitamin E supplementation can protect against oxidative stress and improve sperm motility <\/span>in rats<\/span><\/a>. Additionally, a <\/span>small study<\/span><\/a> of sperm in vitro (in the lab) found that adding \u03b1-tocopherol, a type of vitamin E, to semen samples improved their vitality and motility.<\/span><\/p>\n Other research shows us that vitamin E is most effective alongside other antioxidants, such as selenium or vitamin C. <\/span>One such study<\/span><\/a> found that, after three months of supplementation with vitamin E and selenium, levels of malondialdehyde\u2014a marker for oxidative stress\u2014were greatly reduced in semen. <\/span>Another review<\/span><\/a> concluded that taking a combination of vitamin E and vitamin C was extremely effective in reducing sperm DNA fragmentation.<\/span><\/p>\n The above studies examined supplementation with high doses\u2014upwards of 300mg\u2014of vitamin E daily, so you may not see the same results by just eating sunflower seeds, which contain about 10mg per serving. However, sunflower seeds also contain 32% of your daily recommended intake of selenium, plus zinc, folate, and healthy fats, making them an all-around powerhouse food for fertility.<\/span><\/p>\n Go ahead and chuckle\u2014the humor isn’t lost on us. But all joking aside, nuts could pack a serious health punch for your fertility. They’re chock-full of those all-important omega-3 fatty acids, vitamin E, selenium (another micronutrient with antioxidant properties), and other compounds that could improve sperm quality.<\/span><\/p>\n A 2018 study<\/span><\/a> of nut consumption in a westernized diet put 119 men into two groups. One ate a Western diet supplemented with a 60-gram nut mixture, and the other ate the same diet without supplementation. After 14 weeks, the group eating nuts saw improvement in:<\/span><\/p>\n On the other hand, the group eating the Western diet without the added nuts saw <\/span>decreases<\/span><\/i> in most of the above parameters over the 14-week period.<\/span><\/p>\n A study in 2012<\/span><\/a> showed similar results with only walnuts. Recipients eating 75 grams of walnuts in addition to the typical Western diet showed greater vitality, motility, and morphology than the group avoiding tree nuts.<\/span><\/p>\n Men consuming nuts improved not just sperm count but overall sperm quality. Added omega-3s, vitamin E, and selenium could be the reason. Together, the addition of these compounds to a healthy diet may even reduce <\/span>sperm DNA fragmentation<\/span><\/a>.<\/span><\/p>\n Bell peppers contain vitamin A and vitamin C\u2014antioxidants thought to help protect sperm from oxidative damage. Vitamin C, in particular, may increase motility and improve overall morphology.<\/span><\/p>\n Thirteen patients experiencing infertility <\/span>received a vitamin C supplement<\/span><\/a> of 1000mg twice daily for two months. At the end of the study:<\/span><\/p>\n If you aren’t interested in a supplement, bell peppers provide more vitamin C than your average orange, plus other nutrients like folate (see above).<\/span><\/p>\n A decline in sperm quality and count seems to be happening in Western countries faster than the rest of the world. Researchers are interested in what factors may contribute, and evidence hints at the composition of the Western diet itself.<\/span><\/p>\n It\u2019s important to note that <\/span>no study definitively proves<\/b> that a specific food or nutrient solves infertility issues, so calling these “superfoods for male fertility” may be a misnomer. However, there are plenty of promising studies with results that suggest positive correlations <\/span>between diet<\/span><\/a> and sperm quality. Supplementing other actions with thoughtful dietary choices could be part of an overall fertility plan<\/a> to maintain or improve fertility.<\/span><\/p>\n Learn more about <\/span><\/i>sperm improvement<\/span><\/i><\/a>.<\/span><\/i><\/p>\n So how do you come to a fertility plan? One of the best things you can do for yourself is <\/span>sperm testing<\/span><\/a>. With at-home options, you’ll gain a greater understanding of your own fertility\u2014and what you might want to improve\u2014before you begin the conception process.<\/span><\/p>\n Sperm testing<\/a> gives you three big advantages:<\/b><\/p>\n![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-shellfish-500x333.jpg\")
<\/p>\nShellfish<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
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What that means for you<\/span><\/h4>\n
![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-fish-500x333.jpg\")
<\/p>\nFish<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
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What that means for you<\/span><\/h4>\n
![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-leafy-greens-500x333.jpg\")
<\/p>\nLeafy greens<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
What that means for you<\/span><\/h4>\n
![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-sunflower-seeds-500x333.jpg\")
<\/p>\nSunflower seeds<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
What that means for you<\/span><\/h4>\n
![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-nuts-500x333.jpg\")
<\/p>\nNuts<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
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What that means for you<\/span><\/h4>\n
![\"Superfoods](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-bell-peppers-500x333.jpg\")
<\/p>\nBell peppers<\/span><\/h2>\n
Why it’s a male fertility superfood<\/h4>\n
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![\"\"](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/superfoods-for-male-fertility-vitamin-c-500x333.jpg\")
<\/p>\nWhat that means for you<\/span><\/h4>\n
Improving fertility with foods<\/span><\/h3>\n
![\"\"](\"https:\/\/givelegacy.com\/wp-content\/uploads\/2021\/02\/fertility-food-pyramid-400x400.jpg\")
<\/p>\nApproaching fertility with confidence<\/span><\/h3>\n